Cardio or Weights for Fat Loss?

When it comes to burning off fat, weights have an edge over cardio. 

There’s a common misperception that resistance training can’t work your cardiovascular system, but ask anyone who’s ever performed a 20-rep set of squats if his heart rate is elevated. It will be. 

Technically speaking, anything that elevates your heart rate is “cardio.” Traditional steady-state cardio (think running a 5K, using the elliptical machine, or doing step aerobics) can be beneficial in terms of fat loss -- at least for a while. But your body adapts to any stress placed on it. Over time, the work required to, say, run a 5K will decrease as your fitness improves. Diminishing returns kicks in. What once took 20 minutes to burn X number of calories will take 30 minutes, and then 40 minutes and so on. 

With weights, on the other hand, you can stave off this effect by varying your exercises to keep your body guessing. You can change things up by adding resistance, decreasing rest time, increasing the number of reps you do or changing the order of your exercises. All of these things prevent your body from hitting a plateau, boosting your ability to burn fat. 

Lifting weights also increases your lean muscle mass, which further increases metabolism at rest. That means you’ll be burning more calories throughout the day.

About the Expert

Tony Gentilcore, CSCS, CPT, is the co-owner of Cressey Performance in Hudson, Mass., and founder of www.tonygentilcore.com.

(Source).

Well Done Lisa!

Lisa before the race with her children 

Lisa after the race soaking up the sun wrapped in a warm towel!

Lisa Maclean (DHP Learn to Swim Instructor) participated in the Coolangatta Body Science Series on the weekend. Lisa did SO well, with a recorded time of 35.40min and came 3rd out of approx 15 in the 30-49 years category.

Considering the water was only 17ºC, this is what Lisa was quoted as saying:

“Conditions were probably the most challenging part of the swim with the swell, coldness and current that were all against me and my head! But the next one’s in 2 weeks, and I’m up for yet another challenge...a WIN!” – Lisa Maclean

"With only one week of training...imagine what she could do with a bit of prep!!" - Sandra Hegarty - Learn to Swim Coordinator.

Well done Lisa, an impressive effort!

"How Can I Lose Excess Skin After Weight-Loss"?

Extra folds of skin can occur when you lose a lot of weight, lose it very quickly or if you’re a little bit older. With time, however, you can diminish the appearance of these folds if you take the following five steps. 

1. Keep your muscles firm and more defined with diligent strength training. 
2. Dry brush your skin twice a day to improve circulation. This tightens and brightens the skin by assisting the lymphatic system in ridding your body of metabolic waste just below the surface. 
3. Consider using a sauna to work up a profuse sweat that will further cleanse your body of toxins and improve skin’s appearance. Infrared saunas penetrate especially deeply.
4. Drink eight to 10 glasses of clean, pure water daily from a glass or stainless steel container. Avoiding the phalates found in plastic means fewer contaminants in your system, resulting in smoother, tighter skin. 
5. Use moisturiser and an organic self-tanner to make excess skin appear less noticeable. 

Give yourself a full year using these tips. Ultimately, some people do opt for surgery if they’re still unhappy about extra skin. I would suggest you get to your desired body weight and try reminding yourself how much healthier you are now without the excess fat — even if your skin isn’t a perfect fit.

About the Expert

Kelli Calabrese, MS, CSCS, international master trainer for Adventure Boot Camp, the largest fitness boot camp in the world.

(Source).

Zumba - For A Hot Workout!

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.

At Dolphins Health Precinct we are proud to facilitate two Zumba classes a week, one being tonight at 5.30pm. Click here to view the latest timetable.

New Extended Time for Sundays

Have you heard that we have a new extended time for Sundays? The Sunday hours have been extended to 5pm - great if you need to squeeze in one more workout (or swim) before the working week!

Foods That Can Improve Your Mood

We all have guilty pleasures; foods that make us feel good for a moment—but very ba-aaaa-d after we’re done. And while it’s fine to have those occasionally, most of the time your goal should be to take in foods that are not only good for you, but also that keep you happier and more alert –in the short- and long-term. The key? Frequently eating foods shown to improve your mood as part of a well-balanced diet, according to registered dietician Elizabeth Somer. (Just adding one goody to an otherwise poor diet won’t cut it.) Somer, the author of Food & Mood and Eat Your Way to Happiness, and other nutrition experts recommend regularly pumping your body with some of the following mood-boosters.

Salmon

People who eat two to three weekly servings of omega-3 DHA rich foods (like mackerel, sardines, herring, salmon) have among the lowest rates of depression in the world, Somer says. Fish also contains folate, linked with decreased symptoms of depression in men, and B12, linked with decreased depression in women. Finally, salmon is also a good source of Vitamin D, which can help combat seasonal affective disorder (S.A.D.). Can’t eat wild salmon frequently? “There is a lot of research on individual nutritional supplements enhancing mood—specifically, omega-3 fish oils, B vitamins, and several other supplements,” says Jack Challem, author of The Food-Mood Solution: All-Natural Ways to Banish Anxiety, Depression, Anger, Stress, Overeating, and Alcohol and Drug Problems — and Feel Good Again.

Coffee or Green Tea

Among other health benefits, caffeinated coffee has been shown to decrease the risk of depression in women. Challem also recommends high-quality green tea, which is rich in L-theanine, which has a calming effect on the brain and improves mental focus.

Vitamin D Supplements

Multiple studies suggest that those who suffer from depression, particularly S.A.D., improve as vitamin D levels increase. “While I always recommend ‘food first,’ it’s very challenging to get enough Vitamin D from food alone,” Somer says.

Berries

Berries—especially blueberries and blackberries—are loaded with anthocyanidins, which are known to boost brain function, Somer says. She recommends a cup of berries several times a week. Nutrient-dense foods like berries are key to providing a sound foundation for brain chemistry, Challem says.

By Maghan McDowell (Source).

Spin + Core (Additional Class)

Love Spin + Core Classes?

An additional class has been added to Friday afternoon's at 5pm.