Sports West Athletic Club News & Fitness Info

These are your legs.....

2012-01-23T00:14:00.000-08:00

At 74-years old...these are your legs on triathlon & these are your legs without triathlon ----

For this blog post, we've linked to an article with some very convincing visuals! This article,
at-74-years-oldthese-are-your-legs-on-triathlon on a triathletes' website references a new study called, "Chronic Exercise Preserves Lean Muscle Mass in Masters Athletes"
which you can link to from the article.

The images, cross-sections of thighs from a 40-year old triathlete,

a 74-year old triathlete

and a sedentary 74-year old.

AMAZING!

Why Are We More Hungry In The Winter?

2011-12-19T22:55:00.000-08:00

There are a lot of factors that figure into our seasonal fluctuations in appetite. Most of us seem to feel hungrier in the winter months, and the linked article explores several different hypotheses as why this might be true. Understanding the issue might be of great help in fighting off those winter pounds that some of us always seem to put on...

why-are-we-more-hungry-in-the-winter at NPR

Good luck and enjoy the article! As always, SWAC is open 24-7 so you can work off
any excess calories you might happen to consume this winter...

www.sportswestreno.com

School Transforms Teens' Lives, One Pound At A Time

2011-12-12T19:49:00.000-08:00

We have all seen and heard the stories about America's mounting obesity epidemic and, along with it the alarming number of children and teens who are obese. Obesity at a young age is especially tough because more often than not, it sets kids up for a life of being very overweight and susceptible to all of the health risks that go along with it.

The linked story is uplifting in showcasing the success of the Wellspring Academy, a boarding school in Brevard, N.C. in helping young people not only lose weight, but more importantly in changing their lifestyle so that they will be able to overcome obesity for the duration of their lives.

This story also shows how tough it is and how big of a commitment it is for obese people to shed pounds.
school-transforms-teens-lives-one-pound-at-a-time

20 Fitness Myths

2011-11-14T01:14:00.000-08:00

With so many different sources of fitness advice, scientific studies and so-called experts out there, it can be difficult to know the right answers to your fitness questions.

www.livestrong.com recently put up a list of 20 common fitness myths that seem to circulate around many gym weight rooms ( and beyond) and do a good job of debunking them. This is a nice slideshow that addresses a variety of "gym science" types of misinformation.
Take a look - even if you know many of these myths are false, some of the answers and information are interesting...

http://www.livestrong.com/slideshow/550678-20-fitness-myths/?utm_source=articlebottom&utm_medium=1#slide-1

Keep Working out, even after you stop Working!

2011-09-27T17:54:00.000-07:00

Keep Working out, even after you stop Working! That's our recommendation to you, our valued members. Of course, if you're here at Sports West, you already know that, and you'll probably be Fit for Life. You'll always come in and do some kind of physical activity, no matter how old you get, and will continue to do so long after you retire.

The following story, which aired on NPR's All Things Considered today, Sept. 27th, examines the rates at which retirees continue exercising. Ironically, the new poll outlined in this story (which was done by NPR, the Harvard School of Public Health and the
Robert Wood Johnson Foundation) finds that current retirees aren't exercising as much as they thought that they would. (You wouldn't know that by looking at our members! We have so many amazingly fit seniors!) It also finds that the about-to-retire generation, aka the first wave of the baby boom generation, are in fact following exercise programs in great numbers...
This is a very interesting story and we hope you like it!

http://www.npr.org/2011/09/27/140854959/poll-seniors-disappointed-by-golden-years

Can You Actually Train Willpower?

2011-09-18T23:23:00.000-07:00

We've all heard the advice on getting in shape, toning up, getting ripped, etc., especially here at the club: You need to pursue a combination of exercise AND eating clean. We all also know that this is easier said than done! We all face weaknesses in our willpower from time to time. Most often, we treat our willpower (or lack thereof) as a given, an unchangeable aspect of our character perhaps. However, a recent book called (appropriately) "Willpower - Rediscovering the Greatest Human Strength" by psychologist Roy F. Baumeister and science writer John Tierney shows us how we can actually "train" our willpower to be stronger by understanding it as being a form of psychological energy and through various mental exercises.

Follow this link to the story as presented on NPR the other day and listen to the interview done with one of the authors, John Tierney.

You might find that some of these suggestions can help you in pursuing your fitness goals!

Wanna Fight Belly Fat?

2011-08-26T18:22:00.000-07:00

Most folks do!
This installation of SWAC Fitness Info's blog features an article that appears on NPR Your Health, Jogging Fights Beer Belly Fat Better Than Weights".

The long-standing debate in fitness circles has been what is the best way to get rid of that gut? For years, (especially during the Aerobics-intensive 80s) Cardio was thought to be the end-all be-all when it came to fitness: just do lots and lots cycling, running, aerobic dancing etc and those evil belly pounds will melt off. Then came the subsequent re-setting of fitness and weight-loss wisdom to emphasize the miraculous rewards of resistance training (ie, weight training). In fact, many articles posted in this, our SWAC Fitness Info blog tout the virtues of adding a comprehensive weight-lifting plan to your workout schedule.

The true answer is that both cardio and resistance are important components of an effective long term and short term fitness plan. However, one recent study conducted by Duke University, published in the American Journal of Physiology found that aerobic exercise is the clear ticket to losing belly fat. The article also describes why those who carry more fat on their bellies are at higher risk for cardiovascular disease.

Read the full article
here...

Can Older People Build Muscle?

2011-08-08T01:15:00.000-07:00

More exciting evidence that weightlifting in particular, and exercise in general is a veritable Fountain of Youth! This week,our SWAC Fitness Info blog links to an article appearing on MSN Health clearly puts to rest any "I'm too old" excuses!

Can Older People Build Muscle?

Debunking a myth, with guidelines for safe workouts for seniors.

By Martica Heaner, Ph.D., M.A., M.Ed., for MSN Health & Fitness

Protect Your Skin! What you need to know about the new sunscreen label regulations...

2011-06-16T00:39:00.000-07:00

Looks like summer is FINALLY here! With it comes great opportunities to pursue your fitness goals with outside workouts: cycling, running, kayaking or simply long hikes are all great ways to get in shape, get outside and enjoy the short summer months. But while you're improving your health & fitness, make sure that your skin is protected, especially here in Northern Nevada where high altitudes and many sunny days put us at an especially high risk for skin cancer, age spots and wrinkles.

But, there are so many different types of sunscreens, ratings and claims made by the various products that it's sometimes hard to know which ones to use. Now, the Federal Food and Drug Administration is ordering sunscreen manufacturers to be more truthful in their claims. The following news story explains what the new regulations will mean for us, the consumers, and also offers a short primer on general sunscreen properties:

http://www.npr.org/2011/06/15/137199806/fda-updates-sunscreen-label-rules-for-next-summer

P90X, Insanity and Rushfit: A Side-by-Side Comparison of TV’s Most Popular—and Extreme—Workouts

2011-05-18T23:55:00.000-07:00

Certainly you've seen the infomercials on late-night tv-the high-intensity programs that promise to get you from soft and flabby to ripped and fit in just 90 days. Is there anything to these programs? Actually, many of them are utilizing knowledge and training methods that have been employed by fitness professionals for years, just with a nice packaging veneer. The American Council on Exercise recently put out the following article that does an in-depth comparison of three of these infomercial workout plans:

http://www.acefitness.org/certifiednewsarticle/1443/p90x-insanity-and-rushfit-a-side-by-side/?utm_source=Certified%2BNews&utm_medium=email&utm_term=May%2B2011&utm_campaign=Certified%2BNews&CMP=EMC-CertifiedNews_0511

Read the article, consider the information and you can decide how to best design your workout program to get the results you're looking for!

Why Stretching is important for muscle growth

2011-05-07T19:32:00.000-07:00

When trying to put on muscle, most of us don't consider stretching to be a very important part of achieving this goal. Sure, it's important to stretch in order to reduce muscle soreness, keep muscles from getting too tight, avoiding injury etc. But, most of us don't consider that stretching is an absolute necessity when trying to build bigger muscles!

This week's Sports West Blog featured article
"Stretch Your Way To A More Muscular Body With This Stretching Routine" explains how
all of the connective tissues in the body can actually constrict muscle growth. You see,
each muscle is packaged very nicely in a wrap of tissue (otherwise known as the epimysium) and can constrict growth! Regular stretching can allow some loosening of this casing, and thus allow those muscle fibers to get larger. Read more:

"Stretch Your Way To A More Muscular Body With This Stretching Routine"

Mind over Matter? Article features "brain training" for ultimate marathon sucess

2011-04-13T16:14:00.000-07:00

Now that spring is upon us, we all start to get enthusiastic about running and we might set our sights on upcoming marathons, half-marathons and 10Ks. So much of our training focus, no matter what the goals we are pursuing, have been focused on making our bodies more efficient-better able to process and convert energy, better able to deliver blood to working muscles etc. While all of these are indeed important, there is another aspect to training that is often overlooked: Training our brains to process information from our muscles in a way that will increase performance.
Sports nutritionist and writer Matt Fitzgerald wrote the following linked article:
http://www.active.com/running/Articles/Train_Your_Brain_for_Marathon_Success.htm
awhile ago that points to some interesting information that any of us can use in our
training, no matter what that training is- this is a very interesting and informative article. It also includes some training run schedules that you can try, and that can
add some dimension to your cardio workouts!

Cardio or Weight-Lifting? New Studies Confirm that You Gotta Do BOTH!

2011-02-22T22:50:00.000-08:00

Yes, we've said it many times before and even run similar stories at www.sportswestreno.com - exercise is a veritable "Fountain of Youth ". Today, National Public Radio's Morning Edition ran two stories citing new studies that show even more evidence for what many health and fitness experts have been saying for years. In order to get the full, age-defying benefits of exercise, these studies reaffirm the case for engaging in BOTH aerobic AND resistance training (ie, weightlifting). Some people will eschew weightlifting for a variety of reasons. (For example, many women fear that weightlifting will make them get too big and bulky.) On the flip side, there are those who hate doing cardio, and would rather engage in weightlifting exclusively. (Often men won't do cardio because they think it will decrease their muscle mass.)

The first story, Seniors Can Still Bulk Up On Muscle By Pressing Iron,
outlines the results of new research recently published in the Journal of Medicine & Science In Sports & Exercise. These studies show that not only can resistance training stop the muscle loss that occurs as we age, but people can actually GAIN muscle! Gaining muscle and strength will keep all of us living a better life for longer and help us avoid that "middle age spread" (see the inset on the NPR site,Why We Gain Weight As We Age")

The second story,
Aerobic Exercise May Improve Memory In Seniors, discusses the positive effects that aerobic exercise can have on the brain.

Much of the article is devoted to reporting the findings of a recently published study in the Proceedings of the National Academy of Sciences by neuroscientist Art Kramer at the University of Illinois, Urbana-Champaign.
This study shows real, physical positive effects of cardio exercise on memory and the brain. However, the study also showed that weightlifting did not offer the same brain-preserving benefits.

In short, weight-lifting is crucial for keeping our muscle & bone mass, helping us to avoid weight gain and avoid serious falls in our later years. And to keep your brain and memory as strong as the body, you'll have to do the cardio too!

February is American Heart Month!

2011-02-03T20:59:00.000-08:00

Heart disease remains the most deadly disease in America as the obesity rate continues to rise. (Actually, a newly released worldwide study published Friday in the medical journal, Lancet shows that obesity rates have DOUBLED since 1980! (read the article.....

Now is a good time to learn more about heart health, as February is American Heart Month. The American Heart Association has a wonderful website which outlines all of the various events going on in February and provides one of the most comprehensive health information sites with multiple articles on everything from proper nutrition, stress management to exercise. Visit the website here (www.heart.org) and learn about what you can do to make your lifestyle more heart healthy.

Over the beginning days of American Heart Month, various media have run stories stressing the importance of knowing CPR- most heart attacks do occur in the home after all, and knowing CPR may help you save a loved one's life. www.heart.org has links to organizations that provide training. Sports West Athletic Club also offers CPR certification classes every two months - (the next CPR class will be on Thursday, March 10th from 5 to 7 pm. Cost is $25 for SWAC members, $30 for non-members. Sign up at the Front Desk...)

Why Do Yoga?

2011-01-27T01:06:00.000-08:00

We offer a wide variety of yoga classes at Sports West, including a series of special
workshops every two months. You may be a long time yoga participant or someone who has
never tried it and would like to know more. Sports West Yoga Director ReNee Soumbenioitis has written the following short article which addresses questions that you may have:

Why Do Yoga?

Yoga originated in India over 5,000 years ago as part of the Hindu
healing science known as Ayurveda. Today, it is estimated that over six million
Americans practice YOGA regularly for personal growth and healing therapy
as well as for physical conditioning.
In my years of experience in teaching - Yoga, many of my students have
enjoyed positive results from adhering to consistent yoga practice. For
example, many have seen a big difference in toning their bodies and normalizing body
weight. They have become more grounded with gravity, more present with
their surroundings along with a heightened awareness and implementation of
proper breathing.
People who practice yoga consistently and correctly are more likely to
have self awareness of their bodies which in turn improves
Posture, Balance, Respiration, Circulation, and Digestion.
I have also observed that yoga helps people to make impressive gains in
strength, fl exibility, co-ordination and endurance in sports activities!
Along with the many physical benefi ts, yoga has the effect of quieting the mind, centering
the soul and just
making the body feel good. It can make life seem much easier as you
gain a sense of self-confi dence knowing that you have the ability to
tap into unlimited reservoirs of knowledge and energy to help cope with
life’s challenges. Yoga is for every “BODY” type so why not try a class
and share your experience with us! Namaste, ReNee. Dir.

Kick up your fitness in 2011!

2011-01-03T16:59:00.000-08:00

Now the holidays are over-no more excuses! We at Sports West want to see you achieve your fitness goals, whatever they are. Many of you are in pretty good shape already-you come in to the club on a regular basis and give your workouts your all. But, you may have hit a plateau, or feel like you're in a rut or you just aren't as amped about working out anymore.

The New Year is a great time to set some goals that will help you break through those plateaus and workout blahs. We offer many amenities that can help! Here are some suggestions:
-Get a fitness assessment: As a Sports West member, you can make an appointment for a free Micro-fit assessment. (You may have had one way back when you first joined), This will give you an idea of where your cardio fitness is, your body fat percentage, flexibility etc. A Micro Fit can provide you with a list of data that can in turn help you to set future goals. And, after 3 to 6 months, you can then re-take to see your progress!
-Hire a personal trainer: If you haven't done so before, a few sessions with a trainer can help you jump-start your training and push you to the next level. We have many great trainers, and stay tuned for some great deals coming up!
-Try a new class: With more than 50 group fitness classes per week, there is probably something we offer that you've never tried before: Maybe you favor the dance-oriented classes, so you might want to try a cycle class. Or, if you spend most of your time swimming, maybe try our Turbo Kick class.

It's all about jump-starting your new year and reaching a higher level of fitness! We are here to help, just ask one of our fitness instructors for ideas on new workout ideas.

Here are some other great articles on keeping those New Year's resolutions:

http://ozarksfirst.com/fulltext?nxd_id=380246

http://weblogs.baltimoresun.com/health/fitness/2011/01/make_your_new_years_resolution.html

Yes you CAN avoid weight gain during the holidays!

2010-12-18T21:30:00.000-08:00

Don't despair! There are ways to combat the holiday bulge!

Simply put,weight gain occurs when you take in more calories than you burn.
The millions of pounds Americans will collectively gain during this holiday season is a direct result of too many calories via too many yummy holiday goodies being
consumed. Therefore, if you keep yourself from eating too many calories, you can stay out of that collective group of holiday-bulging Americans!

The right combination of behavior modification and
actual food modification is the key to reducing extra calorie
intake during the holidays (and at any time of the year for that matter.)

Jennifer R. Scott writes in her article for About.com guide,
"Six Ways to Eat Healthy During the Holidays"

http://weightloss.about.com/od/holidayweight/qt/holidayhints.htm
that it's important to "Have a game plan". She continues: "Avoid the high-calorie items typically offered at holiday get-togethers, such as high-fat appetizers, processed meats(like cocktail sausages), fried foods, cream-based soups, heavy casseroles and desserts. Plan to fill up on lighter fare, such as lean meat, grains, fruit, and veggies. Prepare and bring a healthy dish so you and other weight-conscious guests will have an alternative if the host's offerings aren't so diet-friendly."

Other articles on this subject reiterate that you should never let yourself get too hungry! Don't skip meals (especially not breakfast!) in order to give yourself
license to eat more at cookie-laden social events. Entering such a situation on an empty stomach is indeed a recipe for over indulgence!

Behavior modification is one part of the equation, but modifying the food itself is
another option. Believe it or not, there are ways to make holiday treats less fattening while maintaining their good taste. The South Beach Diet website offers some very tasty ways to make holiday food less caloric in their article on "Healthy Dessert Makeovers ". For example, they suggest you pass on the whipped cream that often adorns pies, cakes and puddings. You can sometimes find lower fat and lower sugar substitutes if you're really craving that whipped topping.

When baking cookies, cakes or puddings, try substituting sugar with sweeteners such as stevia or agave nectar. In place of butter, which is high in saturated fat, try using some of the new trans-fat-free substitutes that are available. This will cut down significantly on both calories and saturated fat while keeping your cookies tasting yummy. Last but not least, they recommend eschewing the ice cream that often accompanies cakes and pies.
But, if you really can't fathom a piece of pie that is not a la mode, the South Beach site suggests you substitute a spoonful of fat-free Greek yogurt.

These measures will go a long way towards keeping you on the right track! But, also make sure you still get to the gym! Even though time may be tight, you'll find that making the effort to get in and get a workout (even if it's not as long of a workout as you usually get) you'll be glad you did. You'll not only feel better, but you'll relieve some of that holiday stress as well...
Enjoy the holidays and stay healthy!

Stay warm! Endurance Training in Cold Weather

2010-11-29T02:39:00.000-08:00

Yes, the cold weather is here! For all of you endurance exercise addicts, this often means hours on ye old treadmill or stationary bike instead of subjecting oneself to the cold. However, there is something to be said for braving the elements and forging ahead with your planned workout outdoors, low temperatures or not! The following offers some tips on how to prepare for long outdoor cardio sessions:

Dress in Layers

This will help you regulate your body temperature as conditions change.
An effective layering combination includes a moisture-wicking base layer that will keep sweat away from your skin, (polypropylene for example) an insulation layer, such as micro-fleece, and a wind-blocking yet breathable and lightweight outer layer.

Cotton Kills!

Never wear cotton!! This is because cotton is a very poor transporter of liquids, it will get very wet as you sweat, holding that moisture right next to your skin, which will make you get really cold, really fast. Polypropylene and Capilene are made to wick moisture away from the skin and to dry quickly, which keeps you dry and thus allows your body to maintain its temperature. The oldest high-tech material, wool, is extremely effective at keeping you warm even in wet conditions. Some performance sportswear companies offer well-made, thin wool garments that can be used for an insulation layer as well as a base layer.

Always Wear a Hat!

Between 70 to 80 percent of body heat is lost through your head. Therefore, it only makes sense to wear a good hat that will give your ears protection from the wind as well as helping you to keep your heat loss to a minimum. As with the other layers, look for hats made from fleece, Polypropylene or wool; materials that are effective at transporting moisture.

Stay Hydrated and Nourished!

Just as in summer, we lose a lot of water through sweating and breathing while we exercise. In the winter, this doesn't seem as obvious because you may not realize how much you are sweating beneath the clothes you are wearing. Plus, during very cold temperatures, (below 15 degrees) the humidity in the air is very low, meaning that your fluid loss through exhaled air increases greatly. Carrying a sports drink (that doesn't contain High Fructose Corn Syrup or caffeine) is a good idea if you are going out for more than 30 minutes. Not only does this keep you hydrated, but also helps fuel your body and stay warm.

Companies such as Patagonia, Adidas, Under Armour, Pearl Izumi and Helly Hanson all make excellent base, insulation and outer layers, and they can be found locally as well as on the web! Have fun out there and stay warm!

The Principles of Training

2010-11-08T20:53:00.000-08:00

This week's blog entry is taken from one of the best in the sports medicine field, Dr. Gabe Mirkin, M.D. (www.drmirkin.com/) It's always a good idea to review the basics! Most of our Sports West members have been working out long enough to know that it's important to change one's workouts day to day. But, not everyone understands exactly why this is so important. The answer is pretty simple, and is necessarily based on the principles of training, or, how our bodies' physiology is altered by physical training.

Read the brief article, "The Principles of Training by Dr. Gabe Mirkin, M.D." here:

http://www.drmirkin.com/fitness/8700.html

and have a great workout!

To Stretch or Not to Stretch?

2010-10-23T12:54:00.000-07:00

This is the question that many athletes, weekend warriors and "citizen runners" may be asking. Back in the day, it was customary for folks to go through an extensive static
stretching ritual BEFORE starting a workout, (be it running, cycling, weight-lifting etc).
We all thought this was the right thing to do to help our muscles become more elastic, get the blood flowing and thus enhance performance and avoid injuries.

A recent story on NPR's "All Things Considered" program has a good amount of information on this subject. For more, please visit:

http://www.npr.org/templates/story/story.php?storyId=130509347

Over the years however, more and more research (and experience for some of us!) has dispelled the notion that one should do a series of static (ie, where you stretch and hold a muscle for 30-some-seconds then repeat) stretches before a workout. Not only has this been shown to not enhance athletic performance, it may diminish it. Some studies have shown that stretching of muscles before exercise have no effect on injury prevention.
So, you may ask, what to do? If you don't relish the idea of starting your workout "cold", there are a number of dynamic stretches that can prove to be very useful as a prelude to your workout. These exercises get the body moving, thus getting blood flowing through the muscles and raising the temperature, while getting those fibers to
elongate.
To see some examples of good dynamic, pre-workout exercises, there are quite a few good videos on YouTube. Visit these links to check out a few...

http://www.youtube.com/watch?v=2tDuAWapkLk&feature=channel

http://www.youtube.com/watch?v=pmarsM7lEBQ

Warm up properly, and have a great workout!

Exercise to Boost Your Job Performance

2010-09-29T17:42:00.000-07:00

Despite the recent summery weather, Autumn is upon us! With the new season is a great opportunity to re-new focus on fitness for your body and, as this article shows, for your brain & job performance as well!
This week's article comes courtesy of:
www.acefitness.org. We thank the American Council on Exercise (ACE) for the permission to re-print this article here.

How would you like to feel more energized at work — to sharpen your brain and enhance your ability to concentrate, learn, and think creatively? Not only would you feel better physically, but you’d be more motivated — and at the top of your game, career-wise. Sound good?

Being Your Best, Doing Your Best

Exciting new research shows the remarkable effect of moderate-to-vigorous exercise on brain structure and function. A brisk walk during a morning break or a cardio class at lunchtime balances neurotransmitters and other chemicals in the brain — substances responsible for influencing brain activity related to mood, attention, learning, motivation, and arousal. That’s why you’re likely to feel calmer, yet more alert — and better able to focus — after exercise.

Exercise also helps the brain — and body — cope better with stress. That’s good news for people who work in high-pressure environments.

Turbo-Charge Your Brain

According to author and Harvard psychiatry professor Dr. John Ratey, another influence on the way the brain works is brain-derived neurotrophic factor, or BDNF. This substance boosts brain cell (neuron) growth and strengthens cell-to-cell connections, essentially changing brain structure. It even protects neurons against age-related changes that can lead to cell death and dementia.

Stronger, healthier, better-connected, bigger brain cells equals increased learning capacity. And here’s the big discovery — exercise floods the brain with BDNF, providing the infrastructure it needs to absorb information, process, remember, and use it.

Strategic Exercise

Ratey points out that even though exercise boosts BDNF, more is needed to optimize brain function. Ideally, exercise should be paired with or precede complex motor or cognitive tasks — to build neurons and give them something to do. So activities like figure skating, rock-climbing, or soccer fit the bill — as do running, brisk walking, or swimming followed by reviewing data reports, participating in a Web conference, or repairing a vehicle. The key is to keep finding ways to challenge your body and your brain.

Trying to learn difficult material while on the stair climber is futile — because blood flow shifts away from the part of the brain responsible for critical thinking. But when you’re done working out, brain blood flow — enriched with higher levels of BDNF — returns to normal. According to Ratey, this is the optimal time for focusing on tasks that require serious brain power.

An On-the-Job Performance Edge

Many modern workplaces are increasingly sedentary, increasing worker risk of inactivity-related injuries and illness. While excessive sitting has been shown to impart risks that are independent of exercise level, an active lifestyle clearly cuts down on sitting time and results in both physical and mental benefits:

One study showed that a supervised, pre-planting season exercise program among reforestation workers reduced injury rates from 22% to less than 5% — and increased productivity.

A daily supervised 10-minute stretching program among assembly-line workers showed significant improvement in joint flexibility, fatigue, anger, depression, and overall mood.

A nine--month study of 80 executives showed that exercisers experienced a 22% increase in fitness and a 70% improvement in ability to make complex decisions compared to sedentary peers.

A study of railroad workers showed that 75% of employees reported improvement in on-the-job concentration and overall productivity.

In addition to increasing the ability to focus, think clearly, and learn more effectively, regular exercise improves mood, relieves anxiety and depression, enhances energy, and promotes self-efficacy. When you feel great and believe in yourself, your mindset at work is bound to be optimistic, and that bodes well for job performance — and career growth. When you stay physically active, you’re taking care of your body and your brain — reducing health risks and increasing your capacity for learning, motivation, and sharp thinking.

Stay Active, Enhance Your Career

The nature of work in today’s marketplace often involves juggling multiple roles, heavy workloads, and the ability to think on one’s feet. Athletes train for peak performance — and research points to plenty of good reasons for workers in other fields to follow suit.

Additional Resources

Exercise Fuels the Brain’s Stress Buffers – American Psychological Association www.apa.org/helpcenter/exercise-stress.aspx

Exercise on the Brain – New York Times http://www.nytimes.com/2007/11/08/opinion/08aamodt.html

Physical Training for Improved Occupational Performance – ACSM http://www.acsm.org/AM/Template.cfm?Section=current_comments1&Template=/CM/ContentDisplay.cfm&ContentID=8651

Train Your Brain with Exercise – WebMD http://www.webmd.com/fitness-exercise/guide/train-your-brain-with-exercise

How much fitness do you lose when you take time off?

2010-09-16T17:39:00.000-07:00

For those of you who maybe took it easy over the summer, and for those of you who are just curious, this article from the American Council on Exercise will help you know just how much time you have before all of your hard-fought-for fitness starts to slip away. (It might make you think twice before you start to entertain any plans of slacking off once the colder weather sets in....)

From Ace Get Fit Ace Get Fit

If You Don’t Use It, Will You Lose It?

If you’ve been sidelined by an injury, or you’re considering taking a break from exercise, you might wonder if you’ll lose your hard-earned strength and endurance. Some loss of fitness is inevitable, but there are ways to help minimize it.

Here’s what happens to your body when you take a break from exercise.

Matters of the Heart

The degree to which cardiovascular fitness declines during a period of de-training depends upon what kind of shape you were in to begin with. Individuals who are extremely fit, such as highly trained athletes, experience a rapid drop in fitness during the first three weeks of detraining, after which the rate of loss tapers off.

A significant level of fitness—higher than that of an untrained person—is retained for about 12 weeks. Individuals with low-to-moderate fitness levels show little change in cardiovascular fitness within the first few weeks, but their abilities rapidly decline in the weeks immediately following that period.

Performance Jitters

The ability to perform a given sport or activity, whether it involves swinging a bat in softball or running 10Ks, invariably declines when the sport is abandoned for any length of time. Marathoners experience a noticeable reduction in endurance performance during a maximal aerobic treadmill test after just 15 days of inactivity.

Similarly, swimmers experience a decrement in arm strength within as little as a month layoff from their normal training regimen.

Numerous variables come into play when analyzing the ability to perform a particular sport-specific skill, making it difficult to analyze the effects of detraining. Some are like riding a bike—you never forget how—while others, such as the ability to deliver an accurate serve in tennis, involve specific timing and well-trained muscles.

Speaking of Muscles...

With the exception of a genetically blessed few, most of us have to work at building strength through formal or informal strength-training workouts. Again, well-trained athletes have the edge, because the positive effects of training remain evident for weeks, sometimes even months, after training is stopped.

Lesser-trained individuals can expect to see their muscle strength and conditioning levels decline at a slightly faster rate, though not at the levels seen in sedentary individuals.

Stem the De-training Tide

Experts agree that the best way to avoid losing much of the health and fitness benefits you’ve worked so hard to achieve is to do something. If you can’t find the motivation to run for a few weeks or longer, try walking instead. Cross-training is popular because it is a viable means of maintaining, or even increasing, one’s fitness level.

Runners can give their knees a break by switching to cycling, swimmers can work their legs on a stair stepper, and aerobics enthusiasts can take their workouts outdoors by hiking through a local park or reserve.

If an injury is keeping you from your favorite activities, take your worries to the pool. Of course, it’s always advisable to check with your physician before resuming exercise after an injury. Regardless of which activity you choose, be sure to progress gradually.

If boredom is the problem, now is the time to try that sport you’ve been considering for so long. In-line skating, tai chi, boot-camp workouts—whatever strikes your fancy. The key is to keep your heart and muscles challenged to minimize the de-training effects that come when you are taking a break from your usual routine.

Additional Resources

Common Sports Injuries, Causes, Symptoms, Diagnosis, and Treatments: www.sportsmedicine.about.com/od/paininjury1/u/Injuries.htm#s4
Detraining, Deconditioning, and Losing Fitness: www.sportsmedicine.about.com/od/anatomyandphysiology/a/Deconditioning.htm
Dealing with Sports Injuries: www.kidshealth.org/teen/food_fitness/sports/sports_injuries.html

Visit us at www.sportswestreno.com Or, better yet, download a Free Guest Pass, come in, take a tour and get a great workout! We hope to see you real soon..

Vote for Sports West!

2010-09-10T20:32:00.000-07:00

Hey folks, its that time of year! The time for the "Best of Northern Nevada" voting...Of course, we hope that you'll vote for Sports West Athletic Club for "Best Gym"- Simply follow this link-you'll find the "Best Gym" under "Goods and Services". There are some new rules though-you'll need to make sure you vote in at... least 25 of the contests, otherwise they'll discard the ballot. To vote, go to:

(so, you could also vote for Spa West for "Best Spa"!) We thank you all for the past years where you have propelled us to first place-Help us get there again in '10! (if you don't feel like filling in all of those boxes in one sitting, you can go back and add, change, do whatever til Sept. 30)

http://www.newsreview.com/reno/ballot/bestofreno10

2010-09-09T19:57:00.000-07:00

Sports West's BIGGEST LOSER BOOTCAMP is Back! This Fall, 2010,
DO you have what it takes
to be the next BIGGEST LOSER and Win the GRAND PRIZE?
With the change of seasons, now is YOUR time to Change your Body for the better!
$99 a Month for UNLIMITED Classes!
Starts: Sept. 27th, 2010
Ends: Oct. 23rd, 2010
Sign up at Sports West Front Desk...

Sports West Golf Shoot-out, 2010

2010-09-09T19:34:00.000-07:00

Sports West is happy to announce our 9th Golf Shoot-out. Come and join us on Saturday, October 9th 2010.
$75 per Golfer - (Includes golf cart, green fees, free range balls, logo tees, ball marker & repair tool, lunch, snacks and polo shirt.)
All proceeds will be donated to the
Alzheimer's Association of Northern Nevada. For more info, contact
Dee Dee Schula at 775-348-6666.

Welcome Sports West Members & Fans

2010-09-09T19:32:00.000-07:00

Sports West Athletic Club is welcomes you to our new Blog! Bookmark this page and keep up to date on all of our Sports West Events and News...