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Spinning Cycling for Weight Loss

Joseph Coupal - Monday, March 26, 2018

FieldHouse, Sudbury, MAThere may still be snow outside, but Spring is on the way; so start cycling or spinning to help reach your weight loss goals. In fact, cycling is a fun, low-impact and easy way to lose weight. Here are some of the reasons why it is such an effective.

It Won't Wear Your Joints Out

Bicycling is a nonimpact exercise, which means there’s no jarring on your joints, so even the heaviest rider can climb aboard a bike and pedal. With today’s cycling bicycles, anyone from the most out-of-shape beginner to the recreational racer can pedal for miles (and burn loads of calories) hour after hour.

It Strengthens Your Body's Biggest Muscles

Cycling uses all the biggest muscles in your body—your quads, hamstrings, hip muscles, and glutes. As you ride you also build lean muscle tissue in your lower body, especially in your legs and glutes. That's all essential for burning more fat longer.

It Trains Your Muscles to Burn More Fat

Cycling builds hundreds of thousands of capillaries in your legs, which means you can deliver more oxygen-rich blood to your working muscles. Thus the fat-burning cells in your muscle cells also get bigger, so they can use the increased influx of oxygen to burn more fat and produce more energy.

It Produces More Ways to Burn Fat

The endurance training you do on a bicycle elevates your levels of fatty-acid-binding proteins and fat-carrying enzymes so your body is more efficient at shuttling fatty acids from storage into your working muscles. Simply put, the fitter you get, the more oxygen you can use, and the more fat you can burn.

It Increases Your Daily Calorie Burn

Cycling also increases your daily calorie burn. It burns calories while you’re biking. Even at a recreational pace of 13 to 15 miles per hour, you burn 500 to 600 calories in one hour. That's about 4,000 per week if you ride just an hour every day. An hour of walking, on the other hand, burns just 150 to 250 calories while jogging only burns between 350 and 450 calories.

It Continues Burning Calories Long After You're Done

Finally, cycling lets your body to continue burning calories at a higher rate after you’ve stopped, because your body is still working to repair and replenish your muscles. Cycling also builds lean muscle tissue and raises your basal metabolic rate (BMR), the calories you burn while you’re just hanging around, not exercising. Studies show that just 30 to 45 minutes of exercise most days a week can boost your BMR and keep it raised all day.

For more information on cycling for weight loss, contact the FieldHouse in Sudbury.

bicycling.com

Spinning for Weight Loss and a Healthier Lifestyle

Joseph Coupal - Tuesday, March 20, 2018

FieldHouse, Sudbury, MAJoin a cycling exercise class and reap the benefits of spinning for weight loss and a healthier lifestyle. Below are some of the reasons why cycling is great for you.

Spinning makes you Happy

A recent study reported that as little as 10 minutes of cycling improved the mood among 21 men and women, compared to a similar group who did nothing during that time.

Feeling happier can help you beat fat by reducing the likelihood that you’ll reach for a mood boost in a pint of ice cream or use pizza to burn off the blues. Researchers have found that people who are sad tend to not only eat more food but also eat more high-carbohydrate, high-calorie comfort food than those who feel happy.

Spinning Gives You More Energy to Burn

Energy begets energy. The more you move, the more you’ll want to move. Exercise increases energy and reduces fatigue. Sedentary people who participated in an exercise program experienced less fatigue than their still-sedentary counterparts, and the average energy boost was actually greater than improvements reported from using stimulant medications.

Spinning Leads to Better Sleep

Because it gives you so much energy during the day, bicycling will help you sleep better during the night. Getting the right amount of sleep is good news for your weight-loss efforts, because when you don’t give your body the sleep your body craves more food.

Spinning Blunts Your Appetite

Studies of overweight men and women who start exercising show that vigorous exercise actually suppresses appetite for a few hours afterward. Likewise, people generally enjoy a “spontaneous reduction in hunger” when they start exercising, which they noted also consistently led to weight loss.

Spinning Relieves Stress

By exercising, you give your body a healthy outlet for pent-up stress. Aerobic exercise like pedaling a bike uses up excess adrenaline and slows the production of cortisol. It also stimulates endorphins and other good-mood chemicals that lower your anxiety and improve your sense of well-being.

Spinning is Fun

When people want to know the “best” exercise for weight loss, experts will tell you it’s the one you enjoy. And bicycling is highly enjoyable.

Spinning Makes You Healthier

A healthy body functions better, allowing you to live more fully and, of course, burn more calories in the process.

For more information on spinning exercise classes, contact The FieldHouse in Sudbury. If you are interested in one of the two free spinning classes we will be offering on Saturday, March 24, at 8:30 AM and 9:30 AM, reserve a seat by emailing Linda at Lmartindale@fieldhousesudbury.com.

bicycling.com

How to Set and Meet Fitness Goals

Joseph Coupal - Tuesday, March 13, 2018

FieldHouse, Sudbury, The trouble with not having set any fitness goals, or with not setting them correctly is that you can spend months at the gym, with no results. Understanding the importance of setting fitness goals and knowing how to set those goals is crucial losing weight and getting in shape.

As you know, there is often a pattern to working out and weight loss. You decide now is the time, you get excited and work regularly and eagerly, then your motivation starts to wane because you don’t see results. Having SMART fitness goals helps you better connect yourself with what you want and keeps you motivated because you see results. This helps you continue to persevere when your focus inevitably starts to wane.

SMART fitness goals are specific, measurable, action-oriented, realistic, and time-sensitive. These types of goals break larger, intimidating general fitness goals into smaller, more achievable ones that get you where you want to be.

Specific goals – “I want to lose weight’ doesn’t mean anything. How much weight do you want to lose?

Measureable goals – you need to be able to measure your goals. Want to lose waist size? That is a measurable goal. If your goals can’t be measured they may not be specific enough.

Action oriented goals – you need to be able to find an action that will help you reach your specific goal. You want to lose weight so the action is to cut your calories by cutting out soda. Or, if you want to run a road race, then your action can be to run an extra mile each week.

Realistic goals – it is unrealistic to say you want to lose 50 pounds by Summer. However, you can lose 1 pound per week until Summer.

Time sensitive goals – What is the due date of your fitness goal? When is the road race? When do you want to be one size smaller?

For more help setting SMART fitness goals, contact FieldHouse in Sudbury.

Keep Your Weight Loss Program On-Track

Joseph Coupal - Tuesday, March 06, 2018

FieldHouse, Sudbury, MAOften we try to get in shape in the summer, and then we tend to get lax about our diet and exercise as fall and the cooler weather move in, then we want to get in shape for summer again. This is a frustrating roller-coaster. If your weight loss program was working and has now tapered off, this is normal. No matter how faithful you are, from time to time you'll fall off the wagon.

Here are some strategies for you to try.

1. Visualize

Have a vision of success. The mind is a strong tool -- use it to achieve what you want.

While you're imagining, remind yourself of reality: excess weight and yo-yo dieting is unhealthy. Make sure this is a lifetime commitment not a temporary plan to drop 10 pounds.

To stay with your weight loss program, only keep healthy foods in the house.

2. Understand Your Weight Loss Personality

Personality plays a role in our attitude towards food. You should know your tendencies and tailor your weight loss plan to conquer your unproductive inclinations.

3. Write Down Everything You Eat or Drink

A common mistake is underestimating how much food you've eaten. This can lead to a weight loss plateau or weight gain. Keep a diary of your daily food intake (every bite, taste, or lick) can help you see where you're going wrong.

4. Beware of 'Calorie Creep'

A key reason for a gaining weight is eating more than you think. It's easy for portion sizes to increase. It is important to weigh and measure your food to understand proper portions. Try cutting your daily calorie intake by 100 or 200 to move beyond the weight loss plateau.

5. Watch Restaurant Overeating

At restaurants, rich foods and supersized portions can sway even the most determined dieter. Especially if you eat out often, look at restaurant eating as a chance to practice good portion control.

6. Eat Protein to Manage Hunger

A high protein diet can help squelch hunger. Protein foods work by suppressing a hormone secreted by the stomach that stimulates appetite. Foods high in fat actually raised levels of that hormone and increased hunger. Carbohydrates make people hungrier than they were before they had eaten.

7. Eat More Fruits and Vegetables

Fill up on produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. The U.S. government's dietary guidelines suggest that we get 7-13 cups of produce daily.

8. Push your Exercise Routine

Using the treadmill every day for 30-minutes or walking the neighborhood with friends is good, but your body gets used to it too. After a while, your muscles get used to the routine and become very efficient at doing the task at hand.

To keep your muscles guessing and burning calories, vary your physical activity and exercise routine.

Also make sure your routine includes strength-training exercises which help counteract muscle loss due to aging. Building and preserving muscle mass is a key factor in reaching a healthy weight, as muscle requires more calories to maintain than fat.

10. Try Yoga to Avoid Stress Eating

Stress eating is bingeing on food to soothe your inner emotional turmoil. You are not really hungry. Yoga lowers levels of stress hormones.

For more information on maintaining a healthy lifestyle, contact The FieldHouse in Sudbury.

WebMD


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