16 November 2010 0 Comments

Easy Ways To Prevent Heart Disease with Exercise At Your Health Clubs

Exercising at your health clubs or gyms in West Chester isn’t always easy, but it is one of the only controllable factors that can help prevent heart disease, the leading cause of death not only in the U.S., but worldwide. In fact, of six major controllable risk factors for heart disease, five can be managed in whole or in part by increasing exercise and physical activity (the sixth risk factor is smoking or tobacco use). The remaining three major risk factors are age, heredity, and sex, and exercise at your health clubs in West Chester is the best way to diminish the impact of these, too.

lady with apple prevents heart disease

According to the American Heart Association, 1.2 million people in America will have a heart attack this year. About a third of these people will die (452,000). Cumulative data is even more alarming—an estimated 7.9 million Americans over 20 now living have had a heart attack, and 8.9 million have experienced chest pain as the result of diminished blood supply to the heart (angina pectoris).

The Best Things You Can Do To Prevent Heart Disease

To prevent heart disease, or to improve heart condition if you already have heart disease, there are just a few things you can do. You can quit smoking and using tobacco (if you do), you can eat better and improve nutrition, and you can exercise at your health clubs in West Chester. Being physically inactive is one of the most readily recognized risk factors for heart disease, but fortunately this is a totally controllable risk factor that can be reversed at any age and fitness level.

How Does Exercise Prevent Heart Disease?

Exercise at your health clubs in West Chester prevents heart disease in several ways.

First, the heart is a muscle, and all muscles are made stronger and able to function better by repeated use—in this case, exercise. Exercise improves circulation and decreases blood pressure, thereby further eliminating factors that impact heart health.

In addition, exercise at your health clubs in West Chester helps improve blood profiles. It balances out hormones, improves metabolism, and brings blood lipids (fats) under control. Exercise reduces levels of triglycerides in the blood (which have been linked to arterial disease) and increases HDL levels (HDL’s being the good fats that improve heart health and that are seen at low levels in inactive adults).

Who Can Exercise For Heart Health And How?

Regular aerobic exercise at manageable levels is what majorly improves heart health, although strength training also factors into the equation and proves beneficial as well. Both of these are exercises that anyone can be involved in, even with a previous history of heart disease.

The key to exercising safely at your health clubs in West Chester to prevent heart disease is to keep activity manageable and effective. But manageable is a highly relative term for individuals, and what is safest for one may be different for another. The best way to be sure exercise is both safe and effective is to seek professional help—first from a doctor, then from a qualified fitness professional, such as a personal trainer, who can coordinate and develop an exercise plan that is at once reasonable, safe, and effective.

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves clients in West Chester, Downingtown and Exton. Every client at Premier receives the individual training needed to succesfully reach their goals. All programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Consult now!

11 November 2010 0 Comments

Are Reality TV Weight Loss Shows Helpful?

couch potatoOur personal trainers in West Chester understand that watching a person succeed at weight loss after a lifetime of failure is quite motivational; in the best of circumstances, you could use that experience to help boost your own fitness and weight loss program. But is it realistic to think that you can lose weight like you see on TV?

The Pros And Cons Of Reality TV Weight Loss

Everything that you see on a reality TV weight loss show is not necessarily bad, but you have to be able to take the show for its entertainment value and know where reality ends. There are both good and bad lessons to be learned by watching reality TV weight loss shows, and before you apply what you see to your own weight loss goals, our personal trainers in West Chester want you to consider the whole of the matter.

What’s Good About Reality TV Weight Loss Shows?

First off, reality TV weight loss can be very motivational. It is inspiring to watch a person who has struggled with weight and fitness all their lives become stronger and healthier. There is a certain confidence you get from watching others—whose lives may parallel your own—succeed. It is motivational to see that it is possible for the most unlikely of persons to push themselves past the point they thought possible to lose weight and achieve higher levels of health and fitness.

It is also beneficial to see the difference a real support system and weight loss/fitness plan can make. Often reality TV weight loss shows feature support systems, group therapies, and professional services for the participants. For many, it is the presence and support of these other individuals, and the education that they gain in regards to health and fitness, that help them make the jump to finally achieving weight loss goals. Our personal trainers in West Chester know first hand that proper instruction and constant motivation can help you achieve your long term weight loss.

What’s The Downside To Reality TV Weight Loss Methods?

Like most reality TV series, reality TV weight loss shows present very unrealistic portrayals of weight loss for the average man or woman. These shows provide personal trainers and nutritional support, but they also take an extreme approach to weight loss in many instances, pushing diet extremes and day-long workouts rather than incremental, sustainable fitness and nutritional programs.

Our personal trainers in West Chester want you to know that it is not realistic to try to lose weight just by watching snippets of weeks and weeks of people working to lose weight and then trying to recreate their weight loss ‘program’ on your own. What is often not shown is that these contestants are spending entire days in the gym and at times crash dieting for a monetary prize, which ends up being an unrealistic motivation once normal life resumes.

This also has the effect of promoting exercise programs that are not safe or healthy for individual viewers (and also not for the contestants sometimes). Safe and effective exercise is highly personal, and we would suggest contacting our personal trainers in West Chester to help create a program customized for your needs. The physical health and abilities of the individual must be considered before a good exercise program can be devised.

The biggest problem with reality TV weight loss shows is that they are not personally tailored to you. It is not safe, healthy, or effective for you to simply adopt the program used by another—whether your neighbor or a contestant on TV. Our personal trainers in West Chester create healthy fitness programs see to all aspects of the individual’s life and create a program that is healthy and workable—and sustainable—for a lifetime of health and fitness.

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves clients in West Chester, Downingtown and Exton. Every client at Premier receives the individual training needed to successfully reach their goals. All programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Consult now!

11 October 2010 0 Comments

Why Joining West Chester Boot Camps Helps You Shed Pounds Faster Than Working Out On Your Own

Joining West Chester boot camps helps you shed pounds faster than working out on your own, because the programs include plenty of fat burning exercises while being motivational and inspirational. Losing weight is not easy but it can be fun when you choose a boot camp program. Yes…it’s true! Losing weight can be fun when you have the right variety of exercises and share common goals with exercise classmates.

Group of people exercising

Boot Camp Intense!

An exercise that is boot camp intense is one that asks your body to be all it can be. In West Chester boot camps, you don’t have time to waste thinking about whether you do or don’t want to complete certain exercises. Once the class starts, your attention will be on reaching your target heart rate which means you are burning fat.

West Chester boot camps can help you shed pounds, because they include everything you need to turn your body into a fat burning machine. You learn what it takes to get cardio-and-muscle-fit which is how you increase your metabolism. The higher your metabolic rate, the more calories you will burn.

Many people choose a boot camp program as a “last resort”, because nothing else has worked. The quick-loss weight plans are not permanent or healthy programs and the expensive home gym equipment usually ends up in a corner collecting dust. One recent survey said that as much as 60% of home exercise equipment is not used.

Calorie Account Deficit

It’s easy for marketing companies to make you feel as if their products hold magical answers to weight loss. But permanent fat loss or weight maintenance takes aerobic effort coupled with strength training and balanced nutrition. Most people get waylaid by their own lives when it comes to sticking with a weight loss program.

In other words, it’s too easy to fall off the weight-wagon without motivating support and consistent aerobic effort.

In a fitness boot camp, you will attend an exercise class that makes sure you will shed pounds because you will be burning more calories. The quickest way to lose fat is to create a calorie account deficit. By adjusting your diet and faithfully attending a fitness boot camp, you develop the commitment it takes to lose weight.

Lasting Effects

Boot camps include fun and varied aerobic exercises which force your body to burn fat in order to maintain the required level of activity. You raise your metabolism and the effects last long after the class ends. For up to 2 hours after a class, your body will continue to burn calories at a higher rate.

It is easy to see how the West Chester boot camps can help you shed pounds the right way. You watch the pounds melt away while improving your overall conditioning. You will look better and feel better and have fun getting to that point.

West Chester boot camps are growing in popularity because they are fun and challenging, but most of all, they work. There are no elaborate miracle weight loss promises made. The only promise made is this: follow the advice of the instructor and make a sincere effort when exercising and you will finally shed those pounds while learning how to keep them off for a lifetime.

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves clients in West Chester, Downingtown and Exton. Every personal training client at Premier receives the individual training needed to successfully reach their goals. All programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Consult now!

14 September 2010 0 Comments

You Stand To Gain A Lot From Cross Training And Exton Personal Training

Cross training is achievable with Exton personal training. No matter who you are, what you fitness goals are, or what your top targeted result for working out is, you can benefit from cross training. All you need to know to get you started is why cross training is a good idea for you and where you can learn more about the best cross training methods and techniques to enhance your fitness plan.

Cross Training—What Is It?

Cross training is, in simplest terms, diversification of your fitness program. Cross training happens when you mix exercises and/or types of training, or alternate training methods. Exton personal training can help, especially if you run out of ideas. This may be done in a single workout session or by the day. Here are a couple of examples:

  • Day one you go for a jog, day two you hit the free-weights, day three you go biking
  • Or

  • A third of your time you use the treadmill, a third you work on strength training, a third you use the stair climber

There’s really no one recipe for cross training, as the exercises will vary depending on your goals, focus, and interests. This means that there are endless combinations and possibilities for cross training, and that only you and your personal trainer can decide what will work best for you. Ideally, that will be a carefully chosen mix of exercises and activities that gets you where you want to be.

Cross Training—Why Do It?

Cross training is a good idea for many reasons, and there a number of benefits to cross training as enhancement to a fitness plan.

Cross training helps you by:

  • Breaking up the boredom—admit it, anything you do everyday gets old eventually; it is very motivational to be able to look forward to something new and interesting. Exton personal training can help you with new ideas.
  • Waking up your body—your body gets bored and used to the same movements over and over, too
  • Preventing injury—repeated use and strain of the same joints and muscles opens the door to use injuries; using new joints and muscles strengthens the body all around so that aggravation is minimized and peripheral support is increased
  • Increasing gains—again, this comes from presenting new challenges to muscle groups; cross training helps break and prevent plateaus. With Exton personal training, you can learn more about these advantages.

The reasoning behind cross training is fairly simple and straightforward, but the compound benefits are many.

Cross Training—Where Can I Learn More?

To develop an effective plan for cross training, rely on your interests, your goals, and Exton personal training. Figure out what is enticing to you, what you ultimately want to achieve, and then learn the right way to mix and match exercises and activities—and do them right (and safely!). The person most qualified to help you make those decisions and give you that education is a personal trainer.

The benefits of cross training are there for the taking. Look at the many ways you can spice up your fitness plan with Exton personal training and get started on a new route to better fitness results today!

Premier Personal Training with Dennis Carroll is located in West Chester, PA and provides personal trainers to clients in Exton, West Chester, and Downingtown. Every client at Premier receives the individual training needed to successfully reach their goals. All programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Consult now!

18 July 2010 0 Comments

Weight Loss vs. Fat Loss at Our West Chester Health and Fitness Club

When many of us are in pursuit of losing weight as a West Chester Health and Fitness goal, we often rely solely on the numbers of the scale to tell us how we are doing. Unfortunately, this is not always a healthy measure of success. Losing weight without a complementary exercise regime can result in losing important muscle, which can have more dangerous effects in the long run. In this article, we’ll take a closer look at weight loss vs. fat loss, and what you can do to ensure that you’re losing weight in a healthy and safe way to make sure that you reach your West Chester Health and Fitness goals.

Weight Loss Doesn’t Mean Fat Loss

When most of us say that we want to lose weight, what we really mean is that we want to reduce to amount of fat in our bodies to create a leaner silhouette. Most of us know that the fundamental principle of losing weight is that if we burn more calories than we consume, the result will be weight loss. But where is this weight coming from? Let’s take a closer look at how our bodies process the calories that we consume.

First, the body converts what we eat into energy, which in turn gives us the power to go about our daily lives. When we consume more calories than we burn, the resulting calories are converted into fat. On the other end of the scale, when we consume less calories than we burn, we lose weight but we also lose energy. Unfortunately, the weight loss doesn’t necessarily come from the fat, but the energy stores that are depleted are made up proteins and carbohydrates, which are found in muscles. This means that the muscles get smaller, the metabolism lowers, and once the body has adapted to the lower energy levels, the body will cease to continue losing weight.

The bottom line is that simply decreasing the amount of calories consumed may result in short term weight loss, but the weight won’t necessarily come from fat. Plus, if the calories are restricted too much, the body could even start storing fat as a preventative measure, because it doesn’t know when it will start receiving normal levels of calories again.

Getting Rid of Fat Instead of Muscle

So what’s the right procedure to get rid of the unwanted fat? The answer is simple – begin a nutrition and exercise program at our West Chester Health and Fitness club. Your body still needs enough calories to keep your energy levels high, but you can eat a great deal more and keep your appetite satisfied with a healthy, balanced diet than you can with a diet full of junk or fast food. The other important factor is a balanced fitness routine comprising of both cardio and strength training. Both cardio and strength training are important for burning away fat and increasing muscle mass, not to mention increasing the metabolism.

Measure Your Body Fat

There are several ways of measuring your body fat, which is often a better gauge of your overall health than a scale. Calculate your Body Mass Index or have a West Chester Health and Fitness specialist calculate your body fat with a skinfold caliper or simply measure yourself with a tape measure and keep track of the results. The best way to gauge your body fat is to simply look in the mirror, take note of how your clothes fit, and most importantly, how you feel. Feeling great is really the best result of following a West Chester Health and Fitness program.

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves clients in West Chester, Downingtown and Exton. Every client at Premier receives the individual training needed to successfully reach their goals. All programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Consult now!

17 June 2010 0 Comments

Aerobics vs. Strength Training At West Chester Health Clubs

If you’ve made the commitment to improve your health or fitness level, West Chester Health Clubs is just what you’re looking for! If your goals are to lose weight, you may think that strength training isn’t for you – after all, you want to get lean, not bulk up! On the other side of the coin, weight lifters may consider aerobic training a waste of time. The truth is, both of these disciplines are important and will help you reach your goals, no matter what they are. In this article, we’ll show you why you should incorporate both aerobics and strength training at West Chester Health Clubs.

Why aerobics is good for you

Weight lifters should take heart – aerobics doesn’t necessarily mean donning spandex and jumping around to electronic music. Aerobic exercise, or cardio exercise, is any exercise that raises your heart rate. There are dozens of benefits of adding an aerobic work out to your fitness regime. It makes your heart stronger, increases your lung capacity, burns fat and helps raise the metabolism. Even if your goals don’t include losing fat, aerobics can be beneficial, as it can help increase your energy, giving you the strength to increase the number of weight lifting reps or keep up with the ball on the tennis court.

A good aerobic work out is one in which the body reaches its target heart rate and sustains it anywhere from ten to twenty minutes at a time. When it comes to aerobic exercise, the possibilities are endless; exercises could include running, cycling, swimming, even walking, not to mention the dozens of cardio machines available at West Chester Health Clubs.

Why strength training is good for you

Those that are trying to lose weight may dismiss strength training as unnecessary, but the truth is that is can be very beneficial. Just as aerobic exercise helps raise the metabolism, strength training can help sustain it. This is because the more muscle mass you have, the more calories you’ll burn over the course of a day. But that doesn’t mean you’ll have to bulk up muscle mass in order to reap the benefits – even those with lean muscles can profit.

In addition to helping the body burn calories more efficiently, benefits of strength training include protecting the joints and even preventing the risk of osteoporosis, as strength training helps build healthy bones as well as muscles. There is a wide variety of strength training techniques, including machines that can be found at West Chester Health Clubs that are great for beginners, as well as free weights, which can also aid in balance and coordination.

Both aerobics and strength training can help you reach your goal

It is widely accepted today by both researchers and fitness professionals that a fitness routine that incorporates both aerobics and strength training is the best way to reach your fitness goals. Each of these disciplines compliments the other and will help, no matter what your fitness goals are, from losing weight to becoming a better, faster, or stronger athlete, so try to include three sessions of aerobics per week and two sessions of strength training at West Chester Health Clubs, and you’ll see the difference in no time!

If you have questions or need an extra push, contact a personal trainer at West Chester Health Clubs. A personal trainer will be able to motivate you to challenge yourself and they’ll ensure you reach your fitness goals!

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves clients in West Chester, Downingtown and Exton. Every client at Premier receives the individual training needed to successfully reach their goals. All programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Consult now!

29 April 2009 0 Comments

Keeping Safe From the Swine Flu at Your Gym

The swine flu is spreading! The swine flu was formerly only contracted by pigs has caused a reported 150+ human deaths in Mexico, and cases are now being reported here in the U.S. and cases have been confirmed on every continent.

The swine flu is a respiratory disease caused by type A influenza and is normally contained to pigs. Human outbreaks of the swine flu were first reported in March in California and Texas and have since spread to other states. Symptoms are similar to the regular human flu and it is thought to be spread in much the same way such as; coughing and sneezing, doorknobs, and various things that are handled by infectious people. Unfortunately, the first thirty–six hours of infection (the point at which most people are contagious) are often asymptomatic.

So, while at the gym, you step up to the next machine in your circuit, grab the handles, push through a couple of hard sets, and then wipe the sweat from the corner of your eye. Could happen ,right? AND… you just contracted the swine flu but don’t know it yet. Then you move over to the dumbbell rack, grab some 20lb dumbbells (25’s if there is a cutie nearby) and do three sets of curls. You, being the conscientious type, make sure to put the dumbbells back on the rack(just in time to see that cutie pick them up for a serious set of walking lunges-whew!). And guess what, you’ve just passed on the flu. Just like that! Now here comes that guy you know from..somewhere. You know the guy who always shakes your hand EVERY-TIME you see him. Put your hands in you pockets, quick! ..too late…”good to see you too. Yeah, I’m fine, fine…how you doin?”. Bam, another swine flu victim.

So, how do you avoid it? Or can a gym rat like you avoid the swine flu and not seriously disrupt your lifestyle? Of course, but you may have to be willing to try something new.

Here are the steps to take to avoid the swine flu:

  1. wash your hands-before and after your workout.
  2. Wipe down each piece of equipment before you use it. (most gyms have disinfecting towelettes available).
  3. Bring a clean towel to wipe sweat from your eyes(be sure to keep the towel off of equipment during your workout.
  4. Open your water bottle with your teeth, not your hands.
  5. Cover your mouth if you sneeze or cough. 6.Eat right and get plenty of rest.

If you still don’t feel safe,(here is where you can try something different) take your workout out doors, in the fresh, clean springtime air of Chester County. Go for a hike, take a jog, or join a Fitness Boot camp!

Dennis Carroll is the founder of Premier Personal Training, Inc. He is a nationally certified professional fitness coach and contributing writer for the Fitness Experts Network. He can be reached at 610-429-9002

18 December 2008 0 Comments

How to Keep Your New Years Resolution to Exercise

I wrote this article around Halloween, but it seems like a good time to re-post it….

Ghost Members’…are you one?

Dennis Carroll

Boo! It’s that time of year, Halloween. Just the other day I overheard one of my trainers mention to a client that he was “going as the Geiko Cave Man”@. (Frankly I don’t think he is hairy enough to pull it off). But from there my train of thought is a little convoluted, (nothing new for me) so follow if you can.

I was thinking of all the scary things people dress up as and ‘ghost’ popped into my mind. Now, I honestly don’t think I’ve seen anyone dress up like a ghost in years. But I distinctly remember my mother cutting eye holes out of old bed sheets for us when we were kids (sometimes flowered bed sheets, but we were kids!). Remember the movie E.T., when they dressed up the alien? That’s pretty much how we looked sans the giant head (actually, come to think of it my head is kinda big). Anyway, ghost is what popped into my head and from that little seed came ‘ghost member’. And here we are.

One of my funniest clients, “BOB”, not his real name (Okay it is, but everyone knows him anyway.) Bob belongs to a local gym but comes to me for training, as many of my clients do. Bob says, “ You know, every time I go to Xxxxxx Gym it cost me three hundred dollars.” ‘What do you mean”, I query. “Well” he replies, “my membership is six hundred dollars a year, and last year I only went twice.” (He is much funnier in person).

Every commercial gym/health and fitness facility has “ghost members. Eerie.. Casper, is that you? Don’t be afraid, they don’t actually haunt the facility; their role is just the opposite. These are members who keep paying, and paying but don’t ever show up to work out. The attrition rate for gyms/health clubs is the same across the country. Statistics show (I hate statistics) fifty percent will drop out of their exercise program within one year. The majority of that happens within the first12 weeks! But here again, the interesting fact is, that these ghost members continue to pay, often for a year or more. They keep telling themselves,” I’m gonna start up again right after…”

Does this sound like anyone you know? Maybe someone you know REALLY well?

The truth of the matter is that almost half of people, who join a ‘gym’, give up on their exercise routine within the first year. After paying their initiation fee and getting set up on the automatic payment system, members are typically left on their own. Within 6 to 8 weeks many have already lost interest. Add another 4 weeks and most of the ghost members are no longer haunting the gym. Boo!

The survey that queried these people found that the majority of them lost motivation because they did not believe they would see results based on their exercise routine. Others got discouraged if someone was on ‘their machine’ and lacked the knowledge to implement an effective alternative.

So, what’s the solution? What else, hire a competent trainer! I stress competent. He or she will analyze your abilities, limitations and goals. He/she will also do risk assessment to ensure your safety (it’s not about looking good in your coffin, is it?). Your trainers’ goal should be to safely guide you toward your goals by teaching the proper order, form and intensity of exercise. He/she can then create a schedule for you to follow, incorporating variety (giving you alternatives if someone is on your machine, boo-hoo).

Too many times I have clients ask me,” How many sessions will I need before I get my result?” Bad question (unless of course, you are my client reading this-then it was a good question). A better question might be, “what kinds of programs do you offer that will teach me what I need to know, so that I am empowered to achieve my goal independently?” (Yeah, I didn ‘t say it would sound better)

In addition to sessions sold in package form, your trainer should offer other types of programs designed to best suit you. Perhaps you would benefit from a four-week fast start program, or an eight-week body transformation program, etc. But do us all a favor Don’t start four weeks before you leave for the Caribbean. Puh-leez!

“I can’t afford that!”” It’s too expensive.” You say? Okay, I hear you. Most people cannot afford to hire a trainer for months or years at a time. Here are some ways to lower your costs and still have the benefit of a pro; 1. ‘Team training’- Find a buddy and have the trainer teach you both at the same time.2.Or take that concept a step further and you’ve got small group training, one trainer and three to five trainees. Or, 3.Hire a competent pro (there’s that word again) to teach rather than “train” you.

Buy a few sessions purely for instruction. Ask lots of questions and take notes. Writing what you see and hear is an effective way to learn quickly.

These are great options if the ‘one on one’ scenario is out of your budget. Although it is more work for the trainer, he/she should still be willing to adjust his/her rates per person.

The point is this: there are affordable effective options to enable you to achieve your goals.

Waiting for another event to resolve before getting back in to the gym is a passive approach to managing your fitness. It is just an excuse. So don’t be a ghost member. Get back in the gym; reach your goals and most of all HAVE FUN DOING IT!

Dennis Carroll is the founder of Premier Personal Training, Inc. in West Chester. He is also a nationally certified health and fitness coach and featured writer for the Fitness Experts Network. He can be reached @ premeripersonaltraining@comcast.net