Beat the Heat

Beat the Heat: 5 Ways to Stay Fit and Cool

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It's no secret that this summer's temps have been some of the highest in history. With increased risk of dehydration, diminished air quality in some areas and air so thick it feels as if you're moving through humidity soup, it's no wonder you've lost your motivation. So how are you supposed to keep active in a summer so hot that the only thing most people feel like doing is hibernating until fall? We've got five tips to keep you going and beat the heat.

1. Move in the Morning
Be an early bird with your outdoor workout when temperatures are lower and air quality is at its best. According to a variety of international studies, car emissions and other pollutants (which can trigger a slew of breathing problems) are less ostensible in the a.m. If you prefer to run in the evenings, take to a park. Streets have higher levels of carbon monoxide, according to research conducted by the Environmental Protection Agency. And no matter what time you head outdoors, slather on a sweat-proof sunscreen 30 minutes prior to extended sun exposure. A light spray formula, such as Coppertone Sport Clear Continuous Spray, makes all-over application a cinch.

2. Make a Splash
Cool off with a dip. Swimming is one of the best workouts out there. It is low-impact, cardio-enhancing activity that also strengthens and tightens muscles. Other water sports also offer full-body benefits. Kayaking targets the core and arms, windsurfing enhances balance and upper-body strength, and waterskiing challenges the entire body. Mix it up and try stand-up paddle surfing, a Hawaiian import that has been making a splash across the country. Water's reflective properties can make the damaging effects of the sun even stronger. Protect skin with a wide-brimmed hat and wear UV-blocking sunglasses at all times. And opt for clothing with sun-shielding properties such as Patagonia's W Sunshade shirt.

3. Stay Indoors
Watch The Weather Channel and it's easy to see that many cities are issuing heat advisories. So although the sun is shining, staying inside may be a healthier option. Try a new class at your gym or, Get involved with a Personal Trainer - Sign up for a free fitness evaluation at Fitness Experience

4. Drink Up
Post-exercise, switch from summertime favorite lemonade to water with lemon and you'll save calories. According to a recent study, those who consume sweet drinks after exercising tend to overeat afterward. Lemon water not only curbs caloric intake but also prevents dehydration, keeps potassium levels in check and can even banish bloat. Make sure you drink water every 15 to 20 minutes while exercising in the heat. Want a little more flavor? Unsweetened iced tea can amp up antioxidant intake. Bonus: Green tea has been linked to metabolism boosting properties.

5. Find Balance
Sweating can be positive (the action eliminates waste), but it can also strip the body of much-needed nutrients. Along with potassium, salt is lost through sweating. Replenish the nutrient with body-benefiting foods like olives (which help heart health), low-fat cheese (which has been linked with weight loss) and almonds (a good source of fiber and protein).

Come do Zumba at Fitness Experience

About Zumba^® Fitness

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ZUMBA FITNESS^®. MOVING THE WORLD TO A NEW BEAT.

Are you ready to party yourself into shape? That’s exactly what the Zumba^® program is all about. It’s an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party^™ that’s moving millions of people toward joy and health.

Who We Are

Zumba Fitness^® is the only Latin-inspired dance-fitness program that blends red-hot international music, created by Grammy Award-winning producers, and contagious steps to form a "fitness-party" that is downright addictive.
Since its inception in 2001, Zumba Fitness has grown to become the world’s largest – and most successful – dance-fitness program with more than 10 million people of all shapes, sizes and ages taking weekly Zumba classes in over 90,000 locations across more than 110 countries.

Our Story

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Sometimes, great ideas are born from accidents. Penicillin, X-rays, Post-it Notes, even ice cream cones were all serendipitous "accidents." From these "happy accidents" came a world of good – innovations that changed things. In the mid-‘90s, no one could have predicted the success of the Zumba^® program, not even Alberto "Beto" Perez, who created the Zumba program, after what many have called a true "happy accident."
The Original "Fitness-Party" As a fitness instructor in his native Cali, Colombia, Beto’s life took an unexpected turn one fateful day in the mid-‘90s when he darted off to teach an aerobics class and forgot his traditional aerobics music. He improvised using his own mix of music from tapes he had in his backpack (salsa and merengue music he grew up with). Spontaneously, he created a new kind of dance-fitness, one that focused on letting the music move you (instead of counting reps over the music). Energy electrified the room; people couldn’t stop smiling. His class loved it! And on that day, a revolutionary new fitness concept was born – the Zumba^® Fitness-Party.

Zumba Fitness^®: The Company

In 2001, Beto brought his new dance-fitness style to Miami, Florida, and, through a student (Alberto Perlman’s mom), met entrepreneurs Alberto Perlman and Alberto Aghion. All three hailed from Colombia and all three had a vision to bring this dynamic dance-fitness class to the masses. The three Albertos formed an alliance and created a business, calling it Zumba Fitness. They trademarked the word Zumba^® and set a goal to expand the brand all over the world. First came the DVDs, then the infomercial – which introduced the Zumba Fitness-Party to the public on a wide-scale basis – then came the demand for Zumba classes and Zumba Instructors. That’s when the company took off and the Zumba program expanded in a big way. By 2005, Zumba Fitness spawned a full-fledged Zumba Academy^™ to license Zumba Instructors to teach Zumba classes. More expansion followed with the launch of Zumbawear^™ apparel and accessories, music CDs, and in 2008, one of the best-selling at-home fitness DVD series ever – the Zumba Fitness® Total Body Transformation System – which starred Beto and introduced Zumba Fitness’ newest stars, Tanya Beardsley and Gina Grant. In 2010, Zumba shook the ground (once again) by being the first branded fitness program to launch a video game on all three major gaming platforms: Wii, Xbox, and PS3.

From "Happy Accident" to Worldwide Phenomenon

Fast forward to today, the Zumba program is now taught in gyms and studios all over the world to millions of Zumba enthusiasts. And as the program continues to evolve – from its humble beginnings, to a global movement, to a way of life – its growth has only deepened our commitment to providing accessible fitness, without the strain, without the sacrifice, just the pure joy of a party.
So, whether it’s a life-saving drug or a new kind of dance-fitness, a "happy accident" can move you in a new direction and change your life forever. That’s what happened to us. And now we look forward to sharing the Zumba program with you.

As the weather changes hike safely

When you hit the trail, please be mindful of commonsense hiking safety.A few words about safety in the mountains. Many people go up the mountain totally unaware of how long it may take and what time the sun sets. Too often rescues have to be made for silly reasons due to lack of preparation by "stupid people," unaware of the demanding terrain and weather extremes that can be dangerous. The most common rescues have been sprained ankles, extreme dehydration, total exhaustion and heart attacks by people and dogs, overweight and out of shape. This is your first warning, bring water for every person and dog in your party! Don't Hike In The Dark Experienced hikers don't do it , and without a flashlight it is extremely dangerous as very little if any city light reaches into the canyons and trails. Allow about one hour for each two miles covered, plus an additional hour for each 1,000 feet of altitude gained. Know your Route. Know as much as possible about the area and the trail prior to venturing out. Know Your Limits. All trail users need to be aware of their physical abilities and limitations, and those of their hiking partners. Realize that when you push beyond your limits, you can start making bad decisions. If you are not a regular exerciser, check with your doctor before embarking on a challenging hike. Check the Weather. Know the weather forecast and be prepared for changes in the weather. Extreme heat, cold, and lightning are particular threats in Arizona. This information about lightning safety should be read. Travel in a Group. Do not hike alone. Unless you are very experienced and prefer solitude, a party of at least four persons is recommended because you should try never to leave an injured person alone. He or she may wander off while in shock. Tell Someone Where you are Going. Make sure you tell someone, in writing, exactly where you are going and when you expect to be back. In the event that you are not going to be very late returning but you are OK, be sure to let that person know. Trails Are Often Located in Remote Areas. Therefore, injuries can present a potentially dangerous, frustrating, and even expensive experience. In most cases, with trails outside of a municipality, the county sheriff's department will be responsible for search and rescue operations (with the exception of National Park Service units that typically conduct their own). You will most likely be billed for the expense of your rescue.

Bring the Right Stuff. Some essential items that are useful in challenging and/or survival situations include the following: One gallon of water or sports drinks for each person, per day! Sunblock Wide-brimmed hat Sunglasses Map & compass (and the knowledge of how to use them) Trail guide Signal mirror Whistle Two-way radio or cellular phone Space blanket for warmth and weather protection. Waterproof matches or lighter Candle or lightweight flashlight Firestarters Nylon cord First aid kit Tube tent High energy food Instant soup or bouillon cubes Sierra cup Water purification (iodine) tablets and/or filter system. Water sources along trails are almost always polluted. Raingear, windgear, gloves, and warm hat for any mountain hike and any winter hike. Dry shirt, dry socks Sturdy footwear Pocket knife Toilet paper

The summer climate can be very harsh. Daytime temperatures during the summer months are over 100 degrees. Temperatures are more moderate between October 1 and April 30th. The terrain in many areas is extremely rugged.

Fit X Motivational Tips

Fitness Programs: 10 Tips for Staying Motivated 

Fitness Programs: 10 Tips for Staying Motivated

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To stay motivated with a fitness program, you need to think of it as a way of life, not something to do to get into shape. Being fit is essential for good health, and it involves a long-term commitment. With a mindset of healthy living and an intense desire to be strong and energetic, you'll have no problem getting started. Now all you need to do is maintain this yearning for a lifetime of fitness.

Fitness Goals-Do A Trainer Evaluation With Your Favorite Fitness Experience Trainer

Before you begin your fitness program, set some realistic, attainable goals for what you hope to achieve. If you set your goals too high, you'll set yourself up for failure and frustration. After you have your ultimate goal written down, break this into shorter-term goals. If you haven't participated in any type of fitness program in years, you might want to begin with a short walk around the block rather than a lofty 3-mile run. After you accomplish your first goal, expand it to walk farther. Reevaluate your goals periodically.

Vary Your Program - With Our Expansion We Have A Lot More Options

To prevent boredom, do something different each day. Maybe one day, you can walk; then the next, you may want to ride your bicycle. You can even count the times you play outdoors with the children, as long as you are physically active. The key is to be active for strength, endurance and cardiovascular health.

Work Out With a Partner - Try Group Training

Turn your fitness program into a social activity. This will be more fun and interesting, and you'll be accountable to someone else, which will be another motivation for both of you.

Reward Yourself - With A Massage or Something Physical (Not Just Food)

After you reach each short-term goal, reward yourself with something other than food. The reward can be as small as an at-home facial, or you might treat yourself to a spa day. If your goal is to lose inches, buy yourself something new to wear when you drop a size.

Work Out to Music or Books on CD -Try A Group Fitness Class

Some people find that music or books on CD help prevent boredom while working out. Before setting out on your next power walk, arm yourself with some entertainment to keep yourself from thinking about stopping.

Factor in Pleasure - Working Out Is Fun

When you plan your fitness program, consider what you enjoy doing. If you're a swimmer and you hate running, don't set your goal to enter a marathon. Instead, slip into your swimsuit, find a pool and start swimming. Or if you're a team player, join a league.

Give Yourself a Fitness Treat - Dot Fit Bars :)

Every once in a while, like when you reach one of your short-term goals, give yourself a fitness treat. This could be a new workout DVD or a new pair of bike shorts.

Tune in to Your Body - Push Yourself

As you work out, think about your muscles moving and how much better you'll feel once you reach your goal. Instead of seeing fitness as something you dread, consider it something you deserve.

Keep a Fitness Log - Use Dot Fit Platform

As you progress through your fitness program, write down your accomplishments. A daily fitness log will give you something to look at when measuring your success.

Time Off - Sundays

Every once in a while, give yourself a day off from your fitness routine. This may be a planned or unplanned break. It's counterproductive to worry or feel stressed out about missing a day. Just plan to get back into your program where you left off.

Swimsuit Ready

Get ready for swimsuit season with these slimming strategies

Love it or dread it, swimsuit season is right around the corner. We've got tips to help.

Love it or dread it, swimsuit season is right around the corner.
If the thought of getting your body beach- or pool-ready has you a little more freaked out than usual, we're here to help.
We've got tips to help you smooth it, soothe it, tan it and tone it so you can get out there and enjoy it!
TONE IT
Rather than crash diets and intense workouts, try targeting specific areas to get your bod back into swimsuit shape. For most women, the abs, arms, hips and thighs are problem areas. Nabilah Shamseddine, personal trainer and co-owner of Vibe Fit Club in South Tampa (vibefitclub.com) says if you start now – and watch your diet -- you can see some real results by summer. And make sure to follow the proper form to prevent injury and get the best results.
Stomach – Crunches on exercise ball
For killer abs, it's all about the crunch. Shamseddine suggests doing crunches on an exercise ball. On the ball, the abs do more work.
Lie on the ball, positioning it under your lower back. Bring your arms behind your neck. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable and breathe out. Lower your back down and repeat.
Do 1 to 3 sets, 12 to 15 repetitions.
Legs, thighs and gluts – Squats with dumbbells
Holding dumbbells adds more intensity to this workout and helps build muscle.
Stand with feet hip- or shoulder-width apart. Hold light to medium dumbbells in each hand just outside the thighs or with arms bent above the shoulders. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles or before you lose the natural arch of your back. Contract the glutes and legs while stabilizing your body with a strong torso. Slowly stand back up without locking the knees. Always keep the knees in line with your toes.
Do 1 to 3 sets, 12 to 15 repetitions.
Total body – Pushups
This exercise works your upper body and builds core strength. It uses muscles in the chest, shoulders, triceps, back, abs and legs.
Get on the floor and position your hands slightly wider than your shoulders. If you're a beginner, raise up to your knees. If you're more advanced, you can raise up to your toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
Your feet can be close together or a bit wider depending upon what is most comfortable for you. Contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire pushup. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin pushing back up to the start position. Don't lock out the elbows; keep them slightly bent.
Do 1 to 3 sets, 5 to 10 repetitions, or as many as you can.
SMOOTH IT & SOOTHE IT
The best way to get dry, dull skin ready to show off is to exfoliate, says Joezette Hite, owner of Crave Spa in South Tampa (cravespa.com). Exfoliating products contain tiny granules to gently lift the dead cell layer from the skin's surface, stimulating the layer beneath it. Use a body scrub or brush while you're in the shower to make skin glow. Spend a few extra seconds on rough spots like elbows, knees and feet. This is also important before getting a spray tan to help it last longer. After exfoliating, hydrate with a good body moisturizer that contains ingredients like shea butter. And always use an SPF moisturizer when you go outside, regardless of the season. If you plan to wax, do it before hitting the beach. The sun can make skin more sensitive.
TAN IT
If you're looking for a way to zap 10 pounds off your body, or if you just can't bear baring it when you're winter white, you can fake it with a spray tan.
Michelle Roehrig, owner of Designer Skin Mobile Spray Tanning (designerskintanning.com) says spray tanning can create the illusion of sculpted muscles, a butt lift or even thinner thighs – instantly.
Color makes your muscle definition pop because it brings out the shadows, she says.
"You can contour thighs, décolletage, arms, glutes and stomach muscles to make them look slimmer. It even helps reduce the appearance of cellulite."
Roehrig will first spray on a base tan, then go back with a darker shade to spray on a six pack or define the areas you want enhanced.
Even dark skin tones can benefit from a spray tan, Roehrig says. Using a lighter color, she can create muscle definition and make your skin glow. And it helps correct hyperpigmentation.
That weird orange-y look is minimal with a spray tan because of the higher grade spray solutions, Roehrig says.
A spray tan can last anywhere from seven to 10 days; it costs $45 at the salon; $65 for the mobile service.
Don't forget: You still must wear sunscreen outside, because a spray tan doesn't contain sun protection.

3 Resons Why You May Not Be Losing Fat

3 Reasons Why You May Not Be Losing Fat

You've been sticking faithfully to caloric intake and exercise regiment for awhile now, but you're not seeing the results you want.  Meanwhile, your weight -loss buddy is shedding the pounds and inches week after week. Not fair!

Or maybe you're losing weight but not from the areas where you really want to shed some fat. (Skinny feet are nice, but not so much when your muffin top is still as big as ever.) And then you have that other friend who can eat anything and everything without gaining a pound, while just watching him or her eat seems to make you gain weight.

What's going on here? Why don't your efforts seem to be paying off while weight loss seems so easy for other people? Is there anything you can do to get better results?

Sometimes there is a simple, general reason why one person loses weight faster than another. For example, men tend to lose fat more readily than their female counterparts, mainly because most men naturally have more lean muscle mass (thanks to their higher testosterone levels), and more muscle translates into a higher metabolism rate. Men and women also tend to store excess weight in different places—men in the abdominal area ("apple" body type), which is usually easier to lose; women in the hips and thighs ("pear" body type), which is usually harder to take off.

People who have more weight to lose may also drop the pounds more quickly in the beginning of a fat-loss program. This is because the more you weigh, the more calories you burn during any given activity. (Walking with an extra 50 pounds on your frame is harder than walking with 20 extra pounds of weight.) A person who weighs more can also cut more calories from his or her diet without jeopardizing the body's ability to function efficiently. If you weigh 300 pounds, you may need 3,500 calories per day or more to maintain that weight; cutting 1,000 calories from your diet (down to 2,500/day) will let you safely lose 2 pounds per week. But if you weigh 150 pounds, you may only need 1,800 calories to maintain your weight, and if you try to cut the 1,000 calories from your diet (down to 800/day), your body won't have enough fuel and your metabolism will slow down drastically, making fat loss harder, not easier. Therefore a person with less weight to lose needs to aim for a smaller calorie deficit, which will translate to a slower rate of weight loss.

Likewise, factors like age and body type can affect how fast you can shed extra pounds. Older individuals, for example, often lose weight more slowly, perhaps because of hormonal changes and/or because they have less muscle mass or may be less physically active.

So, if you're comparing your weight loss to someone else's, make sure you're not comparing apples to oranges (or pears)—that's just going to be frustrating and won't tell you anything useful about your own efforts.

Sometimes, though, people who seem to share a lot of these factors—similar body size, weight, age and activity levels—just don't get the same results, even when they do the same things. A lot of individual factors, including your individual genetics and quite a few medical conditions and medications can make weight loss difficult. If you're in this boat, you may need to work closely with your health professional to find an individualized approach that will maximize your weight loss results without jeopardizing your health.

But more often, slow or non-existent fat loss can be traced to very common problems that can be identified and overcome with the right kinds of changes in diet, exercise, or daily activity patterns. That's what we'll be looking at below.

The No. 1 Problem: Your numbers aren't right.

In a healthy, "normally" functioning body, fat loss occurs when you use (burn) more energy (calories) than you take in from food, (without placing yourself on a starvation diet of course.) This calorie deficit forces your body to take fat out of storage and turn it into fuel that your cells can use to maintain necessary body functions. A pound of fat represents about 3,500 calories of stored energy, so you can predict that a caloric deficit of 500 calories per day will yield a reduction of one pound of fat in a single week, give or take a little.

By far the most common reason why weight loss seems to be going slower than people expect is that their calorie deficit is not as large as they think it is. Either they're not burning as many calories as they think they are, or they're eating more than they think they are, or a combination of both.  And most Americans miscalculate their caloric intake by nearly 30%, through ignorance or flat out denial.

The formulas used to estimate how many calories people need to maintain their current weight aren't accurate for everyone—they can be off by as much as 30-40%, especially if your body fat percentage is pretty high, your physical activity level is significantly higher or lower than average, or you're counting almost everything you do (e.g., light housework, grocery shopping, walking up one flight of stairs) as "exercise" even though it doesn't actually meet the parameter of what a fitness professional would consider exercise(a high enough intensity to elevate your heart rate to an aerobic range; a duration of at least 20 continuous minutes for the activity; the moving of large muscle groups in a rhythmic way).

You can have the same problem on the other end of the energy equation: calorie intake. It's very common to underestimate how much you're actually eating, even when you're tracking your food consistently. If you just eyeball your portion sizes instead of accurately measuring them, or if you tend to forget the little "extras" you eat during the day (like licking peanut butter off the knife while making your sandwich, or tasting your pasta sauce while you're cooking it), you can easily add a few hundred uncounted calories to your daily total.

To fix this problem, make sure your calorie numbers are as accurate as you can get them. Track your caloric intake carefully and diligently, until you can recognize portion size of the foods you eat often without measuring. And don't count the regular activities of daily life you've always done as part of your "exercise."

Remember that fitness trackers and cardio machines only estimate how many calories you truly burn, and these trackers and machines tend to overestimate how much you're really burning. For a more accurate reading, you could invest in a good heart rate monitor that better estimates your calorie burn based on how hard you are actually working during exercise.

The Second Most Common Problem: Excess muscle loss

We'd like to think that every pound lost is a pound of fat, but in reality, all weight loss involves some combination of fat loss and muscle loss. To get the best results from your weight-loss efforts, you want to maximize fat loss and minimize muscle loss. The best way to do that is to include adequate strength training (i.e. WEIGHTS!) in your exercise routine. Without strength training, a substantial amount of the weight you lose could be muscle (lean tissue), which can reduce your fitness and lower your calorie burning capacity. To avoid these problems (and make it much easier to keep the lost fat off), be sure to include at least two full-body strength training workouts in your weekly routine. You can get plenty of strength-training ideas from the Personal Training Staff at Fitness Experience either through our FREE monthly fitness evaluations or one of our personalized individual training programs.

The Final Problem: WHAT you eat may matter almost as much as HOW MUCH you eat.

How your body handles the food you eat is governed by a very complex set of biochemical interactions that determine when and where any excess calories are stored, and how easily this energy can be retrieved for later use. For some people with certain genetic predispositions, a diet high in fast-digesting carbohydrates like refined sugar and refined grains can make it easier for their bodies to store excess calories as fat and harder to get that energy back out of fat cells later on when it's needed. It can also lead to increased appetite and more cravings for high-sugar foods. There aren't yet any easily available tests that can identify people with this problem, but if you've been significantly overweight for a long time and you struggle with appetite, carbohydrate cravings, and slow weight loss, it may be worth your while to experiment with a diet higher in protein and healthy fats, and lower in refined carbohydrates and sugar. Be sure to discuss this with your doctor first, especially if you have any medical conditions/medications that can be affected by your diet.

Weight loss seems so simple on the surface: Eat less, move more and your body will drop pounds. But for many people, there's more to the equation than counting calories in and calories out. We are all an experiment of one; you cannot compare your results to someone else's, just as you can't expect to have the same results as another person, no matter how similar you may think you are. Think of your weight loss as a continuous journey. There will be bumps in the road, along with times when the sailing is smooth, but no matter what, you'll just have to pay attention to the route and be open to making changes in your approach or direction along the way. When you follow those guidelines, weight loss will become that much easier! 

Fit X nation - Cardio Tips

Overview

The American College of Sports Medicine recommends aerobic exercise, or cardio, for all healthy adults and children. They recommend at least 30 minutes or more of moderate-intensity activity on most days of the week. According to Brigham Young University, exercise science professor Steven Aldana, regular aerobic exercise can increase fitness levels and reduce the risk of developing heart disease, some types of cancer and can also help prevent weight gain.

Heart Benefits

The American Heart Association declares physical inactivity to be a major risk factor for heart disease. Regular aerobic exercise can strengthen the heart and help improve its efficiency. A stronger heart will be able to pump more blood with fewer heartbeats. Regular aerobic exercise also increases capillary development. An increase in capillaries allows oxygen to reach vital cells in case of blocked or damaged arteries in the body. This ability of oxygen to be rerouted through different capillaries can help prevent heart disease and stroke.

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Cancer Prevention

A 2002 study published in the American Journal of Nutrition found evidence that regular physical activity helps prevent cancer of the colon, breast and prostate. Another 2002 study published in the European Journal of Cancer Prevention concluded that physical inactivity can increase the risk for cancers of the uterus, kidneys and esophagus and that regular physical activity, including aerobic exercise, can protect the body from cancer development.

Mental Health

Dr. Walter Willett of the Harvard School of Public Health says regular exercise can help relieve symptoms of depression and anxiety, and may improve mood. Also, according to a 2004 study published in the Journal of Psychiatric and Mental Health Nursing, exercise improves self-esteem and cognitive functioning and may be an aid in mental health treatment.

Weight Control

The American College of Sports Medicine has found that regular aerobic exercise is an important factor in sustaining significant weight loss and preventing weight gain. Controlling weight through healthy eating habits and regular aerobic exercise is an important way to prevent obesity, which is a major risk factor for heart disease, stroke, cancers, high blood pressure and type 2 diabetes.

Recommendations

Along with the American College of Sports Medicine, the U.S. surgeon general recommends at least 30 minutes of aerobic activity at an intensity that increases your heart rate and breathing on most days of the week. He recommends choosing activities that you enjoy to increase your chances of developing regular exercise habits. Participation in regular aerobic activity should be combined with healthy eating habits to maximize health benefits.

Read more: http://www.livestrong.com/article/128391-importance-cardio-exercise/#ixzz1FeP5riPN

TIPS FOR SPRING FITNESS

Spring fitness tips

1. Lighten up

Trade your winter parka in for a light, packable waterproof jacket and pants. You need full-body protection against splash-back when you run through puddles, and using lightweight, packable gear ensures that you won't leave it behind to cut weight and then end up wet and cold. You'll also stay dry if it rains, snows or pours freezing rain on you – all of which can happen in the shoulder season. Even better? Being waterproof from head to toe protects you from even the most inconsiderate of puddle-splashing drivers if your workout takes you anywhere near the road.

2. Let your footwear work for you

Abandon any thoughts of protecting your footwear from mud, slush and puddles. Let those shoes or boots sacrifice themselves to keep your feet dry – that's their job. Most waterproof boots or shoes have a waterproof bootie sewn into the body of the shoe. As long as this bootie isn't pierced and you don't step into water that's higher than its edge, your feet will stay warm and dry. If you think you might end up in over that level, which varies from shoe to shoe, you can extend your waterproof foot protection by using standard gaiters or shorter ankle gaiters.

You can also sometimes get by with wearing waterproof pants that cinch down tightly over the tops of your shoes or boots. If temperatures aren't cold enough to pose a hazard to wet feet, you could also just toss on a pair of throwaway sneakers or water shoes, which are made of mesh that lets water in but also lets it drain right out again so that you're not squelching around, and then splash away to your heart's content.

3. Expect the weather to change

It might be winter one day and spring the next, then flip back and forth a few times before it's done. Cope with the changing extremes by leaving room for layering underneath your waterproof jacket and pants. Check the forecast before you go and take extra layers if necessary or, even better yet, just leave an extra top and bottom layer or two in your vehicle or pack all the time. The extra air trapped between layers acts as insulation for your body, and as long as the layers are available, you can remove or add them to fine-tune your comfort.

4. Get a grip

Invest in a pair of ice grippers (like YakTrax or Get a Grip) that slip on over your boots or shoes, just in case you encounter water-slicked ice. Tuck them into your fanny pack or under the seat of your car so that they're always nearby if you need them. Keep an extra-vigilant lookout for icy spots in areas where the snow has been packed down, then exposed to sun followed by shade. Slipping and getting hurt isn’t a good way to start the spring season.

5. Stay prepared

Having a box in your car or a pack by the door always ready to go helps keep you organized and make sure that what you need is always available. There's nothing quite like leaving the house stoked for a workout only to realize that you left your warm hat, running shoes or ice grippers behind. Tuck your packable pants and jacket, an extra layer for top and bottom, extra socks, your ice grippers and your waterproof shoes with gaiters into the box or pack. If you happen to throw a bottle of water and an energy bar in there, too, you'll be your own hero once that post-workout hunger and thirst set in.

Also, work out a system for toting winter gear like skis or snowshoes before you leave the house. This means finding a way of strapping, tying, bungeeing or otherwise fastening them to the outside of your pack, not planning on carrying them by hand if you hit a snowless spot on the trail. Some packs come ready-made with fancy doodads for toting extra gear on the exterior.

6. Remember the small things

It’s easy to remember important workout gear, like your shoes or jacket, but there are a few small things that will optimize your spring fitness time.

Sunglasses help shield your eyes from cold winds and spring sun all at the same time. Always have an extra pair of dry socks available. Always. Finding dry socks when you need them is just as good as finding a twenty dollar bill in the pocket of your winter coat come next winter. And toss a plastic grocery bag or waterproof stuff sack in with your other gear to hold any wet or muddy gear separate from dry items.

7. Stay within your budget

If you're smart about your spring fitness shopping, you can get essential springtime outdoor gear – like waterproof or throwaway shoes, packable waterproof outwear and ice grippers – for less than the cost of gas and a month's membership to the gym. That's not counting the free benefits of fresh air, sun and sky you get from working out outside.

8. Improvise, if necessary

If money's too tight for spring fitness gear, you can still have fun in the mud on a budget. Use a garbage bag as your stay-dry poncho – poke or cut holes for your head and arms.

Use plastic bags to keep your feet dry: Slide sock-clad feet into a layer of plastic bag before donning your non-waterproof shoes. Your shoes will still get wet and muddy but your feet won't, although be warned that they will collect sweat and condensation inside the bags. Make sure to give them a breather from time to time and change your socks frequently if you're on an extended outing. You can also make your own cheap studded shoes by putting short screws through the bottom of thrift store sneakers.

9. Take care of your spring fitness gear

Perhaps most importantly, take care of your spring fitness investments so that they last. If your shoes or clothing are wet or muddy, rinse or wipe them clean and allow to dry in a well-ventilated place so that they won't mold or mildew. Lastly, protect anything waterproof – such as pack covers, outerwear or tent layers – from abrasion as much as possible to help prolong the life of the waterproof coating.

10. Have fun

Spring may present unpredictable weather, puddles and even a residual winter snow, but being prepared to brave the elements will make your outdoor spring workouts fun and effective.

Fitness Experience Spring Classes

Be sure to visit our website at http://www.fitnessexperienceclubs.com to view our New Spring Class Schedules! Summer is right around the corner. Our professional staff can help you accomplish your goals, and get you in tune with your exercise routine, eating habits, sleeping habits, and help you re-energize your body to develop a whole new YOU.

Shape up for that swimsuit season, and head on over to Fitness Experience in Scottsdale. Scottsdale Ranch's neighborhood gym!

Who is Fitness Experience

FITNESS EXPERIENCE

Located in the Heart of Scottsdale Ranch

Scottsdale, Arizona

Our Scottsdale Gym Location makes us one of the most convenient Scottsdale Health clubs to access via Shea, Via Linda, the Loop 101, or from Fountain Hills / The Bee Line Highway. Fitness Experience is located in the heart of Scottsdale.
Fitness Experience is "THE" neighborhood health club for the Scottsdale Ranch area, but we cater to all residents in surrounding areas and those who value quality service, professional staff, and a fun atmosphere to work out in!

We offer a wide range of private and group classes, all professionally designed, that target your unique needs. Our instructors are professionals. You will not be lost in a crowd. Our class sizes are limited and offered frequently, enabling our professional trainers to spend the time necessary to maximize results. We offer private classes in weight-training, nutrition, and cardiovascular endurance. Our group classes include Pilates, aerobics, yoga, step, spin, silver sneakers, just to name a few....
Check back with us frequently; we are constantly adding classes and new schedules. Are you looking for a specific class? Contact us, and we will let you know when it is offered.
Fitness Experience features a complete state of the art facility. However, we do not rely on equipment to make us the leader in fitness. We understand that a knowledgeable and courteous staff is essential to your, and our, success. Our trainers are educated and certified in their respective fields of expertise. We don't just hire anyone that looks fit. We require a deep knowledge of physiology and fitness, as well as a friendly and understanding demeanor. Our trainers are not here to judge you; they are here to support you on your journey.