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Author: Tony Mazzon Created: 4/7/2010 12:45 PM RssIcon
Tony is a fitness specialist at the Center for Fitness and Performance. Tony offers advise and fitness tips to help you get in shape and stay in shape.
By Anthony Mazzon on 11/14/2011 3:28 PM
Good afternoon,
Weight training has been shown to raise a person's blood pressure, in some instances double their diastolic and systolic. Running has also been shown to raise blood pressure. For this reason, in the past, people with heart disease or high blood pressure have been advised to stay away from weight training. However, several analyses of scientific studies of people doing weight training seem to show that progressive weight training lowers blood pressure by 2% to 4%. Other recent advisories suggest that weight training is acceptable for people recovering from heart disease.
First, get your regular doctor's opinion on this matter. He or she will know the state of your cardiovascular system better than anyone. If your blood pressure has been high, but is now under control, he may suggest light progressive weight training. That is, build up slowly, starting with light exercises.
Good luck and be safe!
By Anthony Mazzon on 11/1/2011 2:20 PM
Good afternoon,
Goal setting is crucial in the process of weight loss, management and gain. Goals keep us motivated and hold us accountable. If unrealistic goals are set they can have the reverse effect on your health. In today's world we expect everything right now or yesterday. When it comes to weight loss , or gain, it is unhealthy and very unrealistic to expect "overnight" results. A healthy weight loss goal is 1-2 pounds per week. At first you may see greater losses per week, this is mostly due to excess water weight. After you have been exercising consistently, you should set a goal of 1-2 pounds per week.
If gaining lean body mass(LBM) is your goal, the process is even longer. The amount of LBM gained per individual will vary depending on a variety of factors. Generally speaking, the average person can only gain around 9 pounds per year.
Good luck with your goal setting! If you need help setting a goal feel free to email me!
By Anthony Mazzon on 11/1/2011 2:20 PM
Good afternoon,
Some people over the age of 50 think they will not benefit as much from a regular exercise program. This could not be farther from the truth. No matter what age, exercise can benefit you greatly. It is true, however, as you age your body changes and the results you see from exercise may be less than your younger years. This does not mean your time would be wasted. Regardless of age, exercising will help control your weight, combat health conditions and diseases, improve your mood, boost your energy, and improve your sleep.

Before you begin to formulate your new exercise routine, you should make sure you follow the advice given below.

  1. Consult your doctor before beginning any exercise program. Make sure you are cleared to exercise.

  2. It may be a good idea to start slowly and take adequate rest on the days you do not exercise.

  3. If you experience pain slow down. If you still experience pain after slowing down then stop exercising. Pain is often a sign that you are over exerting yourself or doing too much, too fast.

  4. Consume plenty of water and fluids. This has the dual function of helping your body flush out toxins and rehydrating your body.

  5. Eating healthily and reducing your calorie intake will improve the results you get from your exercise. Plus, this is a great lifestyle change to introduce.

Good luck and be safe!

By Anthony Mazzon on 11/1/2011 2:19 PM
Good morning,
Interval training is a type of physical training that involves bursts of high-intensity work combined with periods of low-intensity work. The high-intensity periods are typically at or close to near maximum exertion, while the recovery periods may involve either complete rest or activity of lower intensity. If you are looking for an interval routine to try, TABATA work is a great place to start. Doing a "TABATA interval" means 20 seconds of work followed by 10 seconds of rest for 8 rounds (or sets). Using a running clock this will add up to 4 minutes.
This week try to do TABATA intervals with body weight movements, try to do as many repetitions as possible in the alloted time. Record your scores and see how you do. 
Good luck and be safe!


By Anthony Mazzon on 11/1/2011 2:19 PM
Good morning,
Slide seat rowing is the most magnificent sport there is, according to Fritz Hagerman, Ph.D., a professor in the Biological Science Department at Ohio University. Hagerman, who studies exercise physiology such as aerobic and anaerobic capacities, metabolic response, and the effects of blood lactate levels on athletes, found that competitive rowers expended almost twice the number of calories on a 2,000-meter course as a runner in a 3,000-meter steeplechase. He says the latter is considered one of the toughest events.
Whether you already row or are considering rowing to keep in shape, lose weight, cross-train for another sport, compete on the water or rehabilitate from injury or surgery, rowing is the complete exercise for you.

Arms, legs, chest, back, abs—even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.

  • Low-impact (easy on the knees and ankles)
  • High calorie burner (because it uses so many muscle groups)
  • Great for joint health (joints move through a wide range of motion)
  • Upper body (completes the stroke)
  • Lower body (the legs initiate the drive)
  • Works the back and abs too!
  • Superb aerobic fitness (great for cardiovascular fitness)
  • Relieves Stress (for overall health and well-being)

Try something new this week, try the rowing machine! Have a great week, be safe!

By Anthony Mazzon on 11/1/2011 2:17 PM
Good afternoon,
Fitness does not come in a pill form. If you are thinking of starting one of these new diet pills do not waste your money. Taking an appetite suppressant or other type of diet pill will give you minimal short term results and can cause long term damage. By suppressing your appetite you are starving your body of the nutrients and calories it needs to function. When your body does not get the calories it needs it stores what little calories it does take in as fat. The reason is, your body thinks it is starving and it needs to save what little nutrients it can get, saving the calories in the form of fat for later use. Eating smaller meals frequently throughout the day has been shown to increase your metabolism because your body does not store as many calories as fat. The important note to remember is the meals eaten frequently are small. If you eat large meals frequently your body will store the excess calories as fat. Remember, there is no overnight miracle to weight loss, if it sounds too good to be true it probably is. Hard work and a disciplined style of eating is the only way to be healthy your entire life.
It's never too late to start! If you would like additional information on how to stay fit and active through the holiday season visit the Center for Fitness and Performance and ask about the November special for new members!
By Anthony Mazzon on 9/29/2011 8:46 AM

Exercising at the correct intensity can help you get the most out of your physical activity. Exercise intensity is generally measured in two ways: how you feel and how hard your heart is working. Perceived exertion is how hard the physical activity feels to you while you are doing it. It is important to note, your perceived amount of exertion may be different from what someone else feels doing the same exercise. For example, what feels like an easy job may be a hard run to someone who has not been training as much or as long. Your heart rate offers a more objective look at exercise intensity. Gererally speaking, the higher your heart rate the higher the level of intensity. Studies have shown that your perceived exertion correlates well with your heart rate.

By Anthony Mazzon on 9/21/2011 6:28 AM

Three rules of the gym that are discussed in this entry include sharing equipment, wiping down equipment, and putting your equipment back where it belongs. These are simple guidelines that will help improve your gym experience.

By Anthony Mazzon on 9/21/2011 6:25 AM

Listening to music while exercising can improve brain function. Clinical psychologist Charles Emery of Ohio State University has studied the effect of exercise on various types of patients over the years, and to no one's surprise he has found that it helps in many ways.

By Anthony Mazzon on 7/6/2011 6:48 AM

Electrolytes are essential minerals in your body that are necessary for nerve and muscle function, the body-fluid balance, and other critical processes. They are particles that can carry an electrical charge and are present in your blood, plasma, urine, and other fluids. Electrolytes exist in the form of calcium, chlorine, magnesium, phosphate, potassium, and sodium that can be obtained from fluids, supplements, and foods. For example, bananas are excellent sources of potassium.


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