Piloxing - What is it?

We have Zumba, Barre or ballet fitness, and now Piloxing. So what exactly is it? According to the official Piloxing website, it states that, "PILOXING® cardio fusion incorporates cutting edge research and fitness techniques to burn maximum calories, build lean muscles, and increase stamina." It combines the principles of boxing, Pilates, and dance all into one class. These fusion classes, which means that the class is a combination of two or more different fitness classes into one, are starting to pop up all over the place. And let me tell you, from my own experience, this is one intense, fun class. The class is structured to cycle through each of the three components (boxing, Pilates, and dance) throughout the entirety of the class. So, you start with boxing, move onto Pilates, and then dance. Each section or "block" lasts for about the length of one song. This cycle continues for an hour-long class. Through this format, in my opinion, you never grow bored. Also, men don't be afraid to try this class. Piloxing provides a great cardio workout along with core and sculpting all in one. 

One question that I always like to ask before recommending a new exercise class to someone is, 'Is this class for everyone?'  Like with any exercise class, there are ways to modify the moves for any fitness level. A good instructor will provide the participants with ways to increase and decrease the intensity of any move. This provides everyone with the chance to participate and not feel left out. But since Piloxing is a higher intensity class, it is important to know your own fitness level coming in. It's also important to talk with your physician or get medical clearance before starting a new exercise program. This ensures that you are less likely to become injured during participation in an exercise program, though that is not always guaranteed. Also, if you do become injured at any point during a workout or exercise class, it's important to take the proper amount of time to allow your body to heal. It is important to push yourself, but know your body's own limits. 

So check out the Piloxing website and see it for yourself. Piloxing is a new group exercise class that is quickly growing and creating quite a buzz. Go out and try something new! 

Exercise is Medicine!

Websites used:

• http://piloxing.com
• http://www.examiner.com/article/piloxing-where-pilates-meets-boxing

Keep on crunching?

We all want that killer "six-pack", but have no clear understanding of how to achieve them. No matter how many crunches you do, your stomach doesn't seem to be getting any flatter. So why is everyone so insistent that doing hundreds of crunches a day will eventually give you flat, sexy abs? According to the Livestrong website, crunches are an exercise that targets the rectus abdominis muscle and obliques. The purpose of this exercise is to increase muscular endurance of the abdominal muscles and also to strengthen the abdominal muscles. But that's all. Crunches and sit-ups will not get rid of fat in the midsection area. This is where people are being led astray. With a combination of cardiorespiratory fitness (or cardio in lay terms) and abdominal strength/endurance exercises, you will have a better chance at reaching the end goal of a "six pack." 

According to ACSM guidelines for cardiorespiratory fitness, it is recommended that a person should perform dynamic, rhythmic movement three to five times per week for 20 to 60 minutes at a moderate to vigorous intensity. There is no such thing as spot reduction, so it is important to have a well-rounded exercise program. Also, for muscular endurance, ACSM recommends that a person train two to three days per week using eight to ten major muscle groups. The guidelines recommend one to three sets of eight to ten repetitions. Another important factor is to continually challenge your muscles so that they do not become used to a certain exercise. This variability will allow you to continue to see advances and gains in your muscular fitness. 

So are all the crunches worth it? Yes and no. Yes, if you pair it with a change in diet and cardio exercise, but not if you are only performing crunches day in and day out with no other changes. For those that do have that "six pack", they did not just wake up one morning with no fat at their midsection. It takes hard work and dedication to fitness and overall well-being. So stop killing yourself doing those boring, basic crunches and spice up your workout. Try out a new cardio workout along with your abdominal exercises. Below I added a website that I found that lists 45 abdominal exercises that may be something new for you to add to your daily workout:

http://greatist.com/fitness/45-greatist-ab-exercises

Hopefully you enjoyed this latest addition to my blog. Please let me know if there is anything you want to know about so I can write about it in my next entry. I am always looking for new trends to write about, so let me know. And remember, if you read about something you like, go out and research some more about it. I want to open people's eyes to different ideas, but there is even more information out there that I don't even know about. 

Websites used:

• http://www.glencoe.com/sites/common_assets/health_fitness/gln_health_fitness_zone/pdf/heart_rate_monitor_activities/muscular_strength_and_endurance/muscular_strength_endurance_activity_2.pdf
• http://www.livestrong.com/article/510261-if-i-do-crunches-everyday-will-i-slim-my-tummy/

CrossFit? Is it for everyone?

First and foremost, with any type of exercise, the first two things you should be asking yourself, "Is it safe, and is it effective?" If you can't say yes to both, then you probably should shy away from it, or at least do a little more investigating to find a safer and/or more effective workout. That kind of leads us to the latest growing fad of... CrossFit! As I looked at their site, I immediately saw their tag line of "Forging Elite Fitness." When I think of an elite athlete, I instantly think of people who are at their optimal fitness level, eating right, performing well-rounded exercises, and pretty much being the picture of health and wellness. CrossFit itself has been around for decades, but has just recently come to the forefront of the fitness world. 

So why? Why hasn't everyone been doing it? With these questions, I decided to look around on the Internet and found an article on ACE (American Council on Exercise) website which talked about research that was testing the effectiveness of CrossFit workouts. They tested 16 moderately to very fit men and women between the ages of 20-47 and had them perform WOD (Workout of the day) Donkey Kong and Fran. The goal of any CrossFit WOD is to complete the assigned sets and reps in the least amount of time. Through this research study, they found, "...CrossFit is effective in terms of helping individuals improve their aerobic fitness while also burning a good number of calories in the process..." This is very promising in terms of finding an effective workout. I could not find articles stating that CrossFit WODs did not produce positive results. 

Some of the issues start to arise when the average sedentary man or woman decides to sign up for CrossFit without any proper technique or training. The proper way to perform a CrossFit workout is to complete it as fast as you can. When this happens, even the most seasoned athlete can start to compromise form for speed. If inactive or sedentary people immediately attempt these workouts, many times they are trying certain exercises that should be shadowed by a professional trainer. They are setting themselves up for injury and setbacks. It's easy then to become frustrated with lack of results, and many times this causes those who are inactive to quit and stop exercising. As exercise professionals, we never want to see people become frustrated with exercise. With any exercise program, it's important to find one that works best for you and will allow you to be safe while working to the best of your ability. 

So what do I think about CrossFit? My stance on the CrossFit issue is to be mindful of form and technique. CrossFit is not for everyone, and it is important to identify whether or not you are ready to try high intensity training. If you are inexperienced when it comes to strength and resistance training, take the time to have a trainer teach you proper technique so that you can reduce your chances of injury. No exercise is worth hurting yourself over, so be extremely careful when attempting certain exercises that you are uneducated or inexperienced at. Try new things, but make sure you understand the correct way to perform any exercise. Be an advocate of good technique and form so others can see the proper way. And as always, do the research when you find out about a new workout or exercise program before you try it. Make sure you know whether or not it is the right intensity or fitness level for you. Your safety and health comes before anything. 

Websites used:
http://www.acefitness.org/acefit/expert-insight-article/47/3592/crossfit-new-research-puts-popular-workout-to/
http://www.webmd.com/fitness-exercise/features/crossfit-review
http://www.crossfit.com

It Works? Really?

Alright, so the newest thing on the market are these body wraps. Woman are having body wrap parties, and the before/after pictures are all over social media sites. But many people question, do they really work? Well, as I was looking around for more information, I first stopped on the It Works! website to see what they claim the product will do. It states that, "The It Works! Wrap is a revolutionary body-contouring product designed to tighten, tone and firm any area it’s applied to. It’s a piece of non-woven cloth infused with a unique and powerful botanical formula that refreshes and renews the skin and may also help reduce the appearance of cellulite and stretch marks." 

My immediate reaction was, 'Wow, that's pretty neat.' But what this leads people to believe is that this wrap will help you lose weight and look skinner. In an article by ABC News, Dr. Victor Herbert, a doctor at Mt. Sinai Veterans Research Center, says that any weight loss that results from getting a body wrap is temporary, because it is water loss. The dangers associated with this wrap become more clear. By using the body wrap, Dr. Herbert says, "...you can throw somebody into what we call hypovolemic shock. That's low blood volume shock by dehydrating you."

So how do people make money selling these body wraps? On the It Works! website, it states that, "If you wrap and experience tighter and toner skin, it’s similar to the results you would experience from exercise — meaning, if you continue to maintain a healthy lifestyle and continue working out, your results will last indefinitely. Otherwise, you can expect results to last for anywhere from 2-6 months, though results are not guaranteed and will vary by individual." And right there is the truth. If you choose to live a healthy lifestyle by exercising regularly and eating right, you can see lasting results. Otherwise, you might as well spend around $25 per wrap every other month and only see temporary results, not lasting, healthy results. Dr. Herbert says, "any weight loss is temporary...Those who get body wraps take a risk. The only way to lose inches, he says, is through diet and exercise."

With so many people looking for that quick way to lose weight, many times we are more likely to lose money than weight. It may seem impossible, but diet and exercise are guaranteed to help you stay healthy. Hopefully this information gave you a little more insight into the world of body wraps. Do more research on your own to see what people are saying. The best way to make any decision is to have factual evidence and research behind it. 

Websites used:
http://itwraps.com
http://abcnews.go.com/GMA/story?id=126814

Welcome!

Before I start adding posts to this blog, I wanted to give a little background information about myself. My name is Kaitlyn Graf, and I am currently a junior at Slippery Rock University pursuing a degree in Exercise Science. I plan to continue into the field of Health and Wellness Promotion and hopefully work in the field of corporate wellness. I currently hold certification through AFAA (Aerobics and Fitness Association of America) for Group Fitness Instruction. Also, I'm certified to perform CPR/AED. Fitness and exercise has always been such an important part of my life. I believe that through conscious effort of watching diet and performing daily exercise, that we can live very healthy lives. I believe in the idea of Exercise is Medicine. We are too quick to ask for a pill or any easy fix, but we've already been given something that is cheap and effective. By participating in exercise, we already have the cure to many of life's ailments. 

So take a journey with me into the world of health and fitness. I will provide you with new trends in the fitness industry and help back them with credible information about what works and what doesn't. Take the challenge of pushing yourself to work harder and live longer. You are your own solution, so begin today.