Gold's Gym: Roanoke - North

Gold's Gym: Roanoke - North Today Gold’s Gym is the most recognized name in fitness serving more than 3 million members in 38 states and 22 countries around the world.

Stretching Your Legs for Skinnier CalvesPeople have large calves for two main reasons. If you are overweight, some of th...
08/01/2016

Stretching Your Legs for Skinnier Calves

People have large calves for two main reasons. If you are overweight, some of the excess fat will be stored in the calf area. Alternatively, your calves may have bulked up from exercise. The calf consists of a broad smooth muscle in the lower part called the soleus, and a large round muscle higher up called the gastrocnemius. Different types of exercise can increase calves or slim them; think of the legs of a sprinter versus a marathon runner.

Yoga and Pilates
Stretching can lengthen calf muscles so they don’t appear bulky. Yoga and Pilates both include some suitable calf-stretching movements. Pilates has been popular with dancers for over 100 years as most dancers need exercises to keep their long, lean legs conditioned. The downward dog yoga position is excellent for calf stretching, provided you keep your hands and feet flat and don’t stand on your toes. You should be able to feel the stretch in your calves.

Step Drop Calf Stretch
Calf step drops can be done almost anywhere. Stand on a step or a thick telephone book with the front of your foot, while your heels hang over the edge. Hold on to the back of a sturdy chair or railing for support. Lower your heels towards the floor so that you can feel your calves stretch. Hold for 20 seconds or more. Slowly raise back up and repeat five to eight times.

Wall Calf Stretch
Wall calf stretches can help lengthen calves. Stand facing a wall with your right foot about 1 foot from the wall and your left foot 2 feet further back. The right leg should be bent as you lean forward and rest your hands against the wall, while the left leg should be kept straight. Both feet should point towards the wall and you must keep your heels flat on the ground. Hold for about 20 seconds. Switch legs and repeat five times for each leg.

Seated Calf Stretch
Sit on a gym mat with your right leg stretched out in front of you and the left leg folded with your foot on the right thigh. Lean forward and grasp your hands around the upper half of your foot, and gently pull your toes towards your body while keeping your leg on the floor. Hold for 15 to 20 seconds, and then repeat with the left leg stretched out. If you have back problems, keep your spine straight and use a band around your foot instead of your hands.

How to Flatten Your Stomach With a Water WorkoutFlatten your tummy by performing abdominal exercises in a pool and using...
07/28/2016

How to Flatten Your Stomach With a Water Workout

Flatten your tummy by performing abdominal exercises in a pool and using the resistance of water. Compared to dry land exercises, a water workout is also low impact, putting less strain on your joints. Boost the load of water exercises in two ways -- increasing the speed of your movements and working with floating weights and inflatable devices. For example, a simple exercise to tighten your abs is to stand in deep water and push a float back and forth. The displacement of your trunk will force you to contract your abs to stabilize your body. Perform isolation exercises in the pool that target your abs, such as crunches, twists and press-downs. Always warm up your muscles before exercising with five to 10 minutes of light cardio and dynamic stretching.

Press-Downs
Step 1
Lean against the wall of the pool in water at chest level. Hold the ball with both hands and arms extended in front of you. Lock your elbows.

Step 2
Position your feet about 12 to 18 inches in front of you at shoulder-width apart.

Step 3
Slowly pull the ball underwater and toward your hips, feeling the contraction in your abdominal muscles.

Step 4
Release and return the ball to the starting position. Perform 10 to 20 reps.

Step 5
Perform the exercise in shallower water if the exercise is too difficult. Increase the difficulty by doing the exercise in deeper water or positioning your legs together.

Step 6
Stop the exercise if you feel any strain or discomfort in your lower back.

Crunches
Step 1
Lean your back against the pool wall in chest-deep water.

Step 2
Place your feet shoulder-width apart and slide down into a seated position -- as if sitting in an invisible chair -- with your knees bent at 90 degrees. Move your feet away from the wall so your knees and heels are aligned.

Step 3
Exhale and slowly curl your trunk, contracting your stomach muscles. Shorten the distance between upper and lower abdominals as if you’re compressing an accordion.

Step 4
Inhale and slowly release the contraction, returning to the start position. Perform eight to 23 reps.

Step 5
Avoid arching your lower back when you uncurl and keep your pelvis in the neutral position. Don’t allow your body to move vertically up and down to complete the exercise.

Twists
Step 1
Stand with your feet shoulder-width apart in water at chest level.

Step 2
Hold a floating barbell with a palms-down grip and your arms fully extended in front of you at chest height.

Step 3
Slowly draw the barbell to your right, rotating your upper body as far to the right as possible. Keep your heels flat on the floor and hips squared to the front.

Step 4
Return back to center and then rotate to the left side. Continue rotating your trunk from side to side, using slow and controlled motion.

Step 5
Avoid this exercise if you’re experiencing lower-back pain.

What Is a P90X Workout Like?Claims to get you in the best shape or to give you the most intense workout are connected to...
07/25/2016

What Is a P90X Workout Like?

Claims to get you in the best shape or to give you the most intense workout are connected to the P90X workout system. This video-based, at-home workout program combines calorie-burning and muscle-building exercises. The 90-day routine offers a variety of movements and recovery periods as you progress, but it is helpful to know what to expect before you begin.

Know Your Instructor
Your P90X workouts are led by Tony Horton. He provides motivation and inspiration as you exercise and also gives you the scientific reasons for doing the exercises in a certain order. He speaks clearly, so you have no difficulty understanding him and won't have to rewind the video to follow the workout. Get used to Tony, as he is your daily guide for 90 days. Expect to exercise six or seven days a week.

Equipment Is Required
You cannot perform the workout without the DVDs. You receive 13 DVDs with the program that is split into three phases of training. Within each phase, you perform three to four weeks of the workout and then one week of recovery. Although the P90X program is designed for at-home use, you are required to purchase additional equipment. The workout requires dumbbells, a pullup bar or similar overhead bar and optional yoga blocks.

Go Big or Go Home
The P90X workout system relies heavily on strength-training exercises that are organized according to muscle groups. A few of the pairings for your workouts are chest and back, arms and shoulders, legs and back and back and biceps. Each workout is between 20 and 50 minutes with 12 to 15 minutes for your warm-up and cool-down. You select the amount of weight based on your goals. Use a heavier weight if your goal is strength, and use a lighter weight if your goal is to increase your muscle tone.

Cardio Power
The other portion of the P90X workout system is cardiovascular exercise. You find cardio, kenpo and plyometric DVDs included in your package. These workouts are designed to elevate your heart rate, which you are asked to monitor, and burn calories while you consistently move for 20 to 50 minutes. The warm-up routines are adequate and use a variety of movements to prepare you for the workout. According to the American Council on Exercise, the cool-down is a little short, so you may want to spend extra time slowing down your workout before you stop completely.

Do Mini Steppers Give a Good Workout?Mini steppers provide cardio exercise with numerous health benefits. Althought they...
07/20/2016

Do Mini Steppers Give a Good Workout?

Mini steppers provide cardio exercise with numerous health benefits. Althought they aren't as good as larger steppers in terms of overall workout quality, mini steppers do offer a portable, affordable and convenient means to supplement your exercise routine -- just don't rely on them for total conditioning. Also, the American College of Sports Medicine notes that many mini-stepper users feel uncomfortably restricted by their diminutive size -- so this could hinder you from getting the workout you want. But if you like the way they feel, mini steppers do offer a viable cardio-workout option.

Mini Stepper Benefits
Mini steppers typically consist of two independent pedals that move up and down; some versions also come with handles for balance. The repetitive motion of the mini stepper gets your heart and lungs working and can provide an aerobic workout for improved cardiovascular health and increased endurance. The aerobic exercise will help boost your immune system, help control blood glucose levels and improve your sense of well-being. People who perform cardio exercise also tend to live longer -- and though the mini stepper may not be as effective as other machines, these benefits still make it worthwhile.

Calorie Burning
If you're looking for a way to improve calorie burning throughout the day, the mini stepper could prove a good option. According to Dr. James Levine of the Mayo Clinic, using the mini stepper under your desk at work can help you burn about 100 extra calories every 60 minutes. You'll expend even more calories standing up on your mini stepper and moving vigorously, but you still won't reach the calorie-burning power of a full-sized stepper, which torches about 450 calories per hour for a 155-pound person.

Muscle Toning
Mini steppers work your lower body, toning your legs and hips. However, they don't provide the same toning benefits as larger machines. Because your range of motion is limited on the small stepper, you aren't able to take very big steps and thus won't be able to work as deeply into the muscle. In addition, you get more toning options simply walking up and down a staircase than you do with the mini stepper; for example, you may walk sideways or skip a step for variation.

Workout Guidelines
For the greatest health benefits, get 150 to 300 minutes per week of cardiovascular exercise using a variety of activities. For example, use the mini stepper vigorously, walk briskly, run or swim. Neither the mini stepper nor other forms of cardio provide the strength training that you need, so add in resistance exercises at least twice weekly as well. You might use free weights or weight machines or perform body-weight activities such as sit-ups and planks. Work all major muscle groups with strength training for a balanced routine.

How to Exercise if You Want Skinny ThighsA common misnomer is that if you want to slim down a specific body part you sho...
07/15/2016

How to Exercise if You Want Skinny Thighs
A common misnomer is that if you want to slim down a specific body part you should do spot reduction exercises for the target area. While you can build muscles in your thighs with specific exercises for the legs, you can't make your legs thin without reducing overall body fat. Use a multifaceted approach that includes cardio exercise, strengthening moves and improved eating habits if you really want to get legs you are proud to show off.

Step 1
Perform three to five days of cardio exercise each week to burn calories and reduce body fat. Focus on activities that use your whole body, elevate your heart rate and are sustainable for 20 to 60 minutes at a time. Activities such as jumping rope, the elliptical trainer, rowing and swimming can help you blast fat while also engaging the muscles in your thighs.

Step 2
Focus on interval training during one to two days of your cardio workouts. Working at a faster pace for a shorter time will help you burn more calories while also challenging your muscles in a different way. Pick an activity like running and alternate between a minute of sprinting and one to three minutes of jogging. Alternate these slow and fast intervals for 15 to 25 minutes.

Step 3
Build your muscles and boost your metabolism with strength training. Muscle burns more calories than fat; therefore, the more muscle you have, the easier it will be to achieve thinner thighs. Include a variety of exercises for your upper body, core and lower body. Complete eight to 12 repetitions for each chosen exercise and use weights that are heavy enough to challenge you without feeling impossible.

Step 4
Focus on your thighs one to two days a week for more defined legs and a thinner appearance. Exercises like squats, lunges, the leg press, leg extensions and step-ups engage the quadriceps and hamstring muscles of the upper leg.

Address

5002 Airport Road
Roanoke, VA
24012

Opening Hours

Monday 5am - 11pm
Tuesday 5am - 11pm
Wednesday 5am - 11pm
Thursday 5am - 11pm
Friday 5am - 10pm
Saturday 8am - 6pm
Sunday 8am - 6pm

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