Gym in Southern IL Uncategorized

June 19th, 2012, 10:06:47 Administrator

 Member of the Month – May 2012 “I have lost over 60 lbs in the past year through jogging and weight training at Fitness Forum.  I like the variety of the equipment options they have to offer, from free weights to the machines.  Rebecca is always willing to help me by demonstrating exercises I can use to target specific areas and to show me the correct form to use when performing the exercises.” Mary Nash-Swink

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June 1st, 2012, 09:06:37 Administrator

I’m not naming any names, but I have a family member who rarely eats carbs. The reasoning? In their words, not mine, “they make you fat.” (And chances are, thanks to the Atkins craze, you too know at least one of these no-carb eaters.) It makes no difference to me that this person avoids carbs, but what does bother me is the misinformation “carbohydrates make you fat.” (Find 5 more nutrition myths busted here.) They don’t. Sure, if eaten in unnecessarily large quantities they could contribute to weight gain, but, then again, so could too much of any food. In fact, carbohydrates are a healthy addition to your diet. Here are 6 reasons to keep carbs in your diet. 1. Carbs can help boost your mood. Researchers suspect that carbs promote the production of serotonin, a feel-good brain chemical. In a study from the Archives of Internal Medicine, people who followed a very low carbohydrate diet for a year—which allowed only 20 to 40 grams of carbs daily, about the amount in just 1⁄2 cup of rice plus one piece of bread—experienced more depression, anxiety and anger than those assigned to a low-fat, high-carb diet that focused on low-fat dairy, […]

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June 1st, 2012, 09:06:14 Administrator

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids. By Mayo Clinic staff How much water should you drink each day? It’s a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live. Although no single formula fits everyone, knowing more about your body’s need for fluids will help you estimate how much water to drink each day. Health benefits of water Functions of water in the body Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. How much water do you need? Every day you lose […]

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May 22nd, 2012, 09:05:50 Administrator

How much water or sports drink is needed for proper hydration during exercise By Elizabeth Quinn, About.com Guide Staying hydrated is essential for everyone, but athletes have an even greater need to maintain proper hydration. Water is the most important nutrient for life and has many important functions including regulating temperature, lubricating joints and transporting nutrients and waste throughout the body. Hydration During Exercise Staying hydrated is particularly important during exercise. Adequate fluid intake is essential to comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids. Dehydration Decreases Performance Studies have found that athletes who lose as little as two percent of their body weight through sweating has a drop in blood volume which causes the heart to work harder to circulate blood. A drop in blood volume may also lead to muscle cramps, dizziness, fatigue and heat illnessincluding: Heat Exhaustion Heat Stroke Common Causes of Dehydration In Athletes Inadequate fluid intake Excessive sweating Failure to replace fluid losses during and after exercise Exercising in dry, hot weather Drinking only when thirsty Hydration Needs for Athletes Because there is wide variability in sweat rates, losses and […]

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May 22nd, 2012, 09:05:10 Administrator

From American Council on Exercise Are you finding yourself just going through the motions in your workouts? Are you worried that you aren’t getting the fitness and health benefits you should from the time you spend exercising? Many of us find a workout we enjoy or that is convenient, but after a couple of months we see fewer results because we are using the same muscle groups and not challenging ourselves. Changing things up can bring amazing results. ACE, America’s Authority on Fitness, shares the following top ten 10 ways to improve your workout. 1. Change the Mode or Intensity of Your Taining Do you do the same workout every time? Does it seem you aren’t progressing? If you change the kind of exercises you do and vary the intensity, you can avoid conditioning plateaus. Your body will be challenged to adapt to new movements and new intensity requirements. Have fun and be creative. More: Walking Workouts 2. Hire a Personal Trainer A certified personal trainer will design and coach you through routines that address your workout needs. A trainer will keep you progressing rather than getting stuck in a rut, and will often introduce new kinds of exercises to […]

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May 22nd, 2012, 09:05:44 Administrator

Dumbbell exercises form an integral part of most strength training programs. They can be used to develop the various different elements of strength such as maximal strength, hypertrophy or muscle mass, explosive power and strength endurance. Why Free Weights? Free weights such as dumbbells activate smaller stabilizing muscle groups to control the exercise. Resistance machines on the other hand, tend to work muscle groups in very strict planes of movement. The downside of this very strict movement is that while some muscle groups will become significantly stronger, other, smaller muscles are neglected. The other advantage dumbbell exercises have over machines is that they fit around your body so the movement can be performed correctly. Although resistance machines can be adjusted, such as the seat height for example, the movement pattern is still largely governed by how the machine is built. Athletes typically favor dumbbell exercises over machines as they can replicate sport-specific movements more accurately. They also know that they will develop a more balanced physique and structure if most of their routine employs free weight exercises. Exercises By Muscle Group The dumbbell exercises below have been divided into the major muscle groups of the body. There are literally an […]

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May 21st, 2012, 09:05:45 Administrator

Although there are many benefits of cardio for fat loss, this article covers various weight training programs to lose fat. Use these 5 routines to fire up your fat loss! by Brigitte Brodski Jun 26, 2008 Weight Workouts To Lose Fat You live a fit lifestyle year-round but sometimes we realize the occasional junk food begins to show its effects. Being the educated fitness diva, you know it’s time to start dieting and cater your workout to achieve your goal. But for some reason when we women decide it’s time to lose fat, the first thing we tend to do is jump onto cardio, and weight training is not prioritized. Whether it’s because the calorie burning advantages aren’t recognized, we think weight training is to build muscle and not burn fat, we think we can’t focus on lifting and losing fat at the same time, we don’t know how to do an efficient weight training program, or whatever the reason. Somehow we tend to put the weights back on the rack when we want to focus on losing fat.   Weight training burns fat. Although there are many benefits of cardio for fat loss, this article covers the advantages of […]

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May 21st, 2012, 08:05:07 Administrator

With a large percentage of Americans overweight, it’s clear that many of us are not following the most recent exercise guidelines prescribing up to an hour of exercise each day. In fact, there was no doubt a collective groan when people realized they would now have to find an hour each day to do something they can’t seem to find 5 minutes for. How important are these guidelines and what can you do to make them fit into your life? The Simple Facts About Cardio Before we talk about how much cardio you should do, you should at least know why it’s so important. Cardiovascular exercise simply means that you’re involved in an activity that raises your heart rate to a level where you’re working, but can still talk (aka, in your Target Heart Rate Zone). Here’s why cardio is so important: It’s one way to burn calories and help you lose weight It makes your heart strong so that it doesn’t have to work as hard to pump blood It increases your lung capacity It helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes It makes you feel good It helps you sleep better It […]

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April 26th, 2012, 02:04:27 Administrator

Why you need to stretch Flexibility is important because having flexible muscles allows your joints to move through a full range of motion. You need a certain amount of flexibility to move smoothly, avoid muscle tension and to keep your body protected from injury. Stretching is one way to keep the body flexible, especially the muscles that are tight as a result of bad posture. Although stretching is typically the most overlooked part of an exercise routine, it’s an important one and, for many of us, the best part of the workout. Why Should You Stretch? You’ll improve your performance and reduce your risk of injury You’ll reduce muscle soreness and improve your posture You’ll help reduce lower back pain You’ll increase blood and nutrients to the tissues You’ll improve your coordination You’ll enjoy exercise more and help reduce stress How to Stretch Your best bet is to stretch after your workout when your muscles are warm and you’re ready for a cool down. You don’t have to stretch before your workout but, if you do, make sure you do it after the warm up. Stretching cold muscles can cause injury. When doing static stretches, don’t bounce. Hold a comfortable position […]

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April 26th, 2012, 02:04:26 Administrator

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Water crazy?

waterStaying hydrated is essential for everyone, but athletes have an even greater need to maintain proper hydration.

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joinGet Started with Weight Training you will learn both an upper body workout, and a lower body workout. free w/gym membership.