Red, White & Run 2017!

Red, White & Run 2017!

7/7/17: UPDATE AT CONCLUSION OF THE RACE … Thank you all for joining us for our 5th Annual Red White and Run this year. We had 184 runners total. Find results HERE. Join the Muskingum Recreation Center for the 5th Annual Red White and Run 5K  Walkers & all ages welcome:  July 4th at 8am, Rain or Shine  Entry Fee: $25 through July 2nd, $30 after  REGISTER ONLINE HERE, or print and complete the registration form below and return it to the MRC front...
Cardio for Health

Cardio for Health

Also known as aerobic exercise, cardio stands for cardiovascular fitness. It is “the ability of the heart, blood cells and lungs to supply oxygen-rich blood to the working muscle tissues, and the ability of the muscles to use oxygen to produce energy for movement.” (Wikipedia) Essentially we are getting our heart pumping, making our lungs take in more oxygen to keep us moving. This type of exercise increases our capacity over time and works our entire system to keep us healthy. Our bodies are made to move and cardio does just that.  There are many benefits of cardio and the American College of Sports Medicine recommends at least 30 minutes per day, 5 days a week to prevent weight gain and reduce associated chronic disease risk factors. Convinced yet? Here are some benefits: Reduced risk of heart disease Reduced risk of some types of cancer Reduced stress Weight loss Better sleep More energy Relief from depression and anxiety Stronger heart and lungs Increased bone density More confidence If you are not used to regular exercise, it can take some time to change and grow it into habit. Here are some tips to help: Take baby steps. Try a little exercise every day. Don’t worry about intensity at first. Just make it habit. Eventually, your body will crave it. You’ll start to feel out-of-sorts when you don’t exercise. Find cardio activities you enjoy. Take a brisk walk or go out for a bike ride with the family. Go to a park and take a hike – hills are great for cardio! Feel your heart rate increase. Notice your breathing. It can become a lesson in mindfulness...
Pilates, Barre, Yogalates, PiYo, Yoga … which one to choose?

Pilates, Barre, Yogalates, PiYo, Yoga … which one to choose?

You’ve been working out for a while now, perhaps a few group exercise classes, cardio, weight training. But what about some of those other classes you’ve heard of but haven’t tried yet? Read on for more info about yoga, piyo, yogalates, barre and pilates. They may be just the type of exercise you need to move forward in your fitness goals. Yoga: An ancient practice that takes many forms and focuses on breath, balance, strength and flexibility. Thought to be 2000-5000 years old, the practice was used for different reasons in ancient times. Since coming to America in the early 1900s, many styles have developed including Ashtanga, Vinyasa, Yin, Power, Hot, Restorative and more. Each class has a different focus, from heat and strength-building total body workout (Power) to complete and total rest and relaxation of mind and body (Restorative). All classes have elements of breath (Pranayama) and poses (Asana).  Pilates: Originally called Contrology, Joseph Pilates developed the method in the early 1900’s. It became known as Pilates only after his death in 1967. Joseph was a circus performer, boxer and self-defense instructor in Germany, and moved to the US in the early 1920’s where he developed it further and began teaching with his wife, Clara, in NYC. The practice is based on three major principles: breath, whole-body health and commitment. Elements of classes include flow, centering, precision, control, concentration and breath.  PiYo: Developed by American fitness celebrity, Chalene Johnson, as part of the Beachbody workout regimen series, PiYo is a blend of Pilates and Yoga. It strengthens and tones the body while also instilling mindfulness and relaxation in participants.  Yogalates: The Yogalates method is an exercise...
Five Benefits of Working with a Personal Trainer

Five Benefits of Working with a Personal Trainer

You’ve made a commitment. It’s your year! You’re going to get in shape no matter what it takes.  You’ve been attending group exercise classes, lifting weights, adding more cardio to your routine and have seen results. But those results have been slow and you’re ready to commit to the goals you have for yourself.  Hiring a personal trainer might be just the thing to get you over the hump. Here are five great reasons to hire a personal trainer. Knowledge. Personal trainers have the education and knowledge necessary to take you to the next level. They have training in Exercise Physiology, often at the Bachelor or Master’s level, and they know the science behind how the body works.  Accountability. Increase your chance of success by 85% with an accountability partner. Your personal trainer will not only empower you with information, he or she will also hold you accountable to your goals. Double win! Learn new skills. Chances are pretty good that if you’ve been at the workout game for a while, you’re not only stuck physically, but mentally as well. Change it up. A personal trainer can show you different exercises, techniques and more. Goal setting. A personal trainer can help you set reasonable goals for yourself, perhaps setting both short and long term plans to get you there.  Create better habits. Often times your personal trainer will teach you better form for your workout, new ideas to incorporate into exercise routines, meal plans and other habits to create an overall fitness plan. Adopting all or most of the new skills will help you create good lifelong habits. Are you ready?...
Goal Setting

Goal Setting

Set goals today to establish a success plan for tomorrow. Are you one of those people who sign up for a gym membership, show up the first day to work out and have no idea where to start? Or, you know how to work the equipment but are bouncing from machine to machine – not really using the equipment for any intended reason? If you have never set goals or evaluated what you want out of your time at the gym, it’s time to meet with an exercise professional and set some goals. Goal setting is the key to your success.  Make your time at the gym help you achieve success. Maybe you just want to stay active or work to increase your activity.  You may want to embark on a weight loss journey that you can commit to for a few months.  Either way, make it tangible. Invest in it by setting your goals. In order to move forward in a positive direction, you will need to identify your goals, purpose, barriers, and time frame. Goals allow us to have a plan in place when life happens. They give us the tools to walk through the barriers and focus on the outcome. Goals don’t have to be elaborate or in-depth but they do need to be specific enough to provide you with a road map to a healthier you! Here are some tips on how to set your goals!   SMART GOALS Specific: Write each goal as specifically as possible, so there is no confusion with what the goal is. Measurable: Focus on goals that are measurable actions. Attainable:...
Top Excuses for Not Exercising:  We’ve Heard Them All

Top Excuses for Not Exercising: We’ve Heard Them All

When people are asked the question, “Why don’t you workout?”  They usually respond by answering, “I don’t have time,” then give a million other reasons why.  Let’s face it – we make or find time to do things that are a priority.  As the saying goes, “Find time now or you won’t have time later.”  Below are the top excuses people use to avoid working out. I don’t have time.  I understand that schedules can be very hectic.  But, when I hear people use this excuse I often wonder if they really don’t have time or if it’s just not a priority.  Face it, if something is a priority, we will make time to get it done. I’m too old.   You are never too old to exercise.  There is something for all ages.  Exercise can help stave off many health conditions or help you better manage those conditions you may have.  Our exercise staff has experience developing programs for all age groups. I don’t like exercising by myself.  Find an exercise partner.  If we know we have someone to work-out with, we are more motivated to do it because we don’t want to let that person down.  We are more inclined to work a little harder when we have someone by our side. It’s so boring.  Find an activity that you like and do it.  Don’t plan an activity that you don’t like and expect to stay motivated.   It’s hard to stay motivated if you are dreading doing it.  Don’t do the same routine day in and day out.  Mix it up.  Remember – variety is the...