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Holiday Exercise is Beneficial

Joseph Coupal - Tuesday, December 11, 2018

FieldHouse, Sudbury, MAThe holidays are here. Being physically active this time of year can help people maintain their weight or even lose a pound or two. Plus, it can relieve stress and improve health.

Consider the benefits: Regular physical activity has been shown to lower the risk of early death, help control weight and reduce the risk of heart disease, stroke, type 2 diabetes, depression, some types of cancer, and many other conditions. It also lowers the risk of cognitive decline and hip fractures.

By the start of the New Year, many people will resolve to get in better shape, but it’s not too soon to start now.

Here are some of the benefits of exercise.

There are advantages of exercising during the holidays.

Exercise does take some time from your busy day, but there are benefits. You can use that time to think about what gifts to give, to plan your to-do list, to connect with friends for holiday walks and runs, to reflect and to give yourself the gift of health. Exercise disconnects you from e-mails, phones and screens and allows much needed “thinking time.”

Many people start exercising at the first of the year, but lots don’t stick with it.

People will maintain an exercise program if it offers benefits. So you’d better embark upon an exercise program that is not only realistic for you but nourishes your soul.

For example, if you and your partner promise to go once a week with some friends, you’ll likely have more fun — and stick to the program.

Walking is the most popular exercise and you can get more from your walking routine.

Walking works. Put some pep in your step, find a friend and enjoy a brisk walk ‘n’ talk. Plan it into a lunch hour, or find some other way to give purpose and meaning to the walk. That is walk the dog, walk to the post office, walk alongside your child who is slowly riding a bike.

Weight training is important.

Weight Training through lifting weights, dumbbells or your body weight, stimulates muscles to grow stronger. Strong muscles tug on tendons and bones, making them stronger. Strong muscles and bones mean fewer falls and broken bones.

When planning your weekly program, keep this in mind: Lifting once a week maintains muscle mass; twice a week builds muscles. Lifting any type of weight is better than lifting no weights. A gallon of water weighs 8 pounds, a bag of sugar 5 pounds. So be creative.

Too tired to exercise when you get home from work, and find it hard to squeeze in a workout before they go to work?

Finding time to exercise can be a challenge, but if you really want to, you will find it. Get off the bus a few stops early and walk for 15 minutes on your way home from the office. Sit on an exercise ball office chair.

Exercise is an investment in good health. We all need to move our bodies for health reasons. Take note: You will find plenty of time to be sick if you cannot find time to stay healthy.

Not eating enough may be the biggest problems with most people’s diets when it comes to staying healthy and exercising at their peak.

The biggest problem with diets is under-eating at breakfast and lunch, only to overindulge at night. Fuel by day and lose weight at night rather than diet by day only to blow it by night. Experiment with front-loading your calories and observe the benefits: more energy, less hunger, more productivity, fewer snack attacks, feel better. You’ll be better able to eat a smaller dinner and create the calorie deficit at night. Then you can lose weight when sleeping instead of during the busy part of the day.

For more holiday weight loss tips, contact the FieldHouse in Sudbury.

USA Today News

The Right Fitness Club is About More than Just Equipment

Joseph Coupal - Tuesday, December 04, 2018

The FieldHouse in Sudbury, MAAll fitness centers have the exercise equipment you need. That’s the easy part. Fitness centers are designed to have the tools and equipment that an experienced exerciser can use to stay fit and healthy.

Those experienced exercisers can walk into any club and start a workout routine. But, those experienced exercisers only make up about 5% of all exercisers in any given club, at any time.

The people who bounce around from gym membership to gym membership or are intimidated by any gym membership are the people who do NOT have the tools or the knowledge or the experience to get and stay fit on their own. They are also the ones who want it the most, but don't know how to start. That’s why choosing the fitness center that is right for is not just about ‘the equipment’. It’s about the staff, the exercise programs, the nutrition help, and the tools that the gym can provide to help the inexperienced exerciser develop an exercise routine and lifestyle for fit and healthy living.

Those who can’t do it on their own, and cannot develop their own exercise and nutrition plan need a fitness center that has the tools, the staff, and the personal trainers to help. At the FieldHouse, we are committed to you. We are committed to your mental and physical health.

Getting healthy and fit is not just a one month, two month, or commitment for some other amount of limited time. It is actually a lifestyle shift. You need the learn the tools to make that shift and to stay committed. Exercise and health is about making the right choices all the time. Exercise should no longer be ‘the necessary evil.’ Exercise should be fun and motivating.

At The FieldHouse we are committed to showing you what a fit and healthy lifestyle can do for you, both mentally and physically. If you are interested in finding the right health club, please contact us.

The Perks of Belonging to a Smaller Fitness Gym

Joseph Coupal - Tuesday, November 13, 2018

FieldHouse, Sudbury, MAGym members should refer to their gym as their church. For many, their gym serves as their "third place." The first: your home. The second: your workplace. Your third place: your communal place. A term coined by author Ray Oldenburg, a third place is a welcoming and comforting spot that involves regulars. A place where, as the theme song to the old TV show Cheers goes, everyone knows your name. (Not to mention, it's a healthier alternative to a bar.) A gym environment has enormous influence over our lifestyle choices and factors greatly into the creation and implementation of new habits, so this gym-as-third-place scenario can be a real blessing for your fitness regimen.

Though there are exceptions, privately owned fitness gyms cultivate this sense of community better than large gym chains. This is likely the result of having smaller membership populations, a greater emphasis on group exercise classes, a more specific fitness focus (i.e., kettlebells, Spinning, adult fitness, sports performance), and more emphasis on member retention.

Going to the gym is an experience you want to repeat over and over when you not only love the workouts but the staff makes you feel like family and fellow gym-goers become your friends who ask after you when you aren't there.

Membership fees can be more expensive than those $10/month gyms, but places that create a strong sense of belonging can pay you back in other ways. You can reap benefits in terms of developing positive relationships with those who hold similar values, of course, but also by decreasing medical bills. Simply put, greater consistency leads to better health and feasibly fewer doctor visits. When people ask what the best workout program is, the answer is always the same: the one you will do. And a third-place gym is well worth finding for that very reason.

So how do you find your health club? Do some comparison-shopping. Scope out the vibe at the gyms near you. Do the activities they do there interest you? How readily do the employees answer your questions? How happy do the members look? Do they interact with each other? Are you introduced to others? If you're looking for someplace to do something other than put your head down and earbuds in—if you're looking for a place to truly congregate—these questions are relevant.

You're drinking from the holy grail of health so it's important to experiment until you find the right place match for you. Contact The FieldHouse in Sudbury for more information or for a free-pass so you can give us a try.

womenshealthmag.com

Youth Sports Programs Help Kids Develop Character and Values

Joseph Coupal - Thursday, September 20, 2018
FieldHouse, Sudbury, MA

The National Alliance for Youth Sports believes that participation in sports and activities develops important character traits and lifelong values in children which can create a positive impact in their lives. Youth Sports programs seek to make the sports experience for all children safe, fun and healthy. Programs promote the value and importance of sports and physical activities in the emotional, physical, social, and mental development of children.

Here are five reasons why you should sign your child up for youth sports today.

Sports boost self-esteem

Children learn to be confident on the field. Seeing their hard work pay off has a positive impact on their self-esteem. When kids achieve their goals on the field it teaches them they can achieve any other goal they set later in life.

Playing sports helps develop teamwork and leadership skill

Working as a team to reach a common goal helps children develop communication and problem solving skills that will benefit them on the field and off.

It’s a natural stress reliever

Exercise is a great way for kids to loosen up and let go. Sports also help kids develop tight bonds with their teammates which will provide them with a support system.

Kids develop lifelong healthy lifestyle habits

Regular physical activity improves a child’s fitness and helps them to stay in shape.

It’s fun!

The memories made playing youth sports will last a lifetime. You may forget the name of your 6th grade Science teacher, but the memory of scoring the winning goal in the Youth Soccer Championship will always stay with you.

For more information on Fall youth sports programs contact The FieldHouse in Sudbury.

usmc-mccs.org

Eight Benefits of Spinning

Joseph Coupal - Tuesday, September 04, 2018
Spinning Classes - Sudbury, MA

Yes, you love hopping on your bicycle when it’s nice outside, pedaling from one place to another and getting in some good exercise. But the thought of sitting on a stationary bike and sweating in a dark room for 45-minutes baffles you. What enjoyment could you possibly get out of that? Don’t be so quick to turn your nose up at an indoor cycling training.

Spinning exercise is helps you to get motivated and get the endorphins flowing. Plus, you can burn anywhere from 400 to 600-plus calories depending on your intensity and how long you’re in the saddle. Still not convinced? Here are eight reasons you should learn to love class.

1. You’ll get the energy you need to give 100 percent the whole workout.

From the instructors to the music to the constant change in lighting, good spin classes never seem to have a dull moment. You’re going to come and have an instructor who’s giving 120 percent and that’s contagious.

2. You’ll push yourself to the max, but no further.

Spin classes aren’t made for Tour de France contenders. They are for everyone from beginner to advanced levels of fitness. We focus on metabolic intervals, light resistance to heavy resistance, so your legs burn and are challenged, but never feel too fatigued. Indoor cycling studios take an interval approach to pedaling on “flat ground” versus pushing hard to “climb a big hill”. Interval training gets the heart rate up so you can burn more calories in less time. It may hurt a little to walk up and down the stairs after class, but who doesn’t love knowing they worked hard.

3. You’ll get lost pedaling to killer music.

And after taking class a few times, you’ll learn which instructor you like best, and who has the most similar taste to you in music. There’s nothing like keeping pace with a good beat and seeing everyone else around you on the same count. Research even supports that athletes work out harder when listening to music at a faster tempo. Music is a huge part of working out. It allows you to bring up feelings and emotions that you wouldn’t think about at the office. If you had a bad day, it helps you restart.

4. You’ll get a full-body workout — not just legs!

Didn’t expect to see weights in a cycling class? It’s becoming more and more popular, as well as the use of resistance bands. While Spinning is great for your legs, different methods are focusing on giving riders more of a total-body burn. If we’re promoting a full-body workout, we want to make sure we’re delivering. And in the meantime, you’re still pedaling. Though the weights may seem light at first, after a few songs, they’ll feel like bricks and impose a real challenge — no matter your strength level.

5. You’ll get used to that sore butt feeling.

We’re not going to lie, if it’s your first time, or you haven’t been in a while, chances are, your bum will be sore the next day. So what can you do to avoid squirming at your desk the day after? Be sure you’re not in the saddle the whole time. Most classes will have you in and out of the saddle every other song. If we spend 50 percent of one song out of the saddle, the next one we’re in. Still not comfortable? Try using a padded seat or shorts with a shammie in them.

6. You’ll define and lean out your legs.

Notice we didn’t say bulk up. It’s a huge misconception that ‘my legs are going to get big if I spin’”. The interval training that most studios practice, with some upper-body work, allows you to tone muscles that you may have not even known you had and sculpt your body back into youthful shape.

7. You’ll feel that team spirit.

While it can be fun to go on a ride alone to clear your thoughts, the energy you feel from your spin class peers is contagious. If you come into class and really show up, your 45-minute ride could feel as fast as 20 minutes because you’re enjoying it. For instructors, it’s all about entertaining, interacting with the crowd and having a great time so that riders aren’t watching the minutes drag on — that’s the worst kind of workout. And when blacklights are switching on and off, and the person next to you is screaming out in anticipation and excitement for the coming climb, you won’t even realize it’s your second-to-last song. You’ll be having too much fun working out and sweating.

8. You’ll leave feeling euphoric.

That’s the best way to describe the energy high that sticks with you after the ride.

Choosing to ride doesn’t mean giving up all other exercise and trading in the barbell for cycling shoes. But if you’re healthy and injury-free, adding cycling into your workout regimen a few times a week can only advance your fitness. And if you’ve decided that spin is the way you’re going to get fit, then don’t be scared to fully commit. No matter which method you choose, Spinning in any capacity is amazing for you. It can only help you better yourself.

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

Source: huffingtonpost.com

Lose Weight With Indoor Cycling Training

Joseph Coupal - Thursday, August 30, 2018
FieldHouse, Sudbury, MA

Whether you want to slim down for vacation, a special event, or the holidays, exercise needs to be part of the weight-loss equation. Exercise will help you preserve muscle mass, which is healthier for your body and better for your appearance. Plus, maintaining muscle will make your weight loss easier to sustain for the long haul. While a leisurely bike ride outside isn’t likely to help you shave off pounds, indoor cycling training can. Besides burning 400 to 600 calories in a 45-minute class there are other benefits of spinning. Indoor cycling also helps rev up your metabolism and offers the opportunity to tone and strengthen all of the muscles in your legs, glutes, and core—without bulking up your thighs. To get the most out of an indoor cycling routine, see the tips below.

Cycling Tips

Eat before you ride.

Contrary to what you may have heard about the benefits of exercising on an empty stomach, it’s smart to provide your body with the energy it needs to ride hard and get maximal benefits from the workout. Even if you take an early morning class, eat something small 30 minutes before you ride. Do the same an hour or two before afternoon or evening cycling sessions by having a combination of protein and carbs. Besides helping you fuel up for the workout, eating beforehand can help you burn extra calories, thanks to the thermic effect of food. Be sure to drink plenty of water before, during, and after the ride; your body needs a sufficient water intake to keep your metabolism humming and burning calories efficiently.

Vary the pace and difficulty.

With most forms of exercise, interval training can pump up your metabolism more than exercising at a steady state—and the same is true of indoor cycling. Think of it as a way of tricking your body into burning calories faster. By alternating bursts of harder pedaling (meaning, a faster cadence against heavier resistance) with a more comfortable pace, you’ll burn more calories during the workout than you would have at a steady, moderate pace. This will also trigger greater exercise post oxygen consumption (the after-burn effect), causing you to continue to burn more calories for a few hours after cycling.

Split your workouts.

If you don’t have time for a 45-minute cycling class, do two 25-minute solo sessions and you’ll burn just as many calories between the two as you would with one longer class. You might even push yourself harder during a shorter session, torching more calories. Either way, you’ll reap the after-burn effect twice in a day instead of once, allowing you to burn more calories in 24 hours.

Revamp your cycling workouts.

Do the same type of ride day after day, and your body will adapt to the activity and you won’t get as big a metabolic bang for your effort as you did initially. The solution is to regularly switch up the types of rides you do (alternating between endurance, strength, interval, and race-oriented rides), and vary the intensity, to coax your body into burning calories faster during and after the workout.

Do resistance training.

The more lean muscle you have, the higher your resting metabolic rate (RMR) will be and the more calories you’ll burn even at rest. To build muscle outside the cycling studio, perform at least one set of strength-training exercises for each major muscle group two or three times per week.

Replenish your muscles properly.

Within an hour after your workout, consume a combination of carbohydrates and protein to replenish your muscle glycogen stores and provide amino acids for muscle repair and building. This will keep your muscles and your metabolism operating smoothly and prepare your body for your next workout.

Don’t give yourself a dietary free pass.

Some people make the mistake of thinking that since indoor cycling is such a high-intensity exercise, they can eat whatever they want and still lose weight. Not so. You need to burn an extra 3,500 calories to lose one pound of body weight.

Keep moving.

If you’re exhausted after a hardcore cycling session, don’t give yourself permission to become a sofa spud for the rest of the day. Do this and you’ll end up compromising the calorie-burning effects of your cycling workout and your progress toward your weight-loss goal. A better approach is to move more to lose more.

For more information on our indoor cycling training, contact The FieldHouse in Sudbury.

Source: verywellfit.com

10 Reasons Children Should Exercise

Joseph Coupal - Monday, August 20, 2018
FieldHouse, Sudbury, MA

About one-third of American children ages 10 to 17 are overweight or obese and fewer than 25% of children get the recommended 60 minutes of moderate-intensity physical activity per day.

Interaction with technology, urbanized living, academic pressures and other factors have combined to create historically low rates of youth physical activity.

However, essential aspects of physical, cognitive, behavioral and social development are taking place when kids exercise frequently.

Why should children exercise? Here are the top 10 reasons why helping kids become active once again is necessary to the rest of their lives:

  • Children who are active 60 minutes per day demonstrate lower rates of obesity.
  • Greater rates of activity in children have been associated with higher test scores in reading and math.
  • Physical (body) and cognitive (brain) development go hand-in-hand. While this continues for life, this relationship is most critical at a young age. When kids are active, their brain develops, allowing for new types of activity.
  • Play-based activity that requires a high degree of sensory input (sight, sound, touch, etc.) helps develop a broad array of skills that make physical activity more enjoyable later in life.
  • Frequent physical activity has been associated with improved behavior in the classroom and beyond.
  • It appears that active children are more likely to become active adults.
  • Aerobic activity has been shown to increase the size of essential brain structures and number of neural connections.
  • Frequent activities requiring a high degree of balance and coordination have been associated with improved emotional response.
  • Frequent exercise decreases symptoms of depression and anxiety in children.
  • Regular exercise with children promotes self-efficacy with regard to health and self-image.

Taking away from academic time as a teacher to get kids active is a challenge. Disrupting the peace and quiet offered by an iPad and kid-sized headphones is a hard sell. Taking time out of our already packed lives as adults to allow kids the opportunity to be active can feel like an uphill battle for just about everyone.

However, as you can see exercise and frequent activity for kids is critical to their ability to develop into happy, healthy, active adults.

For information on Fall Sports Programs for kids, contact The FieldHouse in Sudbury.

Source: acefitness.org

Fall Sports Programs for Kids and Teens

Joseph Coupal - Tuesday, August 07, 2018
The FieldHouse in Sudbury - Fall Sports Program for Kids

Now is the time to register your kids for Fall Sports Programs. Are you looking for extra-curricular fun for your kids while helping them develop skills, self-confidence and drive? Look no further than the sports programs at the FieldHouse in Sudbury.

Basketball

Our two high school regulation hardwood courts are great for all ages and skill levels. We offer youth basketball programs for ages 4-18, basketball camps, and individual training sessions to help you stay in top performance shape during the off season.

When playing at The FieldHouse, not only will your skills improve, but your conditioning will as well. You will have an opportunity to play against the toughest competition from all over the Metrowest area. When you play against the best, you have a shot at becoming the best.

Lacrosse

At The FieldHouse, our state-of-the-art 65 x 35 yard indoor turf field is open for lacrosse all year long. We offer clinics, individual training sessions, facility rentals, and drop in free play.

Join our coaches as they keep you in top performance shape through the off season. One-on-one lacrosse sessions with our coaches will give you the opportunity to fine tune your strengths and improve your weakness while the competition takes a break.

Volleyball

Our two full size indoor courts have more than enough room for parties, or just pick-up games.

Plus, our volleyball clinics teach all skill levels in a great environment. Our excellent team of coaches will guide players of all abilities through a playing experience like never before.

Field Hockey

Our state-of-the-art 65 x 35 yard turf field is open for Field Hockey all year long. In our indoor facilities you won’t have to worry about banging into hockey boards while playing field hockey.

Whether you’re looking to make the varsity team or just learn some new skills, come work on perfecting your ball-handling skills and short passing game. Work on your stick skills while having fun.

Tots

Kids love our Tots sports classes! While they are having fun, they are also developing skills that will make a difference in their future performance. Instructors provide your toddler with an opportunity to develop physically and socially in a safe and fun environment.

For more information on Fall Sports Programs, contact The FieldHouse in Sudbury.


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