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Rapid Fitness Blog

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Managing ”Results” through Personal Training

 

Managing ”Results” through Personal Training- Calculating Your Client’s Body Fat Percentage Accurately 

Part of helping your clients get on the right track to physical fitness is helping them find the right starting place. When recommending any training regimen, it is important to take their current physical health, diet and habits into account. As a personal trainer, you should take an accurate measurement of your client’s body fat percentage in order to recommend a fitness routine that fits them and their goals. Understanding clients current health gives fitness professionals direction for gauging all components of success within the framework of a properly recommended program design. If your client is looking to lose weight, this is also a great way to help them get serious about taking the next step. Here are some ways to ensure that you can accurately calculate your client’s body fat percentage:

 bmi female fitness

Know The Tests And Your Resources

There are several ways to measure body fat, and some are more accurate than others. Skin calipers (or a skin fold assessment) measure the thickness of a pinched area of skin with its underlying fat over several areas of the body to calculate body fat percentage. Bioelectric impedance analysis (BIA) is an affordable option (about $30 for a BIA device) that measures the resistance from various tissues to the flow of electricity throughout the body. Dual-Energy X-Ray Absorptiometry (DEXA) is considered the most accurate method of measuring body fat, but many people must make an appointment with a medical professional to have one done, and they are rather expensive (up to $200). That being said skin calipers and BIA are more readily available at your gym and you can purchase your own devices to use on your personal training clients.

Measure, Measure, Measure

One of the best ways to ensure that body fat percentage is accurately measured is to educate yourself on your method of choice and practice performing an assessment. Also be sure to measure different areas of the body to get a better picture of your client’s total body fat percentage, and not just the body fat in a certain area. Fitness Professionals even have online tools at their disposal where you just need to enter certain numbers ask for age, height, weight and measurements for the circumference of your hips, waist, wrist, forearm and more. 

Keep Track Of Measurements

Performing an analysis of your client’s body fat percentage should be done often over the course of their training in order to help them keep track of their fitness goals. To properly calculate program results, be sure to take beginning and end of the month measurements, this helps the fitness professional make proper adjustments to cardiovascular, nutrition and resistance training regiments for overall program success. This also helps reduce measurement error, as various factors, including recent activity, diet and more can change body fat. Keeping a journal, and having your client do so as well, will help them keep track of their progress and get a better idea of where they are and where they are headed.

Remember, the best way to help a client get started on their fitness journey is to help them figure out where to start, and body fat percentage should play a role in determining this point. To learn more about being your clients’ fitness and weight loss partner, or if you have any questions about accurately calculating body fat percentage, call 919-746-8260.

Exercising With Your Pet – Tips For Keeping Fit With Your Furry Friend

 

Countless people make New Year’s resolutions vowing to create better fitness habits, but many struggle doing so. Getting (and staying) in shape, though, is always easier with a workout partner. 

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Humans are great, but have you ever thought about exercising with your pet? This is a great way to help both you and your furry friend get active and have fun at the same time. Here are a few tips to consider when getting started:

Take Your Pet’s Unique Needs Into Account

Just like you should talk to your doctor before beginning an exercise regimen, take your pet to the veterinarian before the two of you start working out together. If your veterinarian gives the ok, do your homework about your pet’s breed and their special needs. Before and during workouts, make sure that both of you are adequately hydrated. Remember, pets don’t sweat like humans do, so the best times to exercise outdoors are in the morning or evening, and not during the heat of the day.

Start With A Walk

You will want to make sure that you and your pet can get used to your workout routine without doing too much or moving too fast at first. Start with walking so the two of you get a feel for what your workouts will require and that your bodies will adjust appropriately. Prevention Magazine gives a great formula for a beginner’s walking workout with a pet:

1 minute: walk

20 seconds: jog

1 minute: walk

20 seconds: shuffle sideways

1 minute: walk

20 seconds: run backward

The magazine recommends repeating this cycle for a great 20-minute workout. If you are looking for something a little more challenging, find parks in your area where you can take your pet for a short hike. Once you get going, you and your pet will reap the benefits!

Recuperate Properly

After working out, you will need to care for both you and your pet to make sure you can continue on your workout routine. Just as you need proper hydration and adequate rest, your pet will need these as well. Also be sure to check your pet for any cuts, scrapes or foreign objects in their skin or fur.

Now that you have decided to make your pet your workout partner, get started! You both will reap health benefits that will lead to happier, more fulfilling lives. For more information on exercising with your pet, call 919-746-8260

The Importance of Stretching

 

Before any workout, it is important to stretch in order to maximize the effects of your workout. Those that do not include this important factor when participating in any type of physical fitness activity place themselves at risk of injury, especially with high impact cardio. According to the experts in sports medicine, there are several reasons why you should not start a workout without having stretched properly beforehand. Following are three key benefits of stretching before your workout.

Stretching

  • Increasing blood flow to muscles. Stretching will increase the blood flow to your muscles, allowing you to increase the energy and mobility to your workout. This increase in blood flow also means your muscles won’t tire out as quickly.
  • Adding flexibility. At our Rapid Fitness Center in Raleigh, NC , our trainers see the risks of starting workouts without stretching. You don’t receive the full impact of a workout when you don’t have the flexibility gained from stretching. Joints feel looser and have more range of motion when you’ve stretched the muscles around them. Your overall athletic performance will suffer when you don’t complete these preliminaries.
  • Diminishing risk of injury. You’ll find yourself feeling tension in your muscles if you fail to stretch. This warning sign is telling you that intense exercise may lead to strains. As you age, the danger of injury during regular workouts increases as your body loses its flexibility. Stretching can help maintain a higher level of agility through the years.

Of course, stretching is also the key to avoiding soreness after you finish your workout. At Rapid Fitness our fitness programs begin and end with an extended stretching routine that will help you maximize the intensity and benefits of a workout.

For more information about our fitness center and programs please visit www.rapidfitness.com or contact us at 919.896.7035.

How Drinking Water Keeps Your Metabolism Up

 

The benefits of drinking water are common knowledge for most of us. Staying hydrated helps to keep our immune systems up and our bodies working like they should. But did you also know that drinking water — and cold water in particular — can boost your metabolism too?

Research published in The Journal of Clinical Endocrinology and Metabolism shows that staying hydrated before, during, and after any workout can help increase metabolic rates in the body. So not only does water help to keep cells healthy and functioning well, but it also can help you shed some weight. Here are some specifics on how that actually works.

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A Higher Calorie Burn

Drinking lots of water throughout the day actually can aid in burning more calories. This has been documented in research studies, which have shown that people who drink more water actually tend to burn about 30 percent more calories compared with those who do not. Of course, each person’s metabolic rate is different and depends largely on age, body fat percentage, and gender, but when combined with regular physical activity drinking more than enough water to stay hydrated can effectively burn a few extra calories each day, which can add up over time.

 

A Lower Calorie Intake

People who drink more water during the day also tend to eat less in terms of total calories. Water gives the feeling of being full, so people who drink more water tend to be less hungry throughout the day. This generally means they avoid unnecessary snacking, instead taking in only what the body needs for sustenance.

 

An Increase In Energy

When you drink water, your body gets to work to bring that water to the cells in your body. It also helps to maintain your body’s blood volume. This by default leads to an increase in calorie burn, and it also helps to boost your own energy levels. Water additionally flushes out the body’s toxins, which leaves you with a healthier body — and a cleaner and more highly functioning one too.

 

How Much Do You Need?

Your weight, age and activity levels are the key factors for how much water you should be drinking daily, but a general rule of thumb is to have a minimum of eight 8-ounce glasses of water each day. Listen to your body as well: When you feel thirsty, reach for water rather than soda or juice. It will fuel your body more adequately and will keep you hydrated — and perhaps even aid in some weight loss too.

 

For more insight into weight loss, water and exercise, call 919-746-8260.

The Advantage Of Putting A Treadmill On Incline During A Run Or Walk

 

The Advantage Of Putting A Treadmill On Incline During A Run Or Walk

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With the holidays just around the corner, many people are thinking about festive gatherings with great food, extended family, and possibly an extended waistline. To avoid putting on the extra pounds this year, commit to a regular workout routine. Getting on the treadmill is a great place to start, whether you are running or walking. The next time you head to the gym, put your treadmill on an incline. This holds several benefits, and will help you get the most out of your workout.

Increased Calorie Burn

Walking or running on a treadmill is a great way to combat that extra calorie intake during the holidays. If you really want to ramp up your calorie burn, though, place the treadmill on a slight incline to start. Setting a treadmill at an incline of 15 percent can result in a 60 percent increase in calories burned while running, and a 150 percent increase in calories burned while walking.

 

If you want to find out how many calories you will burn during a treadmill workout on an incline, take a look at this handy calculator. Remember to keep track of the treadmill’s incline each workout, and set a goal to increase the incline, and calories burned, over time.

 

Strengthen Legs & Lengthen Muscles

Of course, one of the most important reasons to work out any time of year is to build strength. If you have never been on a treadmill before, start with walking on an incline and progress to running to strengthen your muscles without overwhelming them. Treadmill inclines help stretch your legs, leading to longer, leaner muscles. This includes the muscles in your ankles, calves, glutes, shins and thighs, and helps you experience a more productive workout. Remember though, to avoid leaning on the treadmill, as this will decrease the effectiveness of your exercise. Stronger leg muscles will help prevent running injuries and allow you to do more than you thought possible.  

Preventing Workout Burnout

Any workout, especially walking or running on a treadmill, needs a little variety to prevent boredom and eventual burnout. From slight to major inclines, there is no shortage of options for treadmill workouts. These inclines can simulate outdoor conditions, giving you the benefits of walking our running outside without the chilly winter weather. Inclines give you the ability to control treadmill time to suit your workout preferences and achieve fitness goals, including keeping off those pesky holiday pounds. 

Want to know more about getting the most out of your treadmill workout? Call 919-746-8260.

Personal Training Tips – How To Motivate Clients To Eat Healthy

 

Great personal trainers know how to engage with their clients to set and meet fitness goals that take into account a person’s body type, physical needs, likes and dislikes. While providing encouragement and advice on structured workouts really helps motivate clients, they also need to be motivated to eat well and adapt an overall healthy lifestyle. Combining the way someone conducts their workouts with the way they eat can give them the extra push they need to reach their fitness goals.

How, then, is that done? Here are a few tips that will help you provide the right motivation to help your clients lead happier, healthier and more physically fit lives through nutrition.

 healthy food rapid fitness

Talk About The Benefits Of Certain Foods

There are plenty of nutritious foods out there that will help your client lead a healthier lifestyle. As their personal trainer, though, try to focus on the ones that will really help them get the most out of their workouts with you. Think about foods that give an energy boost before a workout, those that help a client sustain their stamina during their personal training times, those that aid in a quick recovery and those that assist in building muscle mass.

 

Pasta, fresh fruits and vegetables, and even a spoonful of honey can give an energy boost needed to knock out those fitness goals in the gym. Eggs, bananas and nuts help a body recover after a workout, and can also assist in building muscle mass. The most important factor, though, is to sit down and talk with your client about what goals they want to achieve, and then figure out a plan that integrates certain foods into an overall healthy diet for workout success.

 

Practice What You Preach

Clients are much more likely to adapt healthy eating patterns if they know the person providing them advice has done it themselves. Your client will want to know that you, as a personal trainer, take every effort to care for your body, and that includes eating well. Perhaps your client doesn’t know where to start – why not provide them with a list of the foods that you like to eat before and after hitting the gym, or what healthy snacks and drinks you use to get you through the day?

 

Become A Trusted Resource

Just as your client looks to you for motivation to work out, they will look to you to give them advice on how to achieve their goal of healthy eating. Plenty of clients will do research on their own, but if they trust you with giving them a great workout, they may look to you to show them what foods are best for their bodies. The Washingtonian hosts a “Well+Being” blog that gives a lot of great advice on how to eat healthy, especially when it comes to achieving fitness goals. Take a look at blogs like this, as well as hit your local library, to become an even better resource and partner in getting your client to eat healthy.

 

Remember, you are not just your client’s personal trainer, you are a partner in motivating them to achieve their physical goals, through both workout and nutrition motivation.

 

If you are looking to find out more about integrating healthy eating into the personal training you provide clients, call 919-746-8260.

Yoga Classes in Raleigh NC

 
yoga classes in raylieghAs one of the hottest trends in fitness right now, yoga is an excellent way to quiet the mind and get in a great workout. Beginners and advanced yogis reap the same benefits from this amazing practice. Rapid Fitness is a leading gym in Raleigh NC, offering members three separate locations to uncover fitness classes that make them come back for more. With a state-of-the-art-studio that maximizes the restorative effects of the workout and certified teachers /trainers that will help you get in the best shape of your life, it comes as no surprise why people are committed for life. Are you interested in the multitude of benefits to be gained by practicing yoga? Here are some of the many health benefits:
  • Increased energy
  • Decreased stress
  • Increased flexibility
  • Core strength
  • Immune system Boost ( helps against illness and disease)
  • Mental clarity and focus
  • Weight loss
From Gentle Yoga to Yoga Core to Vinyasa Flow, everyone will find the perfect yoga practice to fit their needs from which they can slowly but surely build on. For more information about our fitness centers please visit www.rapidfitness.com or contact us at 919.896.7035 with any questions. We look forward to hearing from you!

Three Pieces Of Cardio Equipment Every Gym Should Have

 

Whether you’re opening a new fitness center or are renovating an existing one, it’s always a good idea to evaluate the equipment you offer members. Cardiovascular equipment is of particular importance, primarily because most gym members will gravitate toward these machines for at least part of their workouts. Knowing what to have for them helps ensure they get what they’re paying for each month.

Treadmill

While there are many different cardio machines in today’s fitness centers, the top three should always be available and plentiful: treadmills, elliptical machines and stationary bikes. Of course, it’s nice to have some rowing machines and stair climbers thrown in for good measure, but the big three get the most use by today’s gym members. Plus, they allow for a strong calorie burn, are commonly used by people of all fitness levels and are easy on the joints.

Treadmills

Without a doubt, treadmills are among the most utilized of cardio equipment for today’s fitness centers. They are easy to operate, and they are better on the knees than pounding the pavement. Almost everyone who has visited a gym has probably used a treadmill at least once in their lives. They’re also versatile because users can walk, jog, or sprint on a treadmill at their own pace and at the incline level of their choice.

While some fitness trends come and go, treadmills will always be around so it’s vital to have enough available at your gym. If you are a smart gym owner, you will have plenty of these machines available to your members.

Elliptical Machines

Another cardio machine that is necessary in any gym is the elliptical machine. This is a great piece of cardio equipment for many reasons, including the fact that it is just as ideal for those just beginning an exercise regimen as it is for those who exercise regularly and are interested mixing up their workout routine. Users also can go at their own pace on the elliptical, and the machine is easy on their joints. They can also get a full-body workout by using the elliptical machine’s arm components for an additional calorie burn.

Make sure to have at least a dozen elliptical machines mixed into the cardio area of your gym because they are growing in popularity for conditioned and casual exercisers alike.

Stationary Bikes

While it tends to burn less overall calories per workout, the stationary bicycle remains an essential piece of cardio equipment for any gym. It is extremely easy to use, is ideal for a range of fitness levels and is the perfect machine to use to recover from injury.

These bikes typically are situated toward the front of any cardio area of a gym so users can watch television as they exercise. Shoot for one long row or two short rows of bicycles to ensure your members never have to wait in line for one.

For additional information on the types of cardio equipment you should have at your gym, call 919-746-8260.

How Alcohol Affects Your Overall Health

 

Having an occasional glass of wine may be beneficial to your well-being as research studies suggest that moderate drinking can be good for your health, and those who consume a glass of wine a day can benefit from the advantages it offers. Although each situation is unique to every individual, there can be several pros and cons to consider:

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PROS:

  • Alcohol use has been linked to lower risks for heart disease.
  • Moderate alcohol consumption has lowered the amount of cholesterol and plaque inside the veins by introducing the effects of “good” cholesterol.
  • Alcohol has reduced the risk for diabetes and strokes in some studies.
  • Consumption of alcohol has been identified as a tool for reducing the likelihood of stomach ulcers and gallstones.
  • Alcohol can help relax tensions and even assist the digestive process after meals (especially liqueurs known as digestifs).

Although consuming alcohol can promote healthy benefits, there are also risks associated with excessive consumption. These potential effects include:

CONS:

  • The failure of vital organs, including the liver, pancreas, and kidneys.
  • Alcohol can increase depressive tendencies and increase the intensity of nervous disorders, causing suicidal feelings in heavy drinkers over time.
  • Drinks like beer, wine, and hard liquor are highly caloric products. If you are working toward your ideal weight, heavy alcohol consumption will sabotage your efforts.
  • Alcohol can raise blood pressure and increase the chances of heart attacks as well as heart failure.
  • There is a higher chance for stroke in heavy alcohol users.
  • Chances of cancer of the liver, esophagus, and mouth increase through heavier alcohol consumption.

We encourage members at our Rapid Fitness center in Raleigh, NC to balance a happy and healthy lifestyle with a quality exercise program. We are dedicated in helping you improve your life! For more information about our multi faceted fitness center or to acquire about our special programs please visit www.rapidfitness.com

Truth About Fast Food Ingredients

 

Fast food is undoubtedly as the name suggests, ‘fast’ not mentioning the fact it lessens the stress of buying food from the supermarket and going home to cook it, which takes an hour or more depending on your preferred meal. However, you might want to re-think using your money to purchase from the menu of the renowned fast food chains in your country, due to the fact that you might not exactly be getting what you bargained for.

Fast Food is Bad for you

Here are some shocking ingredients added to the mouth-watering meal you see sitting before you awaiting to be devoured and leave you feeling satisfied temporarily. Word to the wise, you might want to take a gander at homemade meals after this.

  • Dimethypolysiloxane (a.k.a. Silly putty plastic)

Used in the manufacturing of cosmetics and Silly putty, is also what is used in the French fries we eat as a side order of our fast food meal. This ingredient prevents deep fryer oil from foaming and sure enough, most items which require this method of cooking contains the remains of this ingredient. However, the World Health Organization finds no adverse effects to using dimethypolysiloxane, it is still disheartening to know a component of our cosmetics is being used to fry our meals.

  • Teritiary butylhydroquinone (Petroleum-derived preservatives)

According to the FDA, the use of the chemical should not pass 0.02 % of the food’s fat or oil content, as one gram caused nausea, delirium and vomiting and up to five grams can be fatal. This chemical is used in varnish, resins, and skincare products and has, for many years, found a home in processed fast food.

  • Carminic Acid (Beetle Juice)

Natural food dyes are on the rise in our meals nowadays and fast food establishments are utilizing carminic acid, derived from cochineal insects. Covertly known as Carmine, Natural Red 4, E120, Crimson Lake or C.I.75470, it is an additive in gelatins, sauces, desserts, jams, meat, dairy products, among a wide range of other everyday products.

  • Confectioner’s glaze (Insect secretion)

Another ‘beetle juice’ from the Lac Beetle who secretes resin, used in varnish and wood primer,  is the shiny coating on candy, tablets and waxed fruits, not to mention some chocolates. It is covertly known as Confectioner’s glaze, shellac, lac-resin or natural glaze. Natural right, well it is coming directly from insect secretion, so I guess it is deemed ‘natural’.

  • L-cysteine (Duck feathers and human hair)

CNN issued a report stating that most human-derived L-cysteine originates from Chinese women who support their families by selling their hair to small chemical-processing plants. Not to mention research editor for the Vegetarian Resource Group, Jeanne Yacoubou, stated that 80% of the ingredient is now consequential of feathers than human hair. She went on to say that fast food franchises like McDonald’s admitted to using L-cysteine in their pies and rolls and other baked products to increase pliability.

  • Ammonium Sulphate (Soil fertilizer)

A fertilizer for alkaline soils, it is mainly a component of herbicides, insecticides and fungicides, but it is also used as yeast food for bread in fast food bakery products. Tell me, who would want soil fertilizer in their croissants?

  • Silicon Dioxide (Sand)

It is used by fast food manufacturers as an anti-caking agent to prevent clumping in beef and a component of chili. It is commonly also used as a insecticide, as well as manufacturing of glass, cement and ceramics.

 sources: http://www.mnn.com/food/healthy-eating/stories/8-creepy-mystery-ingredients-in-fast-food
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