One 30 Fitness Blog

What is the Importance of Strength Training?

Wed, 20 Jul 2011 19:24:00 GMT

The Importance of Strength Training

Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns—including heart disease or arthritis—often benefit the most from an exercise program that includes strength training. There are numerous benefits to having a regular training program, particularly as we age. Strength training can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, such as:

arthritis - Tufts University conducted a study with older men and women that had moderate to sever knew osteoarthritis. After a 16 week program, their pain decreased by 43%, muscle strength increased along with general physical performance. In fact, exercise was just as potent, if not more potent than the medications they had been given! Similar effects have been seem with rheumatoid arthritis.
diabetes - One in 10 adults suffer from Type 2 diabetes. The Center of Disease control is estimating that by 2050, that number will increase and be closer to one in three or five people! For the past forty years, diabetes has steadily climbed! In addition to being at a great risk for heart and renal disease, diabetes is the leading cause of blindness in adults. Studies have shone that adding strength training has a profound impact on helping people manage their diabetes. A recent study using men and women that lasted 16 weeks showed dramatic improvements in glucose control that was comparable to taking diabetes medicine. The results also concluded that the participants were stronger, gained muscle, lost body fat, were less depressed and had more self-confidence. Strength training helps you to control your diabetes because muscle is the body's largest reservoir of tissue and required glucose uptake from your blood. It also increased the body's insulin sensitivity.
osteoporosis - Post Menopausal women can lose 1-2% of their bone mass annually. Men also lose bone mass and account for 20% of the 2 million people with osteoporosis. Your bones continually monitor the mechanical stress you put on them. Bone mass is a use-it-or-lose-it kind of thing, just like muscle. When muscle pulls on bone, the bone responds by growing. Strength training increases bone density and reduces the risk of fractures.
obesity - strength training is crucial to weight management. Individuals that have more muscle mass have a higher metabolic rate. Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is extremely helpful for weight loss and long-term weight control. Strength training is better than cardio at whittling intra-abdominal fat with is often associated with diseases like diabetes and cancer. Plus, your muscle will still keep chomping away at calories even when you are not working out!
depression - people feel better due to a helpful chemical change in the brain. Plus, when you feel stronger, self-confidence and self-esteem approve and have an impact on your overall quality of life.

Be sure to fuel your workouts properly. Too many people tried to cut back on calories and eliminate much needed protein. This is counter-productive because you will lose muscle along with the fat you are trying to lose. It is important to follow a low-glycemic index lifestyle plan that includes sufficient amounts of protein for your size and build.

Can you spare 30 minutes of your day? Can you spare not too? Only you can change you ... and for just 30 minutes per workout per week will give you back your body and health. Call us at (281) 419-3900 or email us today to experience the finest in one on one personal training and see how pleasant and effective it can be.

Importance of Vitamins During a Workout ( 6 of 6 )

Mon, 16 May 2011 16:58:00 GMT

Importance of Vitamins During a Workout

Vitamins are important to our bodies, especially when we work out. They act as co-factors for producing energy, burning fat and digesting nutrients. Be sure to pick a multivitamin or whole foods to maintain optimal levels of energy.

The easiest way to ensure that your body is getting all of the essential nutrients it needs is by taking a multivitamin supplement everyday. This is especially true if you working out on a regular basis because it is important that your body receives the nutrients required to be beneficial.

Why? Simply because exercising, although very beneficial to our bodies, can also be taxing. For this reason, we need to be eating a well balanced diet and developing healthy habits were possible. Yet, time constraints does not always make this possible. This is where multivitamins become important tools to offset the times we do not eat healthy.

One 30 minute workout per week. That is it. It works. Call us at (281) 419-3900 or email us today to experience effective personal training.

Importance of Vitamin A During a Workout ( 5 of 6 )

Fri, 06 May 2011 21:57:00 GMT

Importance of Vitamin A During a Workout

This vitamin can be round in yellow and green vegetables, sweet potatoes, carrots, spinach, apricots and egg yokes. Our bodies use Vitamin A to strengthen our tissues and membranes.

Vitamin A promotes healthy surface linings of the eyes and the respiratory, urinary, and intestinal tracts [8]. When those linings break down, it becomes easier for bacteria to enter the body and cause infection. Vitamin A also helps the skin and mucous membranes function as a barrier to bacteria and viruses.

Vitamin A found in foods that come from animals is called preformed vitamin A. It is absorbed in the form of retinol, one of the most usable (active) forms of vitamin A. Sources include liver, whole milk, and some fortified food products. Retinol can be made into retinal and retinoic acid (other active forms of vitamin A) in the body.

One 30 minute workout per week. That is it. It works. Call us at (281) 419-3900 or email us today to experience effective personal training.

Importance of Vitamin B During a Workout ( 4 of 6 )

Mon, 20 Jun 2011 21:12:00 GMT

Importance of Vitamin B During a Workout

You can find this vitamin in bananas, beans, turkey and tuna. Vitamin B is a group of water-soluble vitamins which means they are not stored in the body and need to be replenished every day. Our body uses Vitamin B to metabolize proteins, fats and carbohydrates which give you the energy you need to work out!

The B vitamins work together to boost metabolism, enhance the immune system and nervous system, keep the skin and muscles healthy, encourage cell growth and division, and other benefits to your body. Brewer's yeast is one of the best sources of the B vitamins.

One 30 minute workout per week. That is it. It works. Call us at (281) 419-3900 or email us today to experience effective personal training.

Importance of Vitamin C During a Workout ( 3 of 6 )

Tue, 03 May 2011 20:09:00 GMT

Importance of Vitamin C During a Workout

The best source of Vitamin C is orange juice, broccoli, and brussel sprouts. Our body does not product Vitamin C so it is important to add some into your diet daily since it strengthens our blood vessels, tendons, ligaments and bones.

Vitamin C is an antioxidant. Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Vitamin C is important for your skin, bones, and connective tissue. It promotes healing and helps the body absorb iron.

Vitamin C comes from fruits and vegetables. Good sources include citrus, red and green peppers, tomatoes, broccoli, and greens. Some juices and cereals have added vitamin C.

Some people may need extra vitamin C:

Pregnant/breastfeeding women
Smokers
People recovering from surgery
Burn victims

One 30 minute workout per week. That is it. It works. Call us at (281) 419-3900 or email us today to experience effective personal training.

Importance of Vitamin D During a Workout ( 2 of 6 )

Tue, 03 May 2011 20:03:00 GMT

Importance of Vitamin D During a Workout

Your diet needs to include fish oils, cheese, eggs yolks or milk to get the Vitamin D it needs to support bone health. Strong bones help you avoid injury from working out. Most people can get Vitamin D by being outside in the sun for just 15 minutes each day but some people have a deficiency. Your doctor can do a simple blood test to see if you are at risk for a deficiency.

Vitamin D deficiency can lead to osteoporosis in adults or rickets in children.

Too much vitamin D can make the intestines absorb too much calcium. This may cause high levels of calcium in the blood. High blood calcium can lead to calcium deposits in soft tissues such as the heart and lungs. This can reduce their ability to function.

Kidney stones, vomiting, and muscle weakness may also occur if you have too much vitamin D.

One 30 minute workout per week. That is it. It works. Call us at (281) 419-3900 or email us today to experience effective personal training.

Importance of Vitamins during a Workout ( 1 of 6 )

Tue, 03 May 2011 19:50:00 GMT

Importance of Vitamin E During a Workout

Be sure to eat almonds, sunflower seeds, peanut butter, broccoli, spinach, mango or kiwi to get this vitamin into your diet. Vitamin E is an antioxidant that protects your body tissue from damage.

Some people use vitamin E for treating and preventing diseases of the heart and blood vessels including hardening of the arteries, heart attack, chest pain, leg pain due to blocked arteries, and high blood pressure.

Vitamin E is also used for treating diabetes and its complications. It is used for preventing cancer, particularly lung and oral cancer in smokers; colorectal cancer and polyps; and gastric, prostate, and pancreatic cancer.

One 30 minute workout per week. That is it. It works. Call us at (281) 419-3900 or email us today to experience effective personal training.

Heart Disease #1 Cause of Death in the USA. Are You At Risk? (part 3 of 3)

Thu, 10 Mar 2011 16:20:00 GMT

Testimonial from Amy H. -- The Woodlands

I went to One 30 Fitness with great skepticism. I had been working out 5 times a week for more than a year (4 times a week running on the treadmill and once a week with a personal trainer) so I felt like I was in pretty good shape. But I was so tired of having to get up before dawn every day to work out and I had reached a plateau with my weight that I couldn't get past. "How could one workout a week be enough?", I thought.

But I gave it a shot, because I had a big high school reunion coming up that I wanted to look my best for and I thought it was worth a try. Right away I loved it - it increased my metabolism substantially and I had my TIME back!

After just 7 weeks I had lost 8 pounds and when I saw my old personal trainer she noticed the difference right away. I got back to my high school weight - something I never thought would happen after having twins! I've never felt stronger nor have my muscles ever been this toned before!

Heart Disease #1 Cause of Death in the USA. Are You At Risk? (part 2 of 3)

Thu, 10 Mar 2011 16:16:00 GMT

People often think that heart attacks come on suddenly but most start slowly with mild pain or discomfort. The signs of heart attack include:

Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness, or pain.
Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach.
Shortness of breath. May occur with or without chest discomfort.
Other signs. These may include breaking out in a cold sweat, nausea, or lightheadedness.

Following are recommendations for eating heart healthy:

Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
Select fat-free, 1% fat, and low-fat dairy products.
Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
Cut back on foods high in dietary cholesterol. Aim to eat less than 300 mg of cholesterol each day.
Cut back on beverages and foods with added sugars.
Select and purchase foods lower in salt/sodium.
If you drink alcohol, drink in moderation. That means no more than one drink per day if you're a woman and two drinks per day if you're a man.
Keep an eye on your portion sizes.

One of the most important steps to being heart healthy is physical activity! Aren't you glad you had your 30 minute workout this week?

Heart Disease #1 Cause of Death in the USA. Are You At Risk? (part 1 of 3)

Thu, 10 Mar 2011 15:00:00 GMT

Heart Disease #1 Cause of Death in the USA. Are You At Risk?

Heart Disease is the number one cause of death in the United States. according to the center for disease control, every 25 seconds, an American has a coronary event and about every one minute will die from one. The good news is that coronary heart disease can be reduced by taking preventative measures. If you know the signs and symptoms of heart attacks, a more positive outcome is possible.

Risk factors associated with heart disease include high cholesterol, high blood pressure, obesity, diabetes, tobacco use, unhealthy diet and physical activity. A recent report by The Institute of medicine shows even brief exposure to second hand smoke can trigger a heart attack. You can visit the American Heart Association's website at www.heart.org to find out more information.

One of the best ways to fight heart disease is to have a healthy diet and lifestyle.

Are You At Risk Of Getting Diabetes? (part 3 of 3)

Fri, 11 Feb 2011 15:34:00 GMT

A Testimonial of Jim Hippard's Successful Journey back to Health

I am 58 years old. A year ago I weighed 340 lbs., was on medication for type II diabetes, medication for high cholesterol, medication for high blood pressure, felt like I needed a nap all the time, generally felt bad and was kind-of-a jerk around my family too much of the time. Then, to top it all off, my Ophthalmologist took a picture of the back of my eyes and told me I was going to go blind in about 10 years if I didn’t make some changes in my life.

The truth is that I already knew I was on a down hill slide. I had tried dieting and exercise on several occasions in the past. I always followed the standard low fat - rubber chicken and dry broccoli - type diet and what I now call the chronic cardio exercise protocol (better known as “aerobics”) all with good but temporary success. I was never happy or comfortable with these protocols and the fat problems always came back, usually with a vengeance. At some point in about 2001 I pretty much gave up and slowly but surely achieved the new horizons of un-health described above.

After the eye doctor gave me the blindness prognosis I started trying to find some new answers to my old problems. My newly found solutions still involved diet and exercise, but in very different ways than the doctors, the nutritionists, the government and the fitness industry have historically described to us.

I could write a book about my success, but let me cut to the chase: I now weigh 285 lbs. and dropping; I no longer take any medication; my blood values are good; I have lost 8 inches in my waist; I have terrific energy; I interact with my family in a more positive way and I feel great. I have lost fat at a rate of about 5 lbs. per month.

Click here to read Jim Hippard's full testimonial.

One 30 minute workout per week. That is it. It works. Call us at (281) 419-3900 or email us today to experience effective personal training.

Are You At Risk Of Getting Diabetes? (part 2 of 3)

Fri, 11 Feb 2011 15:26:00 GMT

Here are 3 important steps to take to control of diabetes:

Talk to your health care provider about how to manage your blood glucose (A1C), blood pressure, and cholesterol. Learning more about risk factors, diet, and weight management can make a huge difference.
Reach or stay at a healthy weight. One Thirty Fitness or other fitness experts can help you create a manageable fitness plan to match your lifestyle.
Make sure you're physically active. CDC suggests that you plan for 2 hours and 30 minutes each week of moderate physical activity, such as walking quickly or gardening, or 1 hour and 15 minutes each week of vigorous physical activity, such as jogging or jumping rope. Also, it's very important to add muscle strengthening activities each week. Physical activity can help you control your weight, blood glucose, and blood pressure, as well as raise your "good" cholesterol and lower your "bad" cholesterol.

The biggest risk factor is obesity. People with a body mass index of 25-29.9 are considered overweight, and people with a BMI of 30 or above are classified as obese.

Check your BMI here: Age 45 or older Developed diabetes while pregnant (gestational diabetes) Have a parent, brother or sister with type 2 diabetes Are physically inactive Belong to certain racial or ethnic groups. African Americans, Hispanic/Latino, American Indians, and some Asian Americans and Pacific Islanders are at high risk for type 2 diabetes.

Can you spare 30 minutes of your day to lower you BMI? Only you can change you ... call us at (281) 419-3900 or email us today to experience the finest in one on one personal training and see how pleasant and effective it can be.

Are You At Risk Of Getting Diabetes? (part 1 of 3)

Fri, 11 Feb 2011 14:58:00 GMT

After taking a visit home during Christmas, I learned that my mother-in-law is facing type 2 diabetes. I was shocked to say the least. She expressed her frustration with her doctor, the fact that she has to completely change her lifestyle, and that she is just plain scared about the whole thing. She's never really had a 'healthy lifestyle' but she wasn't overweight either so she couldn't understand how she got this way. Sound familiar?

You or someone you know may be facing this deadly disease. In fact, according to the Centers for Disease Control and Prevention (CDC), "America is facing an epidemic of diabetes; about 1 in 10 American adults now have diabetes." In the next four decades, the number of U.S. adults with diabetes is estimated to double or triple, according to CDC scientists. That equates to nearly 25% of the American population that could get the disease and that doesn't include the startling statistics regarding childhood diabetes.

We have got to do something to take control of our health and those of our loved ones. The good news is that type 2 diabetes can be prevented and/or managed. If you already have diabetes, managing the disease can lower your risk of complications such as kidney failure, heart disease and stroke, blindness, and amputations of legs and feet. As Benjamin Franklin said, "An ounce of prevention is worth a pound of cure."

Of course one 30 minute workout per week can put you back on track. Call us at (281) 419-3900 or email us today to experience effective personal training.

Are you staying hydrated during strength training?

Wed, 20 Jul 2011 19:22:00 GMT

Don't forget to stay hydrated during strength training!

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. Most doctors recommend drinking eight - 8 oz. glasses per day. A good way to see if you have enough water intake is to look at the color of your urine. You want it to resemble lemonade. If it looks like apple juice, you did not drink enough! Water is very important to any strength training program since it carries oxygen and nutrients to the cells. It is also vital to the recover process!

Imagine.....all these benefits with just one 30 minute workout per week. There is nothing else that you can do in only thirty minutes per week that will be more beneficial to your body! Call us at (281) 419-3900 or email us today to experience the finest in one on one personal training and see how pleasant and effective it can be.

Weight Lifting is for EVERYONE

Tue, 03 Aug 2010 18:57:00 GMT

WHO : when I say everybody, I mean just that, EVERY BODY! Not only do athletes need to be strong, but each of us is responsible to keep our own musculoskeletal frame in check. If we allow our muscles to become dormant, atrophied, or inactive they do just that…and forget how to contract. This is a fact; if your muscles are not used they forget how to do what we ask them to do. SO everybody needs exercise. Simply put: use it or lose it!

WHAT : Workout! Use your muscles to move your body…lift weights to be strong. But, be careful, people often try to do too much too quickly or, incorrectly so use caution when starting an exercise program.

WHEN : Weekly at least, science has proven that too often is overtraining and contraindicated to safe effective progress and, the sooner the better. When it comes to the aging process the younger we are the easier and faster it will be to experience long lasting results.

WHERE : When it comes to your health and safety … guidance in ideal. Thus, a gym or private facility is ideal as certified and experienced personnel are provided.

WHY : Strength training is THE most effective way to make a body strong. It will improve muscle tone, and posture, help decrease back-pain and increase your metabolic rate and strengthen your immune system. Not to mention add an endless supply of self image and self esteem.