Reseda Fitness Center

Sore Fitness: What makes us sore when we wake up after a physical activity the next day? Then the day after even more sore, say what? Delayed Onset Muscle Soreness (DOMS) - "Discomfort often felt 24 to 72 hours after exercising and subsides generally within two to three days. This is more commonly known as being 'stiff' the morning after a sporting activity. Although the precise cause is still unknown, the type of muscle contraction seems to be a key factor in the develop...ment of delayed onset muscle soreness. A recently developed theory states that delayed onset muscle soreness is caused by the breakdown of muscular fibres." The more eccentric exercises (lengthening muscles) you do will cause you to feel more DOMS. Exercises such as downhill running, or slow movements on your way down when working biceps. Good trainers will use this trick so they will know exactly how sore you will feel the next few mornings. Remember them telling you, "Go slower on your way down?" This is to break up the muscle fibers and the slower you go the more pain you will feel the next few days. Some first time clients don't like to have pain so we tend to go a bit faster with them so they don't run away after working out. When you come up and tell us that you felt REALLY sore the days after the workout, we probably already knew that, but it's still flattering to hear you say it! Believe me if we could treat it we would but as for now there is no treatment. Don't worry, soreness means that your muscles are getting stronger. As I always say, you should worry if you DON'T feel sore the next day because it means that your muscles aren't working hard enough during workouts. http://www.webmd.com/fitness//sore-muscles-keep-exercising See more

Habitual Fitness: Cessation of smoking is hard but is very possible. Most people learn to quit smoking cold turkey. Instead of thinking about it, just do! Throw away your cigarette pack and be on your way. If this isn't the way for you, then here are a few other ways to help you quit. 1. Tell EVERYONE that you are quitting. Send a mass text, tell people at parties, call your friends and family to tell them the good news. 2. Ask other smokers if they can not smoke in front of ...you and not to ask you to come outside with them while they smoke. Be stearn to them about quitting. 3. Hang out in non-smoking areas. 4. Know that still having a craving to smoke is normal but it's TEMPORARY, try setting a goal and stop for at least 3 weeks. 5. Pick up other habbits that are good for you. REFRAIN FROM EATING MORE once you stop. Exercise, play sports, take yoga or other group classes, hike, being around people and making new friends who don't smoke helps. 6. Don't just talk about, say it, or think it, JUST DO IT! 7. Be the non-smoking GURU. Set an example for your smoking friends. If you quit they will look up to you and think that they can do it too. They will come up and ask YOU how to quit smoking. http://www.hoptechno.com/book43.htm See more

Footwear Fitness: Even Shoe companies lie. Nike Shox or Nike + are promoting shoes that are supposedly designed for running. When looking at the basic mechanics of running your heel should strike the ground first then rolling all the way through and coming off of your toe. It should feel like your making a repetitive one way sea-saw movement with your foot. Nike Shox or any other shoe that significantly puts your heel higher than your toes makes you run more on your toes rath...er than making a smooth transition from heel to toe. This will cause shin splits and other damages to your legs. If you are seriously thinking of running, playing basketball, tennis, etc... Please do research before you buy and don't believe anything that sellers are trying to promote. Stay safe and refrain from injuries while doing physical activities. Cues for running: 1. Heel to toe 2. Feet facing straight forward the whole time. 3. Look straight ahead. (Pretend there is a horizon, look at the line) 4. keep your elbows bent at an L shape. (90 degrees) 5. Relax the hands but keep palms facing the body. 6. Don't forget to stretch your legs, trapz, and neck before and after the run. http://tigerweekly.com//protect-your-feet-with-quality-sho See more

HDL - High Density Lipoprotein or alpha - lipoprotein. "A lipoprotein that transports cholesterol in the blood; composed of a high proportion of protein and relatively little cholesterol; high levels are thought to be associated with DECREASED risk of coronary heart disease and atherosclerosis." LDL - Low Density Lipoprotein or beta - lipoprotein. "A lipoprotein that transports cholestorol in the blood; composed of moderate amount of protein and a large amount of cholesterol;... high levels are thought to be associated with INCREASED risk of coronary heart disease and atherosclerosis." Cholesterol will not mix with water, and therefore needs some assistance to travel throughout the blood stream. HDL packets are formed to help move cholesterol through the blood. HDL helps remove cholesterol from the body by transporting it to the liver. LDL does not aid in the transportation of cholesterol out of the body, instead it deposits cholesterol onto the vessel wall. LDL molecules contain much more cholesterol than HDL molecules. Steps to decrease the risk of heart disease. Increase HDL levels (Good cholesterol): 1. Exercise 2. Stop smoking 3. Watch your calorie intake and weight. Decrease LDL levels (Bad cholesterol): 1. Decrease saturated fat intake. 2. Maintain good body composition (% of fat, bone, and muscle) 3. Increase dietary fiber (Fruits, vegetables, nuts, and grains.) 4. Increase aerobic aerobic exercise (Cardio). http://www.realage.com//heart-hea/good-and-bad-cholesterol

Reseda Fitness Center: Please don't keep this wonderful information to yourself. We woul REALLY appreciate it if you suggest us to your friends. I do a lot of research on the information provided and take time to answer questions that I hear from time to time. Every little bit counts and you may never know if your friends or family would be interested in learning about the fitness world or perhaps stopping by The Reseda Fitness Center. Don't keep other people from knowing how... to live healthy. Please take a minute to have your friends become fans too! To suggest friends: Please click on the link under our picture on the left side called 'Suggest to Friends' click on each friend and send, and that's it! Very much appreciated: Leo Stay tuned for and exciting segment about HDL's and LDL's http://www.facebook.com/