The Importance of Stretching

How important is it to stretch?

  • Keeps muscles flexible, strong and healthy to maintain a range of motion
  • Without stretching, muscles can shorten and become tight
  • Without stretching the muscles become weak and are unable to extend all the way, which puts you at risk for joint pain, strains, and muscle damage.
  • It takes weeks to months to get flexible, so staying committed to stretching every day is important.
  • Stretching increases blood flow and circulation
  • Better balance and range of motion
  • Decreases stress
  • Improves posture

Tips for a better stretch

  • Warm up first
  • Focus on major muscle groups such as shoulders, neck, calves, thighs, hips and lower back.
  • Hold your stretch for 30 seconds
  • Remember to keep breathing!
  • Stretch evenly on both sides
  • Do not bounce while stretching
  • Stretch for 10 minutes every day

By- Casey Bingaman – Massage Therapist

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Post-Workout Skincare Tips

Exercise is essential for a healthy body and mind, but it can easily wreak havoc on your skin if you don’t care for it properly. Why put in all the time and work to ensure every limb is toned and flab free only to feel self-conscious about sunspots and acne? Fortunately, these easy pre- and post- workout skin care tips can help ensure that your skin stays healthy, beautiful and glowing even on your hardest gym days.

Healthy skin actually starts before and during your workout. If you are not prone to acne, then waiting until you get home to shower and wash your face is fine. However, if you find pesky pimples popping up over night after a great sweat session then take note of the following tips to keep your skin clear and glowing.

RTS_0006RTS_0002Pre-workout:

Make sure you remove your makeup before your workout. Makeup mixed with sweat is one of the most common ways that pores get clogged. Washing your face with water and a cleanser removes bacteria best, but a makeup wipe is a close second. If you’ll be exercising outdoors, be sure to apply an even layer of sunscreen before hand. For best protection, choose a broad spectrum sunscreen with SPF 30 or higher.

During:

Sweating is a great way to detox your skin, but touching the same machine and equipment as a ton of other people is a great way to spread bacteria to your face. Try not to touch your face during your workout. It’s a good idea to wipe down all equipment you use with antibacterial wipes before use. Also, make sure you pull your hair back out of your face, as hair care products you used that day could drip down your face or neck clogging pores and causing breakouts.

Post-workout:

Clean your skin as soon as you can. Taking 1 minute to do a quick rinse of your face can remove the bacteria that is lingering on your skin. Choose a face wash with benzoyl peroxide or glycolic acid for extra antibacterial effects. Back acne got you down? Make sure you are washing or wiping down your back too if you’re prone to breakouts there. Last but not least don’t trash your water bottle as soon as your workout is over. Because your body loses so much more moisture in activities that get your body temp up, you’ll need to keep hydrating post-workout for your skin to recover.

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With a combination of a healthy lifestyle and adequate skin care, you can look forward to feeling and looking your best.

Writer: Erin Jensen, PA-C & Claremont Club Member

Determining Maximum Heart Rate

shutterstock_704305573Historically trainers and exercisers have estimated their maximum heart rate (in beats per minute (bpm)) from the “standard” formula 220 – age. This is done to gauge exercise intensity as a percentage of this maximal number. With the advent of portable heart rate monitors (i.e. heart rate watches, monitors, and phone apps), the numerator in this percentage determination is very accurate (unlike the old days of palpating a radial or carotid artery) but without a maximal stress test, the accuracy of the estimated denominator (maximum heart rate) is questionable. This makes the resultant percentage inaccurate.

A review of the history of the maximum heart rate formula could be quiet eye opening. Robergs and Landwehr published such a review in 2002 that revealed that there is no known basis for this formula. The two most often cited sources of this formula are Martti J. Karvonen or Per Olof Astrand. However, after Robergs and Landwehr interviewed both Karvonen and Astrand, they found that neither had derived the formula. Apparently, a review done by Samuel M. Fox, III, et al is most likely the source of the popular maximum heart rate formula. This work published in 1971 had nothing to do with maximum heart rate but with physical activity and coronary heart disease. Fox, et al presented a figure in their review displaying thirty – five data points, with no regression analysis done, which they said, “The formula maximum heart rate=220–age in years defines a line not far from many of the data points.” Robergs and Landwehr attempted to do a regression analysis by researching each of the cited studies Fox, et al had reviewed. Their regression analysis (without all the data points due to improper citations by Fox, et al) resulted in the following formula: HRmax = 215.4 – 0.9147(age), with a standard error of 21 beats per minute. Given the speculative nature of this original formula, it should not be surprising that the standard deviation is approximately ± 11 bpm.

Ronald L. Gellish, et al published a retrospective study of longitudinal data analyzed using the latest statistical methods to determine a more accurate formula for estimating maximum heart rate or at least to make sure that the derived formula is substantiated. The resultant formula developed through the analysis of 132 individuals (male and female) over 25 years through multiple maximal tests (908 total tests) is 207 – 0.7(age). This formula will result in an estimated maximum heart rate that is within a range of ± 5 – 8 bpm. Another more accurate but slightly more difficult to use is 197 – 0.007(age2). This is accurate within ± 2 – 5 bpm. Both of these formulas are applicable to ages 35 – 75.

Writer: Bart Hitt, Master Trainer

The Best Clothes For Your Workout

Those tight pants and hold-it-all-in workout bra may be good for a long run but might be way too constrictive for a yoga class. Not all workout clothes are created equal. Whether you’re shaking your stuff in a Zumba class or getting a deep stretch in during Pilates, you need exercise pants to help you kick butt, not hold you back. Ill fitting clothing can cause chafing and skin irritations too. We are here to break down how to dress your best while sweating it out.

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Running

What to look for: High compression, stay-put waistband, temperature control.

The last thing you want to think about during a run is, quite frankly, your pants. Look for a pair that feels as comfortable as a second skin. Look for a high waistband that is supportive and breathable. You want a fabric that responds to changes in temperature to keep you warm or cool as needed.

Yoga

What to look for: light compression, wide and flat waistband, lots of stretch

No one has time to hike up her pants when you’re really into your pose. The waistband should be wide and flat so that it stays put throughout your class.

Pilates

What to look for: medium compression, stay-put waistband, non-slippery fabric, nothing metal.

In Pilates you are stretching your legs in all different directions, as well as spending time upside-down in exercises. The last thing you want to worry about is your pants falling down. Since you’re spending the entire class pressed against a mat, machine or other apparatus, you need pants that won’t slip and won’t snag.

Dance/Cardio Class

What to look for: Fabric that will keep you cool and dry with medium to high compression

Any cardio dance class that involves a lot of jumping and bouncing around requires a strong dose of compression for muscle support. However, depending on your flexibility and the type of movement you’re doing, you might prefer to opt for medium compression to maintain a greater range of motion. You want to be able to shake it all over the dance floor right?

Barre

What to look for: High waist, wide waistband with light to medium compression

Any barre-loving woman knows that the deeper you squat, the more you shake… and the shaking means it’s working. So come prepared to dip it low with a pair of pants that offer enough stretch and compression that allows you to move. Also, skip the low-rise styles in favor of a higher waist, it helps you hold your abs in.RTS_9962.jpgRTS_9974.jpg

Writer: Erin Jensen, PA-C & Claremont Club Member

Why xTrEAM Training?

Have you ever wondered what it would be like to have a Trainer?  As the Wellness Director of The Claremont Club, who has a Masters Degree in Exercise Science and a multitude of nationally accredited training certifications, you would think I don’t need a Trainer – but I do.

Why do I have a Trainer once a week?  A Trainer holds me accountable, requires me to perform movements in the perfect position, challenges me more than I would ever challenge myself, motivates me, asks me to do one more when I think I can’t, progresses me safely so I don’t get injured and so many other reasons.

The Claremont Club understands not everyone can afford the one-on-one services of a Trainer, so I am here to share with you an affordable opportunity launching at The Club early September called xTrEAM Training.  Our job as Personal Trainers is to help you achieve your goals as fast as possible and to work within your budget.  Most consider training a luxury; our belief is that it is a necessity.

XTrEAM Training is a 6-week program that meets twice a week for 30 minutes.  The program has 3 components; Core, MMA and Interval-style workouts.  We are able to tailor these workouts to accommodate all fitness levels, making these programs open to all.  In order to ensure success, we will have pre- and post-testing using our state of the art InBody bioimpedance technology.

Let the Training team support you on your fitness journey by providing the motivation, expertise, solutions, and support. Your success is our success!  Check out the xTrEAM Training Schedule at www.claremontclub.com. At the bottom of the opening page, look for xTrEAM Group Training or contact Denise Johnson for more information (909) 625-6791 ext. 236 or djohnson@claremontclub.com. Try a FREE class during Premiere Week September 5-8 or attend our Open House on Saturday, September 9 from 9:00 am to 12:00 noon.

Writer: Denise Johnson, Wellness Director 

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The Low Down on Sweat

RTS_0024The Low Down on Sweat

We all do it, some more than others, but what exactly is sweat? Can you sweat too much? Can you sweat too little? Well, this article will tell you everything you need to know. Sweat is a normal bodily function that helps regulate your body temperature. Our brain sends signals to release a salt-based fluid from over 3 million sweat glands. As this fluid evaporates from our skin, it lowers our body temperature. There are many factors that can cause us to sweat including the outside temperature, working out, emotional feelings, stress, eating spicy food, our body fighting an infection and hormonal changes such as menopause or pregnancy.

How sweating works

Your body is equipped with two types of sweat glands: eccrine sweat glands and apocrine sweat glands. Eccrine glands are located all over your body and produce a lightweight, odorless sweat. Apocrine sweat glands are concentrated in the hair follicles of the scalp, armpits and groin area. These glands release a heavier sweat that carries a distinct odor. The “body odor” smell occurs when the apocrine sweat breaks down and mixes with the bacteria on your skin. Your autonomic nervous system controls your sweating function. This is the part of your nervous system that functions on its own, without our conscious control.

Sweating while working out

Exercising and other physical activities increase your body temperature- so your body sweats to keep you cool. Sweating in normal amounts is an essential bodily process. Not sweating enough and sweating too much can cause problems. Some people might experience excessive sweat while working out; you can sweat ten times more than normal while exercising. Since you can lose a lot of fluid while working out, it’s really important that you stay hydrated.

Despite what many people think there is no weight loss benefit to sweating excessively while working out. More sweat doesn’t mean you’re burning more calories. It just means your body is fighting harder to cool down.

Body odor

Despite what many think, it’s not our sweat that smells. Our skin contains natural bacteria that feed on our sweat and releases the smell we call body odor. These bacteria thrive in warm, dark and damp environments- the same places our apocrine glands are located. This causes the bacteria to get trapped in these areas cause body odor to form.

Men tend to suffer more from body odor, as they sweat more from their apocrine glands than women, even though women actually have more sweat glands overall. Women’s overall increased number of sweat glands causes women to on average feel colder than men when in the same temperature.

Tips for sweating

If you sweat a lot, you may find body odor is a problem. These tips can help:

  • Shower often and use antibacterial soap. Showering daily will help keep bacteria at bay. If you are working out more than once a day, consider showering twice a day. Choose soaps with antibacterial properties like Dial soap. These soaps may be too harsh to use all over your body all the time, so focus on areas that are prone to odor like the underarms.
  • Hair allows sweat to get trapped and increases body odor, removing hair in areas like your underarms can help.
  • Wash clothes. Launder your workout clothes after every use and choose natural fabrics over synthetic materials.
  • Choose an antiperspirant over a deodorant. What’s the difference between these two? Antiperspirants are made to deal with the wet part of sweat where deodorant just handles the smelly part of the bacteria. Some formulations do both, so when looking at the label, choose products that contain ingredients like aluminum chloride that will temporarily plug up the sweat gland for a little while, reducing the flow of sweat.
  • Seek medical attention. If none of these tips are helping seek medical attention for an evaluation and possible prescription medications to help your issue.

The bottom line is a little sweat never hurt anyone, but if you sweat excessively or are uncomfortable by how much you sweat or how much your sweat smells, there are things out there that can help.

Writer: Erin Jensen, PA-C & Claremont Club MemberRTS_0036RTS_0016

Three things to know before getting on a Cycling bike

1. Bike Fit Is Important
To make sure you have the best experience possible with your first ride and every ride after, getting the proper bike settings for your body will add comfort to the ride and avoid potential injuries in the future.  Make sure to get to class early and your instructor will make sure you are set up properly.

2. Hydration is a must

Staying hydrated when you exercise is very important to help regulate your body temperature and to keep it running at its best.  Our bodies are composed of about 65% water and since we sweat quite a bit when we ride, you want to replace the water you lose as you go.  A water bottle with a sports tip will make it easy to drink while you ride.  Eating a little something at least an hour before a workout will also help you keep your energy for your entire ride.

3. Take it at your own pace

Your first 4 to 5 rides will be the time for you to get acquainted with the bike, the seat, the computer, the terminology, and also adjusting to a different kind of workout.  A cycling class can look intimidating to some but remember it’s an exercise class, you are in control of your speed and resistance, and the instructor and the other participants are glad you are there.

It’s all about time.  Taking the time to get the right fit on the bike, taking the time to fuel your body and then give yourself time to enjoy the ride!

Writer: Antionette Mara

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