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 Ageless Health, Fitness, and Lifestyle

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5 ways a personal trainer helps you

9/16/2022

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Starting a new exercise program can come with some of the same feelings we have when starting any new routine. There can be nerves, excitement, curiosity, or hesitation. Teaming up with a trainer is a great way to prioritize your health and create lifelong healthy habits. Read more to learn about the top 5 ways an Ageless Fitness trainer can help you.

1. Safety Matters

Ageless Fitness trainers are specialists in movement safety and biomechanics. A trainer can lead you step-by-step and show you how to perform your exercises safely and effectively. We also intentionally left out the complex and confusing machinery to allow our trainers to focus more on form and movement techniques. Proper form is one of the most fundamental building blocks when beginning an exercise program.
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What is the best way to stretch?

2/10/2020

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Ageless Fitness Tips for Flexibility Training

By Julie Pollard
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​I get a lot of questions from my clients about stretching. During our one-on-one training sessions, we always incorporate stretching and flexibility training into the program. Today, I want to address the most common questions we hear regarding stretching. 

Why should I stretch?

When we think of exercising, we often think only of cardiovascular exercise and weight or resistance training. We rarely think about stretching as part of an exercise routine. However, the American College of Sports Medicine recommends including flexibility training 2-3 days per week.

Stretching helps increase blood flow to your muscles. Stretching also maintains (or improves) joint range of motion. Why have strong muscles and joints if you can't use them to the best of their ability?

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4 tips to stick to your 2020 goals

1/16/2020

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By Jenna Fields & Julie Pollard
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Happy New Year!

The Ageless Fitness team wishes you a very happy 2020! With the beginning of a new year, it's an exciting time to reflect on the past year and make new choices for the upcoming year. For most of us, beginning a new activity or re-kindling our motivation for exercise can be on the top of our lists for the new year. As we are finishing up our third week of 2020, we wanted to provide you with 4 quick and easy tips on how to stick to your resolutions and create long-lasting healthy habits! 

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Which is better: Heavy weights or light weights?

12/6/2019

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By Julie Pollard

3 tips to decide bet​ween heavy vs. light weights

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1. The longstanding debate

Over the years, there has been much debate surrounding the weights we should use when we are exercising. Some people swear by using lighter weights between 2-10lbs, others pride themselves on lifting hundreds of pounds. But how do you know what is best for you?

We will share with you the secret that can end this debate: 

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why are we always asked to keep our backs straight when exercising?

10/28/2019

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By Juan Rodriguez
If you are wondering why trainers emphasize a lot on "keeping the back straight" during exercise, keep reading! 

Our backs have a very complex structural design that allow us to move in various directions. For instance, to pick up things off the floor or complex rotation exercises. We all have these abilities, but there are many things to be aware of when we exercise and add weight to these complex movements.
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What allows our backs to withstand different movements? 

Our vertebral column consists of various shapes and structures that allow our bodies to lift objects without collapsing and keeps us upright at all times. Our muscles that surround our vertebral column are constantly contracting to keep us balanced and stable when we are doing things like walking, running and even just standing quietly. Our vertebral column is connected together by ligaments and has a structural design that allows each vertebral body to fit harmoniously. In between each vertebral body, we have cartilage (intervertebral discs) that keeps our body from undergoing bone to bone contact when lifting, bending, or even just standing. All of the intervertebral discs are fluid filled structures that allow the vertebral bodies to move in various directions. 
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Why is it bad to bend or stoop our backs? ​

These intervertebral bodies compress when we bend, causing wear and tear to the structures' wall. Overtime, the structure may rupture and cause tremendous pain to the individual. Why so much pain? Well, when we damage the walls of the intervertebral disc, we no longer have enough room for our nerves to fit freely through the gaps (intervertebral foramen) throughout our spine, and we begin to squish our nerves. So, it is very important that we do not damage our back and we maintain proper posture to keep us from a back injury! ​
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Want to bring an Ageless Fitness to your area? We are franchising in 2020! If you are interested in bringing high quality training to people near you, please check out our Franchising page.
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Do power lifters and endurance athletes have the same kind of muscles ?

9/17/2019

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By: Juan Rodriguez
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Did you ever wonder why some people can last a long time while exercising? Or why high intensity exercisers have the power they need for their challenging exercises? Our body is composed of a variety muscle fibers that work differently based on the activity that is being performed. ​

Slow Twitch Muscle Fibers

Lets start with the slow twitch muscle fibers, also known as slow oxidative (SO) muscle fibers or type 1 muscle fibers. These fibers are highly used for endurance exercises and may provide up to hours of energy . Something to keep in mind is that these muscle fibers contact very slowly and cannot generate energy for fast performance. This means exercises that are mainly long in duration or high repetition in low weight-bearing exercises. Now you may wonder how people that run long periods of time are able to maintain that energy needed to keep going? Our bodies are composed of cells called Mitochondria that produce the energy needed by breaking down sugar, fat and other chemicals with the assistance of oxygen. The more an endurance athlete trains, the more Mitochondria they have and therefore, they may exercise for a longer time. 
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Fast Twitch Muscle Fibers 

Fast twitch muscle fibers on the other hand are larger and more powerful muscles that work for less amount of time. These muscle fibers work primarily with creatine and sugar to produce the amount of energy needed for the exercise. Since these muscle fibers generate more power, they are found in individuals who perform high intensity and power exercises that require high amounts of energy and fast muscular contraction. Those activities may include sprinting, power lifting, and soccer for example. How long will the energy last with these muscle fibers? There are a few fast twitch muscle fibers that last different amounts of time, but depending on the amount of mitochondria (as mentioned above) each muscle fiber contains, the time may vary. However overall, the duration is about 30 seconds to 1 minute for a fast twitch muscle fiber. To sum it all up, if you are someone that performs more fast and high intensity power exercises, you will have a greater density of fast twitch muscle fibers. On the other hand, if you perform more endurance exercises, you will have a greater density of slow twitch muscle fibers and higher amounts of Mitochondria!

Questions?

If you have any questions about this blog, feel free to comment below ! 
Want to bring an Ageless Fitness to your area? We are franchising in 2020! If you are interested in bringing high quality training to people near you, please check out our Franchising page.
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3 energy pathways your body uses for different exercises

9/10/2019

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By: Juan Rodriguez
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How does Creatine play a role in our energy system?

Creatine is a supplement taken by many exercisers that allows their bodies to perform better during a power exercise that lasts about 0-6 seconds. Our bodies first energy system is called the Phosphocreatine energy system (ATP-PC). In this system, Creatine  allows for our muscles to quickly replenish the energy that is being used during the exercise. If we run out of Creatine at some point during our 6 second intervals, we turn to our next energy system called Glycolysis. The question is, what is the benefit of taking Creatine? Well, if we take about 25-30 second breaks between our interval training, our body will be able to restore the energy we spent during our 0-6 second bouts. This is good news for those power lifters or sprinters that perform quick and powerful activities. What happens if we exercise passed the 0-6 second mark? At that point, our body will stop utilizing Creatine as a form of creating energy and begin using another energy system called Glycolysis.  

Why do we need Carbohydrates?


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3 ways that exercise plays a role in our bodies

9/4/2019

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by: Juan Rodriguez
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Why is exercise important for decreasing sugar levels?

Exercise plays a big role in decreasing sugar levels, thanks to our GLUT4 receptors. These GLUT4 receptors are activated through the contraction of muscles and allow for insulin to bind with these receptors and allow for the uptake of sugar (glucose) into the muscle. This sugar molecule is then used as energy for the body. 
In other words, if we move around and stay active, we will be able to utilize sugar for energy!

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Managing Osteoporosis and Osteopenia

8/15/2019

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By Tyler Smith
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There’s never a better time to start an exercise routine than right now, even if you have been diagnosed with Osteopenia or Osteoporosis. A common myth is that exercising and staying active puts you at greater risk to fall and break a bone, but science says that exercise is an effective medicine for managing and treating Osteoporosis and increasing overall bone density! Listed below are some practical methods to help deal with symptoms of Osteoporosis, along with some nutritional advice to improve bone health.

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4 of The Best Outdoor Exercises

6/18/2019

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by Tyler Smith
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As the weather warms up and the sun stays out longer, the outdoors are a perfect place to get some exercise in! Whether you want to improve your cardiovascular endurance, hang out with friends, or just have some fun, there are so many fun and exciting ways to stay active outdoors. Science says exercising outdoors can significantly improve your mood! 

Go for a Walk

Walking is a great activity that can be enjoyed pretty much everywhere! There are so many beautiful places to explore like the beach, local parks, or downtown. The combination of the warm weather and the fresh air helps make walking easy and enjoyable. Walking can help prevent or manage high blood pressure, heart disease, and type 2 diabetes. Another benefit of walking is the social aspect. It provides an easy way to catch up with your friends while improving your health!

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    Julie is the co-founder of Ageless Fitness and director of operations. 

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    • California >
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  • Contact
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