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What Is Somatic Stretching?

What Is Somatic Stretching?

If you’ve ever participated in our  classes at Urban Athlete in Philadelphia, PA, you will immediately understand somatic stretching and how it benefits the body. If you haven’t, then the concept is a bit trickier to explain, since it involves both a physical and mental process. Some people call it yoga for athletes, but it’s more than that. It’s awareness of the body, where you’re holding tension, all the muscles in the body and voluntarily learning to relax each one. It’s reconnecting your body with your mind on how the movement feels to you.

Somatic stretching is guided movement.

It’s not really the same as traditional static stretching. You do stretch, but it isn’t forced. Rather, you focus on where your muscles are now, regarding tension, and make your conscious mind more aware of how they feel in certain positions and doing certain movements. When you feel tension in your muscles, that awareness allows to release the tension and increases both flexibility and range of motion until you can slowly remove the barriers that block healthy natural movement and alignment, while returning to a more natural postural alignment for strength, weight support and the elimination of tension.

Natural reflexes can cause tension.

When you get up in the morning and stretch, it’s a reflex. Just as cats stretch before almost every move, it’s your body’s wake up motion. That’s a good natural reflex. However, if you’ve ever put your body through even minor incidences of pain, which can be as simple as shoes that are too tight to major accidents and injuries, the body redirects the muscles to protect itself, even long after the injury or situation has passed. It can be as simple as shifting your weight because of a foot blister, which creates posture difficulties a pain in other areas. It’s simply getting back in touch with the muscles and joints of the body to feel better.

You don’t have a goal that’s similar to other types of exercises.

Most exercise goals focus on how many repetitions and sets you can do, how much you can lift or how fast you can go. Somatic stretching doesn’t work that way. Instead of being focused on an outer goal that others can see, it’s focused on your inner self, how each movement feels. Unlike other types of stretches, you don’t push your body to do it, you relax your body into stretching.

  • Somatic stretching focuses on reducing the stretch reflex. It’s the body’s mechanism that protects the body from injury by contracting muscles. When the tension is unreleased, however, it leaves the body with more potential for injury.
  • Once there’s protective tension in the muscles, it sometimes doesn’t go away by itself. It requires a deep tension release or the brain tells the body to hold that tension 24/7.
  • Somatic stretching makes you more aware of your body. When you’re in touch with your muscles, you can feel the pleasure of movement more deeply and have an inner connection. That allows you to have more control moving in a safer manner.
  • Releasing the tension does more than improve flexibility. It allows you to revitalize your energy level. Muscle tension saps the body of energy. Relaxing that tension revitalizes you.

For more information, contact us today at Urban Athlete


Is Cycling A Good Workout?

Is Cycling A Good Workout?

Most people that workout several times a week don’t leave their enjoyment of being active in the gym. They often look for active outlets for after work or on the weekend. Some hike, some run, some go dancing and some ride bikes. Riding a bike can be more than just beneficial for your health. It can be a mode of transportation for short trips that can often be faster if traffic is a problem. Cycling is also a good workout that can keep you in shape, while enjoying the outdoors.

Bike riding is a low impact workout.

Being low impact, it’s excellent for people with osteoarthritis, since it is easy on the joints. If you’re a senior and afraid of falling, consider adult trikes or recumbent bikes. It can help lower cholesterol levels, improve your cardiovascular health and reduce the risk of heart attack or stroke. It helps boost your digestive system, especially elimination, and can help prevent colon cancer. Riding a bike also reduces the risk of breast cancer and diabetes.

Riding a bike can make it easier to lose weight.

While you might not burn a ton of calories in a casual ride, since it’s fun to ride a bike, you’ll do it more often and it can burn an extra 400 calories. Intense cycling can burn as many as 1000 calories in an hour. If you choose to use your bike for running errands, all the better. It can be just as fast as driving in some cases. You’ll build large lower body muscles, which can also increase your metabolism, since the more muscle tissue you have, the more calories you burn.

Cycling requires stronger core muscles.

Your core muscles are used to keep you balanced and you’ll definitely give them a workout to keep the bike upright, especially if you’re using a traditional bicycle. Riding a bike can help you keep muscles toned and help prevent falls and potential fractures as you age. While it’s a great exercise for those days away from the gym, it’s also a good way to start an exercise program. Like walking, it’s easy on the body, can be modified to your level of fitness and is relatively easy for most people.

  • Your balance often declines as you get older, so if you’re just starting out and a senior, consider the options mentioned earlier, an adult trike if you have balance issues. Start slowly and focus on safety first.
  • You’ll boost your brain power and improve your mental health when you bike. You can reduce stress with every pedal and improve your mood. It can also boost your cognitive abilities and improve circulation.
  • When you use a bike for errands or shorter trips, you’re helping the environment and saving money, both on fuel and doctor’s appointments. Enjoying the outdoors also boosts your health. Cycling keeps both you and the earth healthier.
  • Like all exercise, riding a bike can help you sleep better at night. Getting a good night’s sleep not only is heart healthy, it’s also beneficial for weight loss, keeping the hunger/satiety hormones in balance.

For more information, contact us today at Urban Athlete


Plant-Based Recipes For Your Family

Plant-Based Recipes For Your Family

It’s not always easy to find low cost, delicious plant-based recipes with ingredients you can find in almost any grocery store in your area. These recipes are not only good, but they’re also delicious enough that people who aren’t vegan will enjoy them. One easy vegan dish that’s versatile and can use a variety of noodles and vegetables is vegetarian pad thai. Since traditional pad thai adds eggs, as do the pad thai noodles and is made with fish sauce, those are the only ingredients that require substitution.

Pick your favorite vegan rice noodles for Pad Thai.

You’ll need noodles, a host of vegetables such as broccoli, bell peppers—red and/or yellow, baby corn cobs, carrots, shredded red cabbage and even frozen shelled edamame if you choose. Onions and garlic are almost a must, as is a lime and fresh cilantro. For the sauce, you can opt for a very quick version combining 1/4 cup natural peanut butter that contains only peanuts, 1/4cup tamari and a tsp of hot sauce. Cook the noodles. In a skillet sauté the onions and garlic, then put in your carrots and peppers, adding water if necessary. Add the other vegetables you chose and if more water is necessary, add it. Cover with a lid and cook all vegetables to desired tenderness. Drain noodles, mix your sauce and add to the noodles and mix. Combine the noodles with vegetables and you’re ready to serve.

Add a side salad to this vegan barley mushroom soup and you have a divine lunch or dinner.

You need a tablespoon of coconut oil, one onion and one carrot that are diced, one rib of celery that’s chopped, a tablespoon of butter, 8 ounces of mushrooms, sliced, 6 cups of mushroom broth or vegetable broth, 2/3 cup of barley, pearl barley is best, a tsp of soy sauce, 1 ½ tsp of Worcestershire sauce, a bay leaf and ¼ tsp dried thyme. Sauté the carrot, onion and celery in a saucepan until onion is translucent, add mushrooms and continue cooking until mushrooms are darker brown and the water has seeped out, approximately five minutes. Add the broth, pearl barley and all the other ingredients and reduce heat to simmer for 35 minutes or when the barley is tender. Take out the bay leaf and serve with a side salad.

You don’t have to miss out on ice cream when you’re vegan.

There are several delicious ways to make ice cream without using any animal products. The best known is probably banana ice cream. Slice several bananas into one inch rounds and freeze until firm on a cookie sheet to keep them separated. Throw the rounds into a blender or food processor and in seconds, you’ll have a smooth creamy ice cream without any cream involved. You can make other versions by using frozen fruit from the grocery store. Combine a 16 ounce bag of frozen pineapple chunks with a cup of frozen mango and a tablespoon of lime or lemon juice and blend until smooth.

  • Use mashed avocado for spread and top whole grain toast with sprouts and fancy baby lettuce. For a tastier treat, use Ezekiel sprouted bread.
  • Almost anything is good inside a soft taco shell, so grill some vegetables or use last night’s left over roasted vegetables and warm some beans or refried beans, chopped lettuce, onions and/or tomatoes then fill them. Supper’s quick and ready in a few minutes.
  • Heat coconut oil and brown vermicelli, then add rice, water and vegetables of your choice. Cook until the rice absorbs all the water.
  • Get the grill heated for a quick supper everyone will enjoy. Slice summer squash, eggplant, zucchini, quarter red onions, bell peppers of all colors, portabella mushrooms and asparagus. Brush with oil. Sprinkle with salt and pepper and grill.

For more information, contact us today at Urban Athlete


Non-Dairy Foods That Are High In Calcium

Non-Dairy Foods That Are High In Calcium

At Urban Athlete in Mt. Airy, we provide help in all areas that help clients get fitter, including nutritional couching and meal planning. Many clients are concerned about getting adequate calcium, especially if they’re vegan or lactose intolerant, and have asked for help finding non-dairy foods containing it. Calcium is important for bone density and healthy teeth. It also plays a big role in the nervous system, muscle tissue and allowing them to contract, the immune system and the cardiovascular system. The most plentiful source of calcium is found in milk and milk products, such as yogurt and cheese, when you can’t consume these products, you need to get calcium from elsewhere.

Soybeans provide a few ways to get adequate calcium.

Whether you’re choosing soy milk, tofu or other soy products, you’ll increase the calcium in your diet. However, in most cases, it comes from fortifying the calcium content. Traditional soy milk contains about 4% the daily requirement of 1000 mg, while fortified milk has 23%. Tofu, on the other hand, depends on how it’s made. Firm tofu is made with calcium sulfate and magnesium chloride, so a half cup provides about 19% of the requirement, which is 253 mg of calcium. If it’s made with just calcium sulfate, it offers approximately 66.2%–861 mg. You can even increase calcium by eating edamame, which has 98 mg of calcium per cup—approximate 7.5% of the daily requirement.

Some nuts and seeds are high in calcium.

Cha-cha-cha-chia seeds aren’t just for sprouting to look like hair on clay figures, they’re also high in calcium. Two tablespoons have 179 mg. You can make chia pudding, add them to salads or put them in smoothies or overnight oatmeal. Almonds are another nut that can boost your calcium intake. It has 385 mg per cup. A cup of sunflower seeds provides 109 mg. A cup of sesame seeds contains 88 mg. Make a trail mix and add chopped dried figs, which contains 241 mg per cup.

There are other foods that have higher calcium contents.

White beans are particularly healthy and also contain 161 mg of calcium. A cup of broccoli rabe contains 100 mg, while it’s less bitter cousin, a cup of broccoli contains 87 mg. Kale has 180 mg. Even though a cup of cooked spinach is far higher, at 244.8 mg per cup, only 24% is bioavailable—available for absorption by the body. Sweet potatoes are high in vitamin A, C, potassium and have 68 mg of calcium.

  • Adults 50 and under need 1,000 mg of calcium per day. When a woman reaches 50 or a man reaches 70, the RDA increases to 1200 mg for both.
  • You need vitamin D for calcium absorption. Lack of vitamin D, no matter how much calcium you eat, may lead to insufficient calcium. Safe sunning, foods high in vitamin D like egg yolks, liver and fortified foods provide vitamin D.
  • A large orange contains 74 mg of calcium and a cup of orange juice has 27 mg. If the orange juice is fortified, it may offer more calcium or vitamin D for better absorption.
  • If you’re concerned with achieving a diet filled with all the nutrients you need, we can help. At Urban Athlete, we provide nutritional counseling.

For more information, contact us today at Urban Athlete


Health Benefits Of Quinoa

Health Benefits Of Quinoa

If you haven’t been to Mt. Airy grocery stores recently, you’ll be surprised at how many products once carried almost exclusively by health food stores are now at mainstream groceries. One of the more popular items that has made a resurgence is quinoa, pronounced KEEN-Wah. It’s not new but was originally part of the diet of the Incas, approximately 6,000 years ago. It’s used as a grain but is a pseudo grain. There are many health benefits of quinoa, which include its high protein content.

The Incas called quinoa the Mother Grain.

There’s good reason for that name. Quinoa is loaded with nutrients. It not only is high in vitamins and minerals, which include calcium, manganese, magnesium, potassium, zinc, phosphorous, iron, riboflavin, thiamin, B6 and folic acid, but also is high in essential amino acids, the building blocks of protein that the body can’t make. In fact, it’s one of the few plant sources that contains all the essential amino acids.

Quinoa is easy on the digestive tract and loaded with antioxidants.

Unlike many grains, this pseudo grain contains no gluten, yet contains many of the nutrients that true grains provide. In fact, you can use it the same way you’d use most grains, plus add it to dishes for a meatless Monday that provides the protein for the meal. It contains healthy fat and has a lot of fiber, both of which are mandatory for a healthy body. The phenolic acid, saponins, flavonoids and betacyanin’s contained in quinoa are antioxidants that protect the cells.

The fiber helps control blood sugar and blood lipid levels.

Fiber slows the absorption of glucose into the blood and also aids in controlling cholesterol levels. Quinoa also contains phytoecdysteroids, which also reduces the risk of type 2 diabetes. Controlling blood sugar levels can reduce the risk of diabetes. Not only does the fiber in quinoa keep blood glucose levels in check, it also keeps blood lipid levels under control. It also aids in fighting chronic inflammation, but so do other compounds in quinoa, like quercetin and kaempferol. That means consuming it regularly can help reduce the risk of cancer, heart disease and other serious conditions.

  • If you’re trying to lose weight, including quinoa in your menu can give you a boost. The high protein and fiber food can fill you up quicker and keep you feeling full longer. It also has a low glycemic index.
  • You can use quinoa in a number of ways. It can be part of a main dish because of its high protein content or used as a healthy side dish. When steaming or boiling, rinse quinoa first to remove the saponins, which can cause it to taste bitter.
  • Quinoa comes in a wide range of colors that range from white, to red and finally, to black. The darker the seed, the more antioxidants it contains. Toasting quinoa means you don’t have to rinse it, but the best way to boost benefits is by sprouting it.
  • If you like brown rice, you’ll probably like quinoa. It has a nutty flavor similar to the rice. It provides a slight crunch yet is also fluffy. You can even use it as a hot breakfast cereal to help you start the day right.

For more information, contact us today at Urban Athlete


Is There A Healthy Cheesecake Option?

Is There A Healthy Cheesecake Option?

Just like any special treat, if you want to eat it at every meal, there is no healthy cheesecake option. With that said, there are options that are healthier than others and ways to make cheesecake healthier, but it’s still a dessert and still has some form of sugar. Some recipes use stevia, which doesn’t have the same effect as other types of sweeteners, lowering both blood sugar and insulin levels. Even if the sugar is natural honey, it’s still sugar, so should be used sparingly.

Use healthier ingredients for a healthier cheesecake.

What would you change to make cheesecake healthier? First, you’d probably start with the graham cracker crust. You’d substitute something healthier, like brown rice cereal, for the graham crackers and use stevia instead of sugar. For the filling, substituting a combination of Greek yogurt and Greek yogurt cream cheese for the traditional cream cheese and sweetened condensed milk. To make the Greek yogurt cream cheese, just strain Greek yogurt for several hours to remove more of the liquid. You can put a coffee filter or cheesecloth in a strainer to do that. For the exact recipes of this type, just search for healthy no bake Greek yogurt cheesecake with Stevia.

Make a baked cheesecake that is lower in calories.

Start by lowering the calories and making the crust healthier. Just like the no bake version, you can crush your favorite low calorie cookie for the crust, mix 8-oz of low calorie cookies with 4-ounces of butter or low fat spread. Some people use arrowroot biscuits and/or ginger cookies. Press that mixture into a lined pan and bake at 360 degrees for ten minutes. Remove and add the filling. Turn up the oven to 430 degrees to preheat for the actual cheesecake.

Here’s the healthier filling to use for baked cheesecake crust.

Either use 5-ounces of low-fat cream cheese or making your own by straining Greek yogurt. Add that to 9-ounces of reduced fat pureed cottage cheese, and 4-ounces of lower fat ricotta. Mix, then add 3TBS of cornstarch and ½ cup of baker’s (castor) sugar. Beat 3 eggs then add 1 TBS lemon juice, the zest of one lemon and 2 tsp vanilla extract. Add to cheese mixture. Mix thoroughly, then add 5-oz of Greek yogurt. Pour into the crust. Bake 10 minutes in the 430 degree oven, lower the temperature to 230 degrees and bake 25 minutes. Next turn off the oven, leaving the cheesecake in there another two hours. Open the door of the oven, but don’t remove the cheesecake for another hour. Cool for 20 more minutes and remove the form. Top this with berries mixed with Greek yogurt and more grated lemon zest.

  • You can adjust recipes on your own by switching out ingredients. Like the baked version that substitutes cottage cheese or the no bake style that includes stevia with Greek yogurt, simple substitutions can make it healthier.
  • Using coconut oil to replace butter is another method of increasing healthy benefits of cheesecake. Greek yogurt is a good substitute for both sour cream and heavy cream.
  • Make pumpkin cheesecake for added health benefits. Not only will substituting Greek yogurt for sour cream or cream cheese make it healthier, adding the pumpkin and substituting honey for the sugar will too.
  • Making new varieties of cheesecake, like matcha cheesecake, can also increase the nutritional value. It’s not only about making healthier substitutes, but also about adding more nutrients.

For more information, contact us today at Urban Athlete


No Time?? Use More Intensity!

No Time?? Use More Intensity!

You can get in shape and achieve your goals, and it doesn’t have to take up your whole day. We can help you achieve your goals in just 2% of your time every week at Urban Athlete in Mt. Airy, PA. It’s all about having the right exercises and the right amount of intensity. Did you know that a shorter, more intense workout might actually be healthier than a far longer one that’s steady state and moderate? It’s true.

You have to get more physical to fight diabetes and metabolic syndrome.

First, before we go into the scientific results, let’s make it clear that exercising on a regular basis, no matter what the intensity, is far healthier than not exercising or having a spotty, catch-as-catch-can schedule. However, a recent study showed that when you exercised most vigorously, compared to those who burned the same number of calories with moderate exercise, reduced the potential of metabolic syndrome by 67%. Moderate exercise is riding a bike leisurely, while vigorous or intense exercise might be jumping rope or running.

The US Department of Health and Human Services recommends 150 minutes of exercise per week.

That 150 minutes is for people doing moderate exercise, like the examples already given. However, when you kick in high gear and go for a more intense workout, the US Department of Health and Human Services says you only have to exercise half the amount of time, or 75 minutes every week. A vigorous workout burns two times the amount of calories, compared to a moderate one.

You tire quicker when you do high intensity workouts.

It makes sense that you’ll be more apt to get winded and physically exhausted quicker doing and intense workout, rather than a moderate one. You use a different fuel source when you workout at high intensity. With moderate exercise, you use aerobic pathways to create energy, which requires oxygen. When you kick it up to high gear, you’re using more fast-twitch muscles, which use anaerobic pathways that rely on carbohydrates for energy. You go faster, have more power, but ultimately, get exhausted quicker. However, you also get more benefits, including cardiovascular benefits, from a more intense workout.

  • Your intensity can help reduce the risk of metabolic syndrome, which causes weight around the middle, difficulty controlling blood sugar levels, high blood pressure and a reduction of good cholesterol.
  • HIIT—high intensity interval training— workouts vary the workout intensity so you can workout longer, yet get the benefits of a high intensity workout.
  • Not only do people burn more calories during a more intense workout, the calories continue to burn higher up to 48 hours after the workout ends. It also activates hormones that burn fat, such as the human growth hormone.
  • We will create the best possible workout to help you reach your fitness goals. The workouts will push you hard, but will be safely within your maximum potential.

For more information, contact us today at Urban Athlete


Find A Buddy

Find A Buddy

Have you ever started a workout program on your own, only to find it lasted less than a week and sometimes just one day? That happens because you’re human. People aren’t hard-wired to get active without something chasing them, some task to accomplish or running toward something they want. How do you avoid the start and quit syndrome? Get a workout buddy. It also helps if you’re trying to eat healthier and lose weight.

You can fool some of the people some of the time, but never your workout buddy.

I remember hearing a story from someone who smoked and gave it up to please his spouse and took up running, at least that’s what he told her. He used to go on runs every morning. Once he was out of sight, he’d stop at the local coffee shop, where you could still smoke, have a cup of coffee and a few cigarettes then go to the bathroom, splash water all over himself like sweat, get his toothbrush out from his fanny pack, brush and jog two blocks home, running the last pace to impress his wife. If he had a buddy, he couldn’t get away with such a ruse.

When another person holds you accountable, you’re more likely to be accountable.

One study showed that just phoning someone to see if they worked out increased the person’s exercise progress. The study had a group that was phoned once every two weeks and a group that wasn’t and the results were significant. The people phoned showed a 78% increased chance of exercising. It’s even better when you workout with a buddy, since they understand exactly what you’re experiencing, because they’re experiencing it, as well.

A workout buddy will help your exercise session be safer.

Are you lifting weights? A spotter is necessary and one that you can trust is even better. When you workout with a friend, they also can help you tackle new exercises, since two people learning the same thing helps boost confidence and you catch each other’s mistakes when it comes to form. Having the right form helps prevent injuries. If you’re a runner, a workout buddy is even more important. If you fall or have a medical issue, there’s always someone to help. While we hope you choose your route wisely and stick with safe areas. Sometimes things happen and when there’s two of you, even the boldest mugger will be discouraged.

  • You’ll probably workout harder if you’re working out with someone else. Nobody wants to be the first to quit and often friendly competition forms between you and your workout buddy.
  • If you’re working out AND focusing on healthy eating, the two of you can share recipe and meal ideas. In fact, some people cook double the meals, as do their workout buddies, and then share with each other, so it’s half the effort.
  • A workout buddy can make any workout more fun. It can get boring working out alone, so making it more social will help keep you exercising. It’s one reason our group sessions are so popular.
  • One reason personal trainers have such great results with clients is that they hold them accountable, just like a workout buddy. Not only do they provide the same incentive to show up for exercise, they follow the progress and make working out more interesting.

For more information, contact us today at Urban Athlete


Ways To Gain Weight Quickly

Ways To Gain Weight Quickly

Some people dream about the problem of weighing too little and having problems gaining weight, but it’s not funny or good if you suffer from weighing too little. There’s a lot of reasons to want to gain weight quickly. You might be in a competition or just want to look better. People who are too thin often avoid exercise or turn to unhealthy foods trying to burn fewer calories or pack on more calories. That’s not the best route to take.

Why eating junk food and turning into a couch potato isn’t the route to take.

Both of those things may help you put on weight, but it won’t be the type of weight you need to look and feel your best. In fact, it can actually impede your progress and leave you feeling sick. Bodyweight exercises, such as push-ups, can help build body mass. In fact, strength training can actually help you gain weight and increases your appetite.

What you eat does make a huge difference.

There are some foods that can help you gain weight and while they are delicious, they’re also healthy. You can make your own protein shakes and control the ingredients to make them healthier. However, use healthy ingredients like bananas with chocolate whey protein and peanut butter or frozen blueberries, vanilla whey protein and Greek yogurt. Milk, rice dishes, fatty fish, avocados, red meat and nut butters are also good for weight gain. They’re calorie rich and provide the nutrients to help improve your health and build muscle.

Find ways to make your meals more calorie dense.

Using nut butter on your morning toast or adding slices of avocado to eggs or other dishes are just two ways to boost your caloric intake. If you tend to snack throughout the day, snack on trail mix, not candy. Make it yourself and include all types of nuts and dried fruit. You can even add dark chocolate semi-sweet bits, which are healthier than milk chocolate.

  • Take naps if you don’t sleep at least seven to nine hours at night. Getting adequate sleep can help boost muscle growth and help reduce the calories you burn.
  • Opt for fruit juice over whole fruit. Whole fruit contains fiber, which fill you up and fruit juice doesn’t, so you can consume more without feeling full. Vegetable juices can also be added as a supplement.
  • Make sure you do strength training. It helps build muscle tissue, which weighs more than fat tissue does. Building muscle tissue helps you bulk up and pack on extra weight.
  • Have a workout program that focuses on the right balance of exercises to help you accomplish your goal. It might require limiting cardio to 20 minutes a day. It’s best to get the advice of a personal trainer that will design a program specifically for your needs.

For more information, contact us today at Urban Athlete


Strength Training Vs Cardio

Strength Training Vs Cardio

If you’re working out faithfully, following every session and eating healthy, but still not losing weight, you might want to change your workout. I get a lot of questions from clients in Mt. Airy and other areas of Pennsylvania asking the same thing. They often wonder whether they should concentrate more on strength training or cardio to lose weight. The truth is you need both. Each plays a role in weight loss.

Strength training can benefit everyone and help burn calories.

No matter what your age, you’ll benefit from strength training. Seniors need strength training to prevent muscle atrophy that can lead to other conditions, including osteoporosis. One thing to remember when you’re doing strength training is that you need 42-72 hours of rest between sessions. Strength training causes micro tears in muscle tissue that need time to heal. The healing process is what builds the muscles.

Cardio is important for heart and pulmonary health.

If you don’t have cardiovascular health, just climbing stairs can be cumbersome and difficult. Cardio burns lots of calories too. When you do cardiovascular exercises, it can boost your spirits, burn off hormones of stress and help you sleep better at night. Good cardiovascular health helps you to workout longer, no matter what type of exercises you’re doing. It boosts circulation sending oxygen and nutrients throughout the body.

What’s better for losing weight?

Cardio burns tons of calories, but the calories come from both fat and muscle tissue. Weight training burns a lot of calories as well, but it builds muscle tissue at the same time. Why is that important? The more muscle tissue you have, the more calories you burn, since muscle tissue requires more calories to maintain. The more you have, the more calories you burn. Strength training also creates afterburn. It’s not a huge amount, but it all adds up to more weight loss.

  • Weight training is important for changing your shape. You’ll lose more inches with weight loss. In fact, in some cases, you might not shed a pound, but lose one clothing size. Muscle tissue weighs more per cubic inch than fat tissue does, so a pound of muscle takes up less space than a pound of fat.
  • You can turn any strength training program into a cardio/strength training workout. HIIT, high intensity interval training, sessions can help you do both. Interval training with weights are also helpful.
  • Not only do you need cardiovascular training and strength training, you need flexibility and balance training. Flexibility training can help prevent muscle injury, back problems and for functional fitness.
  • Our personal trainers at Urban Athlete Training can create a program designed specifically for your needs. It will include all types of fitness, which includes strength training, cardio, flexibility and balance.

For more information, contact us today at Urban Athlete