Are you serious about your health or do you just like people to think you are? Are you waiting until the new year to start some crazy fitness plan and outrageous diet? Why not just get serious with yourself? When it comes to Women's fitness in Buffalo, NY WNY MMA & Fitness has hit the nail on the head! We focus on Women only in our Women's only fitness program. Pretty much this makes us experts in Women's fitness in Buffalo, NY.
The first thing to do is get in here and get your self a FREE TRIAL! Get in, get started and watch the pounds fall off! Women's fitness in Buffalo, NY can be complicated without assistance. Sure a gym can offer a little more equipment then we do but what happens at week 6 when your motivation runs out. Now you are stuck with a 2 year membership and don't feel like going. That is where we pick up the slack and get you motivated with fun and high energy classes. Our classes are different and challenging.
So, instead of pretending to your friends that you are getting in shape, just get it done and call us!
Wednesday, October 30, 2013
Wednesday, October 16, 2013
Women's Fitness in Buffalo and Western New York: To Lift or not to Lift: Women and the Bulk Up Myth!
Women's Fitness in Buffalo and Western New York: To Lift or not to Lift: Women and the Bulk Up Myth!
by Cara Nassar
It's no secret that women tend to shy away from weight lifting. The main reason being the fear of bulking up, or getting to muscular and manly. Nick Downing, strength and conditioning coach, is here to dispel the myth and give you several reasons why weight training is not only a beneficial, but necessary part of any female's fitness regimen (article from boston.com).
I’ve made no secret that I am not a fan of fitness fads. At best, they tend to make false promises they can’t actually deliver, and at worst they can be downright dangerous.
That being said, I have noticed one new fitness trend that I can really get behind. The “strong is
Despite this new outlook on women’s fitness though, I still have a lot of female clients who are afraid of “bulking up.”
I want these women to know that bulking up is almost impossible. Building bulky muscles require one thing that women lack: testosterone. Women do have small amounts of testosterone in their bodies,but on average it’s about as much as a ten-year-old boy. Have you ever seen a bulky 10-year-old?
I have heard women say, “I don’t want to look like a body builder,” a lot, but the fact is, without
A side effect of a fear of bulk is women often avoid strength training in their daily fitness routines. Many rely heavily on cardio to maintain a healthy lifestyle, but cardio is only a small portion of a much bigger picture.
When I was a player for the Revolution, I was guilty of having the same fear: I was afraid if I lifted too much, I would get too bulky and be slowed down on the field. I was also in pain a lot because I hadn’t built the muscle I needed to cushion the blow from injuries on the field.
Aesthetically, strength training is the only way to target and tone specific muscle groups. Women come into our gym all the time saying that they want to shape up certain areas of their body, but they are only doing cardio. Cardio is great for overall endurance and stamina, but it’s a lot harder to tone abs and arms without any weight training.
Health-wise, strength training is a necessity. When I retired from playing professional soccer, I stopped focusing so much on cardio and started strength training more. My body got stronger and I started feeling better than I felt during my days as a professional player.
Finding a balance between strength training and cardio is very important for everyone. Man or woman, a strong body is the foundation of a healthy body. A strong muscular frame has been proven to help protect against injury, improve heart health and ease arthritis, among other ailments.
Building strength becomes even more important for women as they age. Unfortunately, women are at a greater risk of decreasing bone density over time, which contributes to osteoporosis and increases the risks associated with sprains and fractures. Studies show that strength training is directly related to increased bone density in women, especially women over 50. That doesn’t mean that only women of a certain age should focus on strength-training. It is an important part of any routine, whether you’re 20 or 60.
My ideal weekly regimen for a woman of any age would include two to three days of strength training and two to three days of cardio. If you aren’t the type to hit the gym five to six times a week, dial it back, but try to keep a 50-50 ratio between cardio and strength training.
On cardio days, stick with what you do best. If yoga’s your thing, enjoy your flow. If you like to run, run. Any cardio that works for you—as long as you are doing it correctly—will build endurance, burn fat and improve heart health.
On strength training days, try circuit training that sticks to the basics:
• Squats
• Dead lifts
• Body rows
• Push ups
• Pull ups
You will get stronger, your body will be healthier, and your overall exercise routine will be much more complete and balanced. Shake off those fears of bulking up and try it out. Your body – and health – will thank you for it.
If you live in the area Women's Fitness in Buffalo and Western New York at WNY MMA & Fitness could be a great fit for you. The classes offer the perfect mix of cardio and strength training to make you stronger and more physically fit. You will not only see amazing results in the body, you will feel amazing!
Wednesday, October 2, 2013
Women VS Men in Working Out: Women's Fitness in Buffalo and Western New York
Women VS Men in Working Out: Women's Fitness in Buffalo and Western New York
by Cara Nassar
His idea of getting in shape is pumping iron -- the more, the better. She'd rather pull out the yoga mat.
Because women have less muscle mass than men, they won't bulk up as much, says Perez. But, he says, they should still use lighter weights than men to avoid the injuries that come from "too much, too often."
by Cara Nassar
It is a well known fact that women and men have different builds. Lesser known is that as such they have different needs when it comes to working out. Not only that, but they tend to have completely different fitness goals.
Battle of the sexes aside, men and women can learn a thing or two from each other to make their workout goals more well rounded. The following is an article that I pulled from Web MD that highlights key differences of male and female fitness as well as some beneficial things that they could learn from one another and incorporate to create a more effective workout regimen.
- Women's Fitness in Buffalo and Western New York
His and Hers Fitness
When it comes to working out, men and women are from different planets
Whose idea of fitness is better?
The experts say there's no one-size-fits-all answer, but each sex could learn something from the other.
Vive La Difference
Motivation, the experts say, is one major fitness difference between the sexes.
Often, "men work out because they like to be bigger," says Vincent Perez, PT, director of sports therapy at Columbia University Medical Center Eastside in New York. "Pecs, biceps, quads ? men are after bulk."
"Guys have an agenda," adds Pamela Peeke, MD, author of Body-for-LIFE for Women: A Woman's Plan for Physical and Mental Transformation. "They have a specific goal, and there's always a number involved." She calls this the "Home Depot" approach to working out: "They have a blueprint and they just want to get it done."
For many men, "working out is a sport, and they do it because it's fun, it's competitive, and it's something that they've always done," says Lori Incledon, author of Strength Training for Women. "For women, fitness is a superficial issue. They do it because it will help them look better."
Men like to look like they've been working out, says Peeke, "the sweatier the better. When was the last time you heard a woman say she wanted to sweat?"
Often, she says, "women think everyone else is looking at them so they're afraid to put on workout clothes or get out there in public with their cellulite jiggling. Do men care what they look like when they're working out? Of course not!"
One thing men and women have in common, according to Incledon: They tend to overlook the health benefits of exercise.
"Very rarely does anyone think about fitness like they should, which is just to stay healthy," says Incledon.
Mars vs. Venus Workouts
Once they get past their initial reluctance, women tend to have a balanced approach to fitness, says Perez. Their workouts are more likely to include a mix of cardio, strength training, and mind-body practices such as yoga or tai chi.
They're also more likely to seek advice, he says, whether from a personal trainer or by enrolling in group classes.
"As a man, I hate to say this, but women take instruction better," says Perez. "Men are afraid of making a fool of themselves."
"Most men prefer athletic-based activities that don't require dance or overt coordination," agrees Grace De Simone, a spokesperson for Gold's Gym International. "They prefer activities that they can call on from their past, like sports. Women enjoy dance-based activities with toning and flexibility."
Women may be more apt to take part in group activities because they're interested in the social aspects of working out and because they feel more comfortable in a gym when they're with other people, says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.
True, men frequently show up in classes such as spinning or "boot camp" workouts. But women dominate other classes, especially those that touch on mind-body techniques.
"Men are more interested in just a workout," says Bryant. "Women have a more holistic approach to fitness."
No matter what kind of workout they prefer, women generally work out less than men, with most citing lack of time as a reason, according to Amy Eyler, PhD, assistant professor of community health at Saint Louis University School of Public Health. Eyler is the editor of a book on physical activity among women,Environmental, Policy and Cultural Factors Related to Physical Activity in a Diverse Sample of Women.
"Women are too busy taking care of others to take care of themselves," Eyler says in a news release. "Their dedication to family presents substantial time and logistical barriers to being physically active."
According to Peeke, women are "hardwired" to be caregivers: "We'll take care of anything that comes within 100 feet of us, whether it needs it or not."
Yet "it's important to fight for the right to take care of yourself," Peeke says. She tells her patients that "the best caregiver is a healthy caregiver."
The Physical Differences
Of course, the physical differences between men and women also affect how they approach fitness.
"There is a difference between what men and women can do and should do," says Margie Weiss, a personal trainer and group exercise director for three Gold's Gyms in the Washington, D.C., area.
For example, women's pelvises tilt more than men, so they may need to do a slightly different type of squat to protect their lower backs. This might mean turning the feet outward a bit, standing with the legs slightly wider apart, and not going down so low, Weiss says.
Because women have less muscle mass than men, they won't bulk up as much, says Perez. But, he says, they should still use lighter weights than men to avoid the injuries that come from "too much, too often."
As a rule, men's bodies tend to be less flexible, says Pilates instructor Lisa Johnson of Brookline, Mass. But she believes that's less because of the nature of their bodies than because they're less likely to include stretching in their workouts.
Men also tend to have better upper body strength than women. "But that is where their vanity lies, and they work harder to keep those areas of their body better defined," Johnson observes.
Similarly, "women also tend to have better lower body strength, but I think that has more to do with wanting to keep our tushies and legs in shape than any physiological reason," Johnson says.
Learning From Each Other
While there are differences in how men and women view fitness, some experts find the gaps are narrowing.
For example, women are becoming less intimidated by weight training. That's probably because they're learning that lean muscle goes a long way to helping them lose weight, says Linda Kirilenko, MD, an orthopaedic surgeon at DeWitt Health Care Network in Virginia and a certified personal trainer.
There are many other areas in which men and women can learn from each other (and not just when it comes to fitness, but that's another story!).
"Men can teach women not to be afraid to work hard," says Johnson. "Women are still wary of looking like a body builder, and are afraid they will injure themselves.
"Women can often handle more than they think they can, but because they've never pushed themselves that hard, they think they might tear a muscle or overtrain to the point of injury."
Her advice to women? "A couple of sessions with a qualified personal trainer (like the Women's Fitness Program in Buffalo and Western New York) will help you set your levels so you can find out when to push and when to ease off," she says.
On the other side, women can teach men that fitness can be fun, says Johnson. She points out that many women have tried a variety of exercise routines, both in the gym and out -- step classes, spin classes, Pilates, yoga, and so on.
"Most of the men in my Pilates studio were dragged in by their wives who were hoping to fix their aching joints," she says. "There was no way they were going to try something so different on their own."
Yes, a guy might feel a little silly in a belly-dancing class, Johnson agrees, but most fitness options offer variety without sacrificing "manliness." "And the different movement patterns of, say, yoga, Pilates, or dance classes can increase balance, core strength, and flexibility in a fun, challenging way."
To get in a well rounded workout that incorporates strength training, plyometrics and calisthenics check out our Women's Fitness program in Buffalo and Western New York!
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