CALL 978-216-3268 Open Gym and Fitness Hours

Open Gym and Fitness Hours

FieldHouse Sudbury Blog

RSS Grab FieldHouse Sudbury RSS Feed

Adult Fitness Programs that Help You Lose Weight for Summer

Joseph Coupal - Wednesday, April 11, 2018

FieldHouse, Sudbury, MAThe warm weather will be here soon. It is time to stop putting off your commitment to get in shape and lose weight.

The FieldHouse in Sudbury can help with an extensive group exercise schedule, personal training programs and welcoming environment. Now you have no more excuses; we can help you reach your fitness goals. With an expansive and diverse group exercise schedule, we have an exercise class for you that is exciting and challenging and can help you change up your routine.

Withi FIT Conditioning, FIT Cardio, Tabata, FIT Power, Boxing, and Small Group Training, as well as weights and cardio machines, we have all the options you need for a great workout and to get in shape for summer.

But, our newest offering is also swiftly becoming our most popular offering: Spinning Classes in our new indoor cycling studio.

Cycling:

The spinning exercise classes are the swiftly becoming our most popular adult group fitness class. And it's not just because Spinning is an unmatched way to make your fitness goals a reality. There are no complicated moves and no pressure on any of your joints. Group Cycling has top-notch instructors and great music that begs your legs to pedal, getting into the best shape of your life has never been more fun.

For more information on group exercise classes, contact The FieldHouse in Sudbury.

Benefits of Spinning Workouts

Joseph Coupal - Monday, April 02, 2018

FieldHouse, Sudbury, MAA spinning workout is an excellent way to burn calories and relieve stress. The workout uses a stationary bike, which has various tension levels. The bike will also track your progress, which helps keep you motivated to continue and accomplish your fitness goals. There are numerous benefits of spinning workouts.

Burn Calories

A spinning workout of 45 minutes may allow you to burn around 500 calories, which is a huge amount when compared to other types of exercise. However, the amount of calories you burn will depend on the intensity of the workout. Adjust your bike according to the intensity you desire.

Build Muscle Tone

Indoor cycling training will also help you build some muscle tone. The workout will focus on the core muscles, as well as the buttocks and thighs. You can increase and decrease the tension of the bike; this is similar to riding up and down a hill. While you pedal, you will work your thighs and calves. If you maintain the correct position on the bike, you will also work on your abdominal muscles. When you pedal faster, you are likely to burn fat. When you pedal slower and have a higher tension, you will work your muscles.

Increased Cardio Endurance

If you opt for regular spinning classes, you will build increased cardio endurance. This is beneficial, especially if you feel weaker and start panting even after an insignificant effort, such as climbing a flight of stairs.

Low Impact Exercise

A spinning workout is a low impact exercise. This means that it won't put pressure on knees and joints, as other aerobic or running exercises do. The workout is also recommended for people that suffer from arthritis.

Relieve Stress

Any type of exercise is known to relieve stress. However, a spinning class can be a more efficient stress reliever than most types of exercise. This is due to the fact that the workout is intensive and it is a class where you can meet people and socialize.

Spinning classes are held by an instructor that will motivate you throughout the workout. In addition, there will be music, which will make the class more entertaining.

Reduced Risks of Injury

While running and jogging may present a high risk of injury, a spinning class is less likely to cause any injuries. However, it's recommended to stretch prior to the class, so that you don't pull any muscles.

Adjustable Tempo

The stationary bike will have adjustable tensions, which you can change during the class. Your trainer can indicate when to change the tension, or you can adjust it according to your abilities and fitness goals.

Track Your Progress

Most stationary bikes will have some devices which will track the amount of calories you burn, your mileage and even your pulse. This means that you can track your progress, which is also a motivating factor.

Can Be Done Year Round

Unlike other types of activities such as jogging, which can be unpleasant when performed during the months with extreme temperatures, a spinning class can be performed at any time during the year.

For more information on the classes held in our indoor cycling studio, contact The FieldHouse in Sudbury.

fitday.com

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

Personal Training is Great for Your Health

Joseph Coupal - Monday, February 26, 2018

FieldHouse, Sudbury, MAWith the warmer weather approaching, swimsuit season is drawing near. For many, that could mean heading to the gym and even seeking out a personal trainer.

There are many different reasons why people choose to be active, and there are even more reasons why picking the right personal trainer is so important.

If it is time for you to start strength training, something everyone needs for health and weight loss, do it right and seek out a personal trainer.

Do your own interviewing when it comes to selecting her personal trainer.

Find out what kind of training the gym has, what kind of people and clients the personal trainer you are considering works with. Do you want to run a marathon, do you have a chronic injury, or do you just want to be stronger and healthier.

The trainer you choose should also ask you questions about your health and medical history so they can customize the workout just for you.

Your workout should be custom designed for your specific needs because not everyone is going to do the same workout. The workout should be designed for your fitness goals.

Here are some questions you should ask when it comes to picking a personal trainer.

  1. Are you certified?
  2. Do you have a degree in the field?
  3. Do you have any additional certifications?

Any additional certifications, such as contract and relax stretching, Pilates, and cancer fit training will show the trainer has more experience and can reach your specific needs.

However, certifications can give people a false sense of security. It is important to look at what qualifies a trainer to be good for you and your needs. Check references and speak to their other clients who have had similar needs to yours.

It is important to look for other things besides just being certified. Sit down and talk to them, see what their plan is for you what their experience is. If it isn’t a good fit after a few training sessions, switch personal trainers.

Personal training can give you the strength and the motivation you need to achieve your fitness goals.

Getting your own personal trainer can be best thing you can do for yourself and your health.

If you are interested personal training, contact the FieldHouse in Sudbury.

Excerpts NBC11

Interval Training and Group Classes are Top Fitness Trends for 2018

Joseph Coupal - Wednesday, February 07, 2018

FieldHouse, Sudbury, MAHigh-intensity interval training will be the No. 1 fitness trend in the coming year, while smartphone exercise apps that prompt your activities will be out -- or so says the Worldwide Survey of Fitness Trends for 2018.

Such training, known as HIIT, typically involves short bursts of high-intensity exercise followed by a short period of rest or recovery: intermittently sprinting for 30 seconds, for example, during a moderate-pace jog.

The US national physical activity guidelines recommend 150 minutes of moderate activity or 75 minutes of vigorous activity each week with additional muscle-strengthening exercise for adults and 60 minutes a day for children. If you step it up a little bit and get your heart rate up and move from walking to jogging, it decreases to 75 minutes per week.

HIIT is a worthy way to meet your physical activity guidelines. But there's a word of caution with that: Anytime you do high-intensity anything, there may be an increased risk of injury.

If you doubt your ability to safely exercise in high-intensity bursts, get a good physical exam before starting a program.

Over the past 12 years, American College of Sports Medicine's Health & Fitness Journal has conducted a survey on thousands of professionals, including personal trainers and physical therapists, to predict the biggest health and fitness trends for the coming year.

This year's survey, which included responses from 4,133 fitness professionals around the globe, placed "group training" -- classes involving more than five participants -- in the No. 2 slot. Meanwhile, "wearable technology" -- such as activity trackers and smartwatches -- came in third, and "body weight training" -- the use of your own body weight as a form of resistance while doing modified pushups and other exercises -- came in fourth. "Strength training," or the use of barbells and weights, placed fifth.

The survey was developed for two purposes, the first being to help guide the fitness industry.

The survey is also done from the perspective of people who use the gym, the clients. It helps them identify gyms across the country that are offering the best kinds of exercise programs.

One of the biggest surprises on the 2018 list was the re-emergence of group exercise programs.

Another trend for 2018 will be older adults being welcomed back into fitness clubs.

Finally, yoga remains in the top 10, where it has been since the survey started.

For more information on a gym that offers adult group exercise classes, free weights, cardio machines and more, contact The FieldHouse in Sudbury.

CNN

Team Building Is The Most Important Investment You'll Make

Joseph Coupal - Tuesday, January 30, 2018

FieldHouse, Sudbury, MATeam building events have a bad rap. In most companies when a supervisor says, “We’re going to do some team building!” employees start re-running old episodes of The Office. It’s one thing to see it on TV, but getting a real-life taste of your manager mimicking Steve Carell’s insanely-awkward-try-hard leadership style just isn’t as funny.

In fact, team building is the most important investment you can make for your people. It builds trust, mitigates conflict, encourages communication, and increases collaboration. Effective team building activities for work means more engaged employees, which is good for company culture and boosting the bottom line. It can also be adventurous and enjoyable if you do it with a little pizzazz.

O2E Brands has earned a spot as one of the country’s best places to work and team building is a big part of that. Here are the ground rules that apply when it comes to planning activities for your people.

Don’t force the corporate stuff

The most successful, memorable team-building events are ones that don’t feel like a day at the office. Activities that overtly aim to draw in leadership lessons or practical takeaways are less powerful. Spending time together, sharing an experience or working towards a common goal allows bonding to happen more organically and far more effectively.

Ditch the company picnic

It turns out that happiness and learning are tied very closely together. Trying new things with your staff can generate good vibes among employees, which in turn benefits the business itself. Choosing something unique and slightly outside of people’s comfort zones can encourage them to come together in new ways.

One of the team members was afraid of heights - and had always hoped to conquer that fear - O2E Brands took the whole crew to the country’s longest zip line. Being thrust into a thrilling situation, 600 feet above helped everyone gel that day.

It’s not a splurge - it’s an investment.

A few years ago, O2E took the top-performing franchise partners NASCAR racing. It wasn’t a fortune at $350 per person, but it was still a sizeable chunk of change for a growing company. At the end of the day, it was a totally worthwhile investment. The team felt appreciated. The experience - screeching around a track at more than 145 miles per hour - was absolutely unforgettable and everyone felt like champions.

The point? This stuff isn’t fluff. You don’t have to bet the farm on fancy, expensive trips or experiences, but don’t skimp either. Be willing to make a real investment.

Keep that positive energy going at the office

Most team-building falls flat because it’s a one-time activity - done and then forgotten. It’s key to find ways to keep the excitement going. The challenge is creating opportunities for people to connect and interact in meaningful ways, outside of regular meetings or presentations.

How do you know you’ve gotten team building right? If there was laughter, a sense of excitement and accomplishment, and maybe a few Instagram moments, you’re definitely on the right track!

For more information on corporate team building events at the FieldHouse in Sudbury, contact us.

Forbes

The FieldHouse in Sudbury has New Graffiti

Joseph Coupal - Wednesday, January 17, 2018

FieldHouse, Sudbury, M

Painted by Problak Art, our latest mural rivals our original graffiti wall art. Problak Art was founded by Rob “Problak” Gibbs who grew up in Roxbury, MA. From a young age, he had a vision of beautifying the ghettos of Boston with graffiti art - an art form that is frequently overlooked, under-valued and misunderstood. The concept that a picture is worth an infinite amount of words inspired Rob and provided him with the opportunity to take ownership of one of our culture’s modern hieroglyphics: graffiti. He developed a vision of beautifying Boston purely by instinct, experiencing his “calling” as a young man, a child of the HipHop golden age. The need to place social consciousness in HipHop culture is a driving force behind Problak’s creativity.

Lee Soem was the leader of this project and Rob’s partner. He met Rob around the age of 15 and has been working with him for about a decade now. Rob was also Soems’ mentor at Artists for Humanity. "SOEMS" An unofficial word used in American culture, but not noticed or acknowledged. So, em... What's happening tonight? An intro to a statement or question to be asked. Used by all but not seen or recognized, “SOEM” the Boston based graffiti artist relates to that all too well by doing graffiti, and expressing himself through the styles and variations of letters crafted. From doing full scale detailed murals, to painting personal graffiti in abandoned areas, all the way down to doing his name carefully composed on stickers. SOEM enjoys being in plain sight but not immediately recognized.

The work of Rob Gibbs and Lee Soem impels the viewer to allow imagination to become a playground for testing boundaries and breaking rules. Rob is a painter, muralist and graffiti artist who was one of six urban teens to co-found the non-profit youth development organization, Artists For Humanity (AFH) in 1991. Through this innovative non-profit organization, he has been blessed with a career in the arts that has spanned decades and has been able to work as a mentor to young people in the creative process. Rob applies his experiences and efforts to expand into neighboring communities, sharing the proven youth development model of arts and entrepreneurship training. Both Rob and Lee were thrilled to work on another project at the Fieldhouse and believe that they shined a light on what makes the Fieldhouse a special place for athletes and families alike. Come down and see their beautiful creation and imagine for yourself what it all means....


Follow Us

Delivered by FeedBurner

Tags