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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 3/28/2012 6:16 AM


Good morning,
Vigorous exercise burns calories for 14 hours after exercise. Studies have found energy expenditure persists for 14 hours after high-intensity workouts. Research published by the American College of Sports Medicine reports that a 45 minute bout of vigorous exercise can boost a person's energy!
Researchers with Appalachian State University and the University of North Carolina at Chapel Hill examined energy expenditure among ten healthy, male participants during two nonconsecutive sessions of 24 hours in the metabolic chamber.
During the first session, participants were mostly inactive, but they stood and stretched for two minutes every hour. They could also perform everyday tasks, such as washing their hands and brushing their teeth, as needed. During the second session, participants followed the same routine, but they cycled vigorously for 45 minutes at 11 a.m.
“We found that 45 minutes of vigorous exercise caused 190 additional calories to be burned later in the day while the participant was at rest,” said David Nieman, Ph.D., lead investigator of the study. “The calories burned after exercise represent a 37 percent increase in net energy expended compared to no exercise, and these findings may have implications for people trying to lose or manage their weight.”
To make the most of your workouts and the time following, try increasing your intensity and see how you feel!
By Anthony Mazzon on 3/15/2012 11:00 AM
Good morning,
Men concerned with heart health should add vigorous exercise to their to-do-list. New research published by the American College of Sports Medicine indicates that three hours a week of vigorous exercise is enough to cut a man's risk of heart attack by 22 percent.
Researchers with the Harvard school of public health analyzed physical activity levels and biomarkers in 1,239 male participants. Biomarkers included cholesterol as well as markers of inflammation and insulin sensitivity for each participant. A semiannual questionnaire was used to collect information on average time spent on leisure-time and physical activity per week. 
Researchers discovered that vigorous-intensity exercise decreases a man’s risk of heart attack, they also were able to partially determine why. The benefits of exercise on a man's levels of HDL-C, or good cholesterol, account for roughly 38 percent of the decrease. Other key marker changes occurred in vitamin D, apolipoprotein B and hemoglobin A1c.
The U.S. Centers for Disease Control and Prevention ranks heart disease as the nation's leading cause of death among men. Between 70 and 89 percent of all sudden cardiac events occur in men, and nearly half of men who have a heart attack before age 65 die within eight years. The conclusions outlined in this release are those of the researchers only, and should not be construed as an official statement of the American College of Sports Medicine.
Stay motivated, be safe!
By Anthony Mazzon on 2/27/2012 10:39 AM
Good morning,
 If you're like most people, you probably don't relish the thought of lacing up your sneakers and hitting the road (or the gym) when you have a cold or flu. But those who persevere when they're sick and don't break their exercise routine may be on to something. Some experts argue that moderate exercise can actually have a beneficial effect on cold symptoms, according to the American College of Sports Medicine.

Exercisers in general tend to catch fewer colds than their sedentary counterparts, research suggests. If done regularly, moderate exercise can halve the number of days you spend with cold symptoms, according to a series of studies conducted in the 1990s. While working out may help fend off viruses, even the most dedicated gym goer will come down with a cold at some point.

Have a great week!

By Anthony Mazzon on 2/13/2012 10:20 AM
Good morning,

If you are behind on your New Year's resolution and you are trying to pick a gym, here are some tips to help narrow your choices!
1. Research what gyms are close to you. Convenience is key!
2. Ask your friends where they work out, do they like it?
3. Compare the cost. How much is a membership and why?
4. Visit the gyms. Visit during the time frame in which you will be going.
5. Check out the equipment. Is it new, old, clean?
6. Talk to the staff. How friendly are they, are they knowledgeable. Do they have four year degrees?
7. Last but not least, sign up!
I hope these tips help you in finding a good fit for your lifestyle and exercise routine. Some say exercise is "no fun" or "not enjoyable" but given the right environment it wont be.
Have fun, be safe!
By Anthony Mazzon on 2/13/2012 10:19 AM
Good morning,
If you are thinking of hiring a personal trainer, here are some criteria you should consider.
1. Education- 4 Year degree in Exercise Science or related field
2. Work Experience- Are they experienced? Are they pursuing continuing education?
3. Areas of Specialization-  Injury prevention, Physical Therapy referrals, sport specific, high intensity, low intensity, children, elderly
4. Rates- Rates may vary depending on the gym, the trainer and their experience
5. Ask existing clients- Ask both clients and non clients what they think
6. Talk to the trainer- Make sure you can talk to your trainer comfortably. The client-trainer relationship is important. Communication between the two is beneficial at all times.
By Anthony Mazzon on 12/28/2011 7:21 AM
Good morning,
Every job requires the rigth tools to produce good results. Your workout is no different. For a successful session at the gym, consider these essentials.
1. Reusable water bottle. You will last longer and feel better if you are well hydrated. Water helps transport nutrients and oxygen to your muscles, while carrying toxins away.
2. The right shoes. Good quality sneakers will go a long way while exercising. The right shoe can actually increase your stamina and allow you to work out longer. Having a good shoe can also decrease soreness.
3. Good clothes. If you are not comfortable in the clothes you are wearing, you won't last long in the gym. Find clothes that fit well and are functional.
4. A towel. Work up a good detoxifying sweat and then wipe it up with your towel.
5. A good mix of music. Studies show that listening to music while working out increases both performance and endurance. It’s not surprising; music provides a rhythm, sets a pace and helps keep your focus away from fatigue, boredom and other distractions.
6. Post workout snack. After an intense workout, a quick snack will balance your blood sugar, give you energy to get home and help ease day-after muscle soreness.
Have a great week! Be safe!
By Anthony Mazzon on 12/28/2011 7:06 AM
Good morning!
Often when trying to lose weight, we get overwhelmed looking at the big picture. If you have a big weight loss goal try not to think about the total loss desired. Instead, take on the challenge one step at a time. For example, eat a healthy lunch today or try not to eat a piece of candy someone brought in for the holiday. These little victories will add up and you will see the big picture results.
If weight loss is not your main goal you can adapt this strategy to achieving many similar goals. Eating healthy and exercising regularly will not only help you lose weight but also help you gain lean body mass, and improve your lipid profile! Make a good decision today and take it one step at a time.
Good luck, be safe!
By Anthony Mazzon on 12/28/2011 7:05 AM
The debate of full range of motion or partial range of motion has been argued since the beginning of exercise programs. Basically, it means exercising through the greatest possible range of motion without sacrificing proper technique or safety. Generally speaking, that is, people who are looking for general fitness and well being and those who are not training for a specific specialization, full range of motion is the encouraged technique. We have developed to function in a full range of motion, therefore, it is most beneficial to train in such a way.
By Anthony Mazzon on 12/28/2011 7:04 AM
Good morning,
Gauging your progress while following a fitness program is important when evaluating the effectiveness of your workouts. If you have worked hard and stuck with your program you should see some positive results. These results can be reflected in different ways.
Here are some ways to test your fitness level and see improvements in muscular strength and endurance. Time your workouts, your work capacity should increase within a set time. For example, if at first you ran a mile in 13 minutes try to run a mile in 12 minutes 30 seconds. Count how many reps you can do at a certain weight for a certain movement. For example, if at the beginning of your program you were able to bench press 95 pounds 10 times try to press the same weight 11 or 12 times. Chart your progress and use the information as motivation!
Good luck! Be safe!
By Anthony Mazzon on 12/28/2011 7:04 AM
Good morning,
If you want to burn more calories while working out try to incorporate more complex movements into your routine. You can take simple movements such as a biceps curl or a shoulder press and turn it into a complex movement by adding a lunge. Lunge out and curl or press. This will increase your heart rate by recruiting more muscle fibers. The more muscles you can target in a workout the more calories you will burn during and after your session. Be creative when choosing your complex movements, remember, constantly varied routines will produce the greatest results.
Here are some other complex movements you can try:
1. Sit up and Press (dumb bells, medicine ball, cable machine)
2. Plank, with one leg held in the air
3. Lunge and press/ lateral raise/ or curl
4. "Wood Choppers"
5. Squat and high pull
What complex movements do you use in your routine?
Be safe!



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