Blog

The Latest News From Loyalty Fitness

Category: Fitness

According to Harvard studies, as many as eight million women and two million men in the United States have osteoporosis. Osteoporosis is responsible for more than two million fractures annually, and that number continues to rise. What’s even more devastating is that approximately 60 percent of people who break a hip never regain the independence they remember. Osteoporosis is no joke, but bone density itself has very little to do with calcium intake. Did you know that after age 40, bone mass starts to decrease at a rate of about 1 percent per year? You’re not helpless, though! Several studies show that strength training can not only help slow bone loss, but it can also build bone.

 

Strength Training Strengthens Bones

A regular, properly designed exercise program is what people need to prevent falls and fractures. Strength training doesn’t just strengthen muscles, it also strengthens bones while improving balance, flexibility, and coordination. Activities that put stress on bones (such as strength training) motivate bone-forming cells to do their thing. Whenever you push or pull on the bones while doing weight-bearing exercise, the bones wake up to form more bone cells = stronger bones.

We know what you’re thinking because it’s a common thought: being active means you’re more likely to fall and break a bone. This cycle of fear and inactivity keeps people from taking control of their own bodies. You should always consult your doctor before making a drastic change to your fitness regimen. But you should also consult a professional trainer that specializes in developing a training program built around your body’s needs and your personal goals. Look for a trainer who is dedicated to methods that are based on up-to-date science and research, like the experts at Loyalty Fitness.

 

Safe & Effective Training

Loyalty Fitness specializes in Super-Slow strength training which is safe and effective, without the strain and risk of injury that accompanies many other types of exercise. The body responds best when you do high intensity, low force exercises for approximately 30 minutes twice a week. Not only does this method prove to be more effective at strengthening muscles and bones, but it also puts less stress on the body than traditional methods require. Moving slowly eliminates momentum and force, which protects the joints from too much stress. Even people recovering from an injury or who have some chronic issues can still work out using this method. Strength training and osteoporosis do not repel each other – just 30 minutes, twice a week, and you could be on your way to preventing, or even reversing crippling bone loss.

The personal trainers at Loyalty Fitness realize that slow strength training has bone benefits that extend far beyond traditional weight-bearing exercises. Strength training targets the bones of the hips, shins, and wrists, which – let’s face it – are the parts most likely to break if we were to fall. Resistance workouts enhance strength and that feeling of being stable on your feet. That kind of coordination comes with a kind of confidence that also helps reduce falls.

We all want to live longer and healthier lives, we have some control over how our body is going to feel as we get older. Loyalty Fitness can help with the exercise and nutrition portion. You don’t have to fear strength training and osteoporosis. Contact Loyalty Fitness today to start your journey to building better bone density!

You're One Step Closer

To The New You

We're ready to help you along the way. If you'd like more information, contact us today and one of our expert trainers will be in touch to set up your first session!

As we celebrate mothers this month, May is the perfect time to focus on weight training for women’s weight loss. Many women believe that cardio is the only path to weight loss and that weight lifting will add bulk to their frames. However, that’s a misconception! Strength training builds lean muscle tissue that tones and shapes your body, helps you lose weight, and doesn’t add bulk but instead makes you look leaner! Weight training is often associated with big, muscle-bound bodies pumping iron – however, the super-slow strength training offered at Loyalty Fitness tones and shapes your body without building too much bulk.

Our research-based training methods focus on building lean muscle tissue that can both strengthen your body and burn fat. Super-slow strength training allows you to strengthen your muscles through focused, controlled lifting. Research shows that slow resistance training can strengthen muscles 50 percent more than standard weight lifting. However, that doesn’t mean that it adds bulk. Strengthening muscles allows them to perform more effectively and burn more calories instead of adding mass.
 

Strengthening Muscles Burns More Calories

 
When your muscles are strong, they need more energy. Turning your existing fat into muscle means that your body will burn more calories even at rest as those muscles require more energy than fat does. This turns your body into a fat burning machine! Super-slow strength training allows you to turn fat into muscle and tone your body without adding additional bulk to it. Weight lifting for women’s weight loss is the ideal option!

Our method helps you build muscle tissue faster by going slow. With super-slow strength training, you’re working muscles to fatigue in fewer reps in a controlled fashion which means there’s much less risk for injury. Whether you’re new to weight training, have a previous or current injury, or are just curious about weight lifting for women’s weight loss, let the experienced trainers at Loyalty Fitness help. Contact us today to find out more about our program and how to get started.

If you’re not a fitness buff, the thought of lifting weights and strength training can seem intimidating. In fact, it may seem so intimidating that it isn’t even on your fitness radar. The older you get, the creakier you tend to feel in the joints and muscles, so walking, swimming, and other light cardiovascular exercises may be what you are drawn to. But what science has unveiled over the last few decades is that strength training is one of the most effective ways to:

  • Burn Calories
  • Increase metabolism (the ability to burn calories while at rest)
  • Prevent or reverse age related muscle loss (sarcopenia)
  • Increase bone density
  • Lower blood pressure
  • Help control blood sugar
  • Improve immune system
  • Reduce back pain
  • Increase stamina

Strength training benefits for older adults are downright astonishing. And you can see those results from super-slow strength training, which is brief, safe, low-impact exercises you do just a couple of times a week. Sound too good to be true? It’s not!

 

Safe and Effective

Super-slow strength training features high-intensity exercises in a 30-minute period, just twice a week. This method is the recommended regimen for the best overall results, whether you’re looking to lose weight or increase strength, stamina and mobility. But what does “intensity” really mean? With Super-slow strength training it means performing the exercise slowly with a demanding amount of resistance that will push your muscles to momentary muscular fatigue or “failure”, which is the most effective way to strength train. It is low-impact and low-force, so the body can take the intensity safely. This method is therefore perfect for anyone with chronic joint pain or injuries because it strengthens the muscles around the joint without putting additional stress on the joint.

 

Rely on a Helping Hand

With anything new, the right kind of help is often all it takes to get ourselves in gear. Just like the thought of strength training might seem like stepping onto another planet and finding a personal trainer can seem equally foreign. A knowledgeable personal trainer is the best way to ensure you’re getting the most out of your workout, and that you’re doing each exercise safely and with correct form. Personal trainers keep you motivated, hold you accountable, and help you with the discipline and knowledge to stay on track. Nutrition is also a huge key when it comes to fitness and your personal trainer can help you in this area as well. Loyalty Fitness is a private training gym that offers certified, friendly trainers that keep up-to-date on the fitness methods for seniors. Older adults have different needs than younger adults when it comes to strength training, the trainers at Loyalty Fitness are aware of these needs and knowledgeable to keep you on track, safe, and reaching your goals.

Scientific research has shown, and regular people have proven through experience, that the strength training benefits for older adults are overwhelmingly positive. Whether you suffer from chronic pain, have recently recovered from an injury or surgery, or just want to feel like your old self again, consider strength training. It might be a step outside your comfort zone, but it’s a step in the right direction, contact Loyalty Fitness today to get started!

Are you someone who simply doesn’t have the time or will to spend hours in the gym? Guess what? You are not alone, and you don’t have to! The amount of work you put in is not equal to the amount of time you’re in the gym. The trick is learning how to strength train properly while you’re at the gym instead of spending the most time there. When using a more effective and efficient method you can get the same or more benefit from one set of reps that a person doing three sets gets! Training smarter, not harder can save you time in the gym and provide optimal results. But how does it work?

There are several studies that show that if you work your muscles to muscular fatigue or “failure”, you will see better results than those who complete several sets of the same movement without that intensity. The goal is to go slow and steady until your muscles are fully fatigued (about 2 minutes) and you cannot achieve another full rep. Slowing down the movement removes the assistance from momentum getting your muscles to “failure” faster, this is the deepest stimulus you can give your muscles then you are ready to move on to the next muscles group without having to perform 2 more sets. Another benefit to slowing down the motion is it removes excess force on your joints making this method safe!

Slow and Steady

Loyalty Fitness focuses on teaching our clients how to strength train properly with the super-slow strength training method. When working out with our trainers and performing this method for 30 minutes 1 or 2 times a week you will add lean muscles tissue to your body which makes you look and feel better, leaner, and revs up your metabolism. We know that spending hours in the gym does not equate to a stronger or leaner body. Our super-slow strength training is scientifically proven to safely build strength and lean muscle in an efficient and safe manner. We help determine appropriate weights and programs based on your goals and current fitness level.

Strength training muscles to fatigue is key in building the healthy body you are looking for. The professional trainers at Loyalty Fitness can teach you how to strength train properly and set up a program based on your specific needs. Contact us today to learn more.

If you’re already active, the second you find out you’re expecting you might start researching guidelines for exercise during pregnancy. Thankfully, your fitness routine can continue with a few modifications throughout the duration of your pregnancy. In fact, things like strength training when pregnant can offer a slew of benefits for both mom and baby. Exercising while you’re expecting can set you up for a healthy pregnancy and easier delivery. If you didn’t exercise before becoming pregnant, you’ll want to start slowly with whatever routine you choose.

Luckily, there are lots of great options when it comes to staying fit while pregnant, including strength training. There’s a common misconception that lifting weight during pregnancy can be harmful; however, there are a number of benefits to maintaining muscle when you’re expecting. Focusing on building and maintaining muscle in specific areas of the body can be helpful to support the effects of pregnancy on your body.

  • Upper Back – Strengthening your upper and middle back can take some of the stress off your posture as your breasts grow during pregnancy. A strong back can counteract the slump of your shoulders under the weight.
  • Lower Body – Your lower body bears much of the weight of your pregnancy. Keeping your legs strong means you’ll be more mobile.
  • Upper Body – Balancing your muscle growth is key for any stage of life but focusing on your upper body including arms and shoulders, will better prepare you for all the lifting and holding you’ll be doing in a few short months!
  • Core – Strengthening your core protects your lower back during the last few months of your pregnancy as your tummy grows.

Super slow strength training provides the benefits of traditional weight training without putting additional stress on your joints. Studies show that moms who focus on fitness during pregnancy have shorter labors, fewer complications, and less time in the hospital after the baby is born. Research also shows that babies of fit moms fare better, including being resistant to cardiovascular problems later in life, and have brains that mature faster.

Of course, there are guidelines for exercise during pregnancy. If you aren’t currently active, don’t dive in head first while expecting. Start slow and listen to your body. If you are an avid exerciser, work with your trainer, coach, or physician to review modifications that may need to be made during your pregnancy. As an example, a mom-to-be who’s 6 months pregnant shouldn’t be doing burpees with that tummy! There are modifications for every exercise routine, so don’t stop moving once you’re expecting.

Mindy Boyd, the owner of Loyalty fitness, is expecting and has continued strength training with the clearance from her Doctor since the day she found out she was pregnant. Almost half way through her pregnancy and running a business she is still feeling strong, lean (in most parts), and is keeping her energy up for the long days she has. She would love to help other expecting mothers stay fit through their pregnancy and getting that body back after!

Strength training does more than tone your body – it can actually burn more fat! Adding lean muscle to your body impacts your metabolism. Building muscle boosts your resting metabolism, which in turn, causes your body to burn more fat even when you’re not doing anything. With super slow strength training at Loyalty Fitness, you can build muscle and increase your resting metabolic rate which is what increases the number of calories you burn while inactive. With added muscle you can burn calories and reduce fat simply by sitting at your desk or watching a movie!

While nearly any form of strength training can build muscle, there are few that are scientifically proven to be the most efficient. At Loyalty Fitness, we use super slow strength training to ensure our clients build muscle efficiently. Developed in the 1980s during a weight training and osteoporosis study, super slow strength training harnesses the power of physics for an effective method for building muscle and improving cardiovascular stamina. Many people think that they need to be in the gym for hours at a time to see results, however, super slow strength training uses intense demand on the body for short periods of time to build muscle.

Strength Training vs. Traditional Exercise

Traditional methods of exercise, like being glued to a treadmill for an hour, do burn calories but only while you’re working out. When you build lean muscle through strength training, that calorie burn carries with you even outside the gym. That’s because muscles are constantly burning calories, also known as energy, in order to stay alive. Muscle needs fuel to maintain its existence and that fuel comes in the form of calories! In fact, a pound of muscle needs between 75 and 150 calories a day while a pound of fat only needs 3! The more muscle you build, the less fat you’ll end up with. Your body truly becomes a better fat-burning machine with consistent strength training.

If you’re looking to build lean muscle in a safe, effective way, let Loyalty Fitness help. Our mission is to help you – our nationally certified trainers can help you attain lasting results.