How Cardio Can Build Strength

For optimal fitness, you know you should do both cardio workouts for aerobic health and strength training for muscle building, metabolic benefits, and bone density. But if you're a cardio bunny who maybedoesn’t visit the weight room as often as you should, listen up: “Swimming, cycling, and running can all be used as mild to moderate ways of building strength,” says Lauren Jensen, head coach at Tri Faster, “as long as the amount of training stress is progressively increased over time.” In other words, as with weights, you have to increase the resistance or the number of reps as your muscles adapt.

While the cardio-strength combo suggestions below aren’t a perfect substitute for lifting heavy, they’ll definitely boost your strength, especially for the specific sport in question—though don’t be afraid to also cross-train by, for example, trying a swim workout if you’re a runner. Use one of these workouts in place of a shorter steady-state swim/ride/run (with a proper warm-up and cooldown), in addition to one more traditional weight-training workout per week for major muscle toning.

 Swimming

Water by nature creates resistance on the body as you move through it. “In simply overcoming the resistance, an athlete gains strength,” says Jensen. She suggests swimmers increase the “load” further by isolating the upper or lower body by doing kick-only laps holding a kickboard or pull-only laps wearing hand paddles. You can also wear a “drag” swimsuit (i.e., one that’s intentionally baggy).

Cycling

Anyone who’s taken a challenging cycling class knows that by upping the resistance on the bike, your leg muscles get a real burn. Outdoors, you can get the same effect by tackling hills, riding into the wind on a gusty day, and standing up while pedaling to vary how the muscles get activated. If you’re an indoors-only cycler, Jensen suggests this workout: Pedal for one minute at a resistance that forces you to work hard to sustain 60 to 70 RPMs (revolutions per minute), then rest for a minute and repeat. Work up to five minutes of hard pedaling.

Running

As with cycling, running up hills provides a solid leg-strength workout. Pick a hill outdoors with an incline that takes you 30 to 45 seconds to get up at a pretty hard clip. (On the treadmill, try a four-percent incline at a pace you can sustain for that amount of time.) Charge up your hill, using shorter strides and a faster step than you do on flat, then walk or lightly jog down (or reduce the treadmill's incline and speed for about triple your time on the "hill"), aiming to keep your timing the same for each uphill. Start with five reps and work your way up to 10. Another option?Run stairs or stadiums. For the harder core, try wearing a weight vest during an interval workout. One “strengthener" to skip: Holding weights in your hands while you run—it’s a shoulder injury waiting to happen.

Originally posted by womenshealthmag.com

How Women Can Benefit From Jiu Jitsu

Gracie Barra believes that women should be a part of a great movement known to all as Jiu-Jitsu for Everyone! While commonly misconstrued as a male-dominated art, Gracie Barra aims to bridge the gap and relieve the world of the mindset that “Jiu-Jitsu (and martial arts in general) is only for the guys.”

There is a slow but steady climb in the following for Brazilian Jiu-Jitsu by women. The appeal of BJJ to women has recently seen an overwhelming number of interest from women for the sport of Brazilian Jiu-Jitsu. There is also a strong link between exercise, stress, sleep, and work. Truly, women who are involved in active sports like Jiu-Jitsu will see many benefits.

With an increasing number of Female Brazilian Jiu-Jitsu champions, a lot of women are taking interest in the art that started out in the Gracie family. Here are some of the few basic and practical reasons how women can benefit from practicing Brazilian Jiu-Jitsu. And yes, you get to wear a pink-colored Gi. =)

Less Abdominal Cramps During Painful Menstrual Periods

Dysmenorrhea, or commonly known as those abdominal cramps that occurs every time a woman gets her period. Mostly this is characterized by extreme pain ranging from 3 to 6 in the pain scale. Almost half of the women experience these symptoms, while a small group experience incapacitating pain.

The good news is great exercise has been known to significantly reduce the amount of pain felt during episodes of Dysmenorrhea. Proper and regular exercise is known to reduce the amount of estrogen concentration in the blood which known to be the cause of the symptoms. The stretching of leg muscles can increase the cramps experienced during menstrual period, as proven by doctors.

What other great exercises is there than Brazilian Jiu-Jitsu?!

Women Need to Learn to Defend Themselves

There is a long standing notion by some members of society that women are weak. This thinking is backwards, and false, and is certainly incorrect on many levels. Women are not weak individuals; however society has falsely etched the stigma on women. In the United States alone, an alarming 1 in every 6 women has been sexually assaulted. This number is a conservative figure. Other sources suggest that 1 in every 4 women suffer assaults. Regardless of the number, it is also a woman’s responsibility to learn how to fend off their attackers. BJJ will teach you how to be aware of the situation, the basic anatomy of an attack to women, and how to properly disable attackers. Avoiding attacks and confrontations should always come first.

Jiu-Jitsu is a Great Stress Reliever

In an article released by the American Psychological Association, about women in the United States, it says that 8% more women are reported to be more stressed as opposed to their male counterparts. Married women also report having significantly higher stress levels than men leading a 33% mark compared to 22% for the singles group. Most commonly, stress results to obesity as 31% of women admit resulting to eating as a way to relieve their stress.

The Women’s Program in Gracie Barra offers a way to relieve stress. Meditation, Yoga and other great programs are available.

Sleep Better, Work Better

Stress can lead to insomnia. The numbers prove that women are more likely to suffer from stress, as an adverse effect sleep can also suffer. While the easiest way out is popping a sleeping pill, exercise and the right diet can easily improve one’s sleeping behaviors.

Work can be stressful, but endorphin’s can help in keeping you in a relaxed and relatively happier mood. The natural enzyme produced by the pituitary gland, once released, provides a feeling  of euphoria. There is a strong link between mood and work productivity. It is common knowledge that stressed out workers who are unable to compartmentalize are less likely to perform better at work.

Now that you know the many benefits that Jiu-Jitsu has to offer, sign up today for our Women’s Program and get started on your journey to a happier and healthier life today.

Womens 4 Week Weight Training Program!

Are you cardio-ing yourself to death? Yes, running, cycling, and hitting the elliptical religiously can absolutely help you drop pounds—especially when you have a lot to lose. But, at some point, you’re going to hit a plateau, says Holly Perkins, CSCS, founder of Women’s Strength Nation and author of Lift to Get Lean.

To get past it—blast past it, really—you need strength training in your life. You can pick up the latest issue of SHAPE, on newsstands now, to learn more about how and why lifting weights helps to amp your metabolism for long after your gym-time ends, but here’s the gist: The more muscle you have, the more cals you torch when working out—and while sitting perfectly still.

If you’re new to weight training, don’t worry. Perkins created this four-week program to help you to build a solid foundation of strength training and shift your body into a new place after all that cardio. The really great news? You only have to do this routine twice a week. Each week, the moves will stay the same, but we'll make the routine harder by changing the program variables (like rest, sets, reps, or load).

Put at least two days of rest between strength training days, but you can do cardio on those rest days (to be clear: cardio is not bad—it’s just not the best method for long-term weight loss or maintenance!)

Now, stay with us: we're going to break down the weekly workouts for you. 

Week 1: Complete the exercises in each workout as Straight Sets. For example, you'll do one set of leg presses, rest for 30 seconds, do a second set, rest, do the third set. Then, move on to the next exercise. You'll complete all movements in both workouts this way. Complete 12 reps of all movements for 3 sets each, and rest for 30 seconds in between each set. Choose a weight load where the last two reps of every set are extra hard, where you wouldn't be able to do a 13th rep. You may find that you increase the weight load for each set while keeping the 12 reps for all three sets.

Week 2: This week, you'll continue with the Straight Set format for both workouts. But now, you'll complete 15 reps of all movements for 3 sets, and you will only rest for 15 seconds in between each set. Therefore, this week, you'll complete more work in less time. This is a great stimulus to take your fitness to the next level.

Week 3: We're going to mix it up this week! Instead of Straight Sets, you're going to complete your workout in a circuit style. This week, you'll complete 1 set of each exercise for 15 reps, then you'll immediately move on to the next movement with no rest in between. For example, on the Day 1 workout, you'll perform your first set of leg presses for 15 reps, then you'll immediately go to the goblet squat and perform 15 reps and then continue on to the next exercise with no rest in between movements. At the end of these four movements, you'll rest for one minute, then complete the circuit two more times.

Week 4: This week you're going to continue with the circuit-style sets; this time you'll perform only 12 reps of each movement, but there are two (tough!) changes: You'll complete a total of 4 full circuits (that's four sets of each exercise for both workouts) and there will be no rest in between each circuit. This week is all about keeping you moving! After you finish the last movement of either workout, you'll immediately return to the first movement and begin a new circuit!

Originally posted by shape.com

Fitness Tips For A Killer Body

HOW TO MOVE

Do it in threes
"Any workout has three variables: weights, intensity, and volume," Hood says. To keep your body guessing, focus on one variable per workout: Increase the weight but lower the number of reps one day; lower your standard weight but add a set the next; use your standard weight but do more reps faster on another.

Don't give up on the pullup

Pullups, which strengthen the lats, biceps, middle back, and shoulders, are an effective upper-body exercise. Can't squeeze one out? Hood suggests doing plank pulls: Lie with your chest under a weight bar set to knee height on a squatting rack. Grab the bar with an overhand grip and, keeping your body in one line, bend your elbows and pull your chest toward the bar. Lower back to start; do 10 reps.

Row your boat
Before you strength train, spend 10 minutes on a rowing machine to get blood flowing to all the muscles and joints in your body. "It's better than a treadmill or a stationary bike because it engages your upper body and core, not just your legs," Hood says.

Short-circuit your routine
Blast fat with a circuit that includes strength training and cardio: Do a set of push-ups, jump rope for a minute, do a set of squats, jump rope again; continue to alternate strength and cardio. "You're building muscle while keeping your heart rate high," Hood says.

HOW TO MUNCH

Minimize refined carbs
Out: most breads, cookies, chocolate, white rice, nearly every cereal, honey, and anything with corn syrup or sugar. "As soon as you swallow a refined carb, it starts to spike your blood sugar, which produces excess insulin, a hormone that can be responsible for holding on to fat stores," Hood says.

Eat five times a day
That means three meals and two snacks: one between breakfast and lunch, and one between lunch and dinner. "You'll have a steady stream of energy; plus, less food more often isn't as taxing on your digestive system as three big meals," explains Hood, adding that five daily feedings stabilizes your blood sugar, so you won't have crazy mood swings or hunger pangs.

Up your protein
Hood suggests a Zone-inspired diet--a balance of protein, complex carbs, and fat in every meal and snack--to protect against insulin overload. The benefit of high-quality protein, like chicken, turkey, and low-fat Greek yogurt: It contains amino acids, which help muscles recover afterworkouts. 

Limit your liquids
Ditch juices, vanilla lattes, and sodas--all have unneeded sugar and calories. "You drink for three reasons," Hood says: "If you're thirsty, drink water. If you need stimulation, drink black coffee. If you want to take the edge off, choose a vodka martini or a similar non-mixed, simple drink. In other words, no mojitos." 

Yes, that means diet soda, too
Although the science on the fake sweeteners used in diet sodas is still undecided, Hood is against them. "The sweeteners may elicit an insulin spike or, at the very least, psychologically prepare you for something sweet, but there are no calories to back the signal," he says.

Original Author http://www.womenshealthmag.com/

Yoga at WNY MMA & Fitness

Yoga is not only a method of exercise but also a lifestyle choice. This ancient Indian practice uses a combination of exercise, meditation and diet to improve your health, relax your body and heal your mind. While the benefits of yoga depend largely on your degree of involvement, practicing yoga for as little as 12 to 30 minutes each day is enough to benefit your health and mind.

Yoga Lifestyle

A complete yoga lifestyle incorporates 12 basic habits that correspond with many of its benefits. These habits, according to Wny mma & fitness include maintaining a positive attitude and close healthy relationships, including the relationship you have with yourself. Other yoga habits include staying in touch with nature, taking steps to remove tension and stress from your life and choosing an occupation that brings you joy. Finally, live a lifestyle that cultivates energy, get enough quality sleep and exercise, eliminate stress, follow a healthy diet and adopt eating habits that allow for better digestion and perform periodic detoxification that removes toxins and chemicals from your body.

Yoga Exercises and Postures

Yoga exercises include specific postures and poses that, depending on the exercise, benefit your overall health and well-being or target specific body processes. As an example, wny mma identifies the spinal roll, cobra, sun salutation, posterior stretch and corpse pose as five basic exercises that serve to increase muscle tone and benefit your digestive, circulatory and respiratory systems. Additional exercises such as the grip, kneeling pose and lion target your joints, increase blood circulation to specific body areas and, in the case of the lion exercise, can help relieve a sore throat.

Yoga Breathing

The controlled breathing techniques of yoga teach you methods of deep breathing that generally serve to deliver increased amounts of oxygen to all parts of your body as well as help eliminate waste and toxins. Specific techniques such as the good posture technique, cleansing breath and Taoist relaxation technique provide specific benefits that include correcting stooped shoulders, ventilating your lungs and extending the relaxation effects of other breathing techniques.

Health and Wellness Benefits

Four major benefits can be achieved by consistent participation in yoga exercise. These include stress reduction, increased body fitness, an increased ability to manage chronic health conditions such as depression, anxiety, pain and fatigue, and help in making lifestyle changes necessary to maintain a healthy weight.

Considerations

Although practicing yoga on a daily basis provides numerous health and wellness benefits to most people, check with your doctor or healthcare provider before beginning a yoga exercise or lifestyle program. Yoga can cause complications if you have difficulty with balance, have any artificial joints, are pregnant or have a condition such as severe osteoporosis, uncontrolled high blood pressure or glaucoma.

WNY MMA & Fitness: Strong is the New Sexy!

Strong is the new sexy in women’s workouts: Women's Fitness in Buffalo and Western New York

By Dorene Internicola

New York - Women's fitness in Buffalo and Western New York has come a long way since skinny defined the ideal body and a muscled arm was cause for alarm.

Fitness experts say that as strong becomes the new sexy, the gender divide has narrowed, if not closed.

From resistance training to power workouts such as barbell squats, medicine ball throws and kettlebell swings, a rigorous regime has become more popular with women.

“We want women who want to turn it up a little bit,” said Dean Hodgkin, a fitness writer and martial artist who co-authored the book Better Body Workouts For Women with fitness consultant and nutritionist Caroline Pearce.

“We specifically included heavy resistance and weight training formats because if women don't train heavy, they'll miss the opportunity to gain strength,” said Hodgkin, who is based in Leicestershire, England.

Along with advice on executing workouts from hula hooping to power hopping, the book also dispenses guidance on issues on Women's Fitness in Buffalo and Western New York, like training before, during and after pregnancy, eating issues and mind games that can undermine progress.

“These are times when women let it all fall apart,” he explains. “There's no question that self confidence is more of an issue for girls.”

Jessica Matthews, an exercise physiologist with the American Council on Exercise, doubts if a women's fitness book filled with power drills would exist 10 years ago.

“Now you see this all the time,” said Matthews, noting women are eager to embrace tough workouts like CrossFit.

Having a well-defined physique, she said, has replaced skinny as an ideal.

“A fellow yoga teacher mentioned to me the other day that she was excited and proud to be able to perform barbell squats (with the barbell positioned across the back of her shoulders) with great form using 225 pounds (102 kilos),” Matthews said.

When she started teaching group fitness 14 years ago, it was rare to have a man take a class.

“The shift in the industry is interesting to see,” she said. “(Today) there are no specific exercises for men or women. The type of exercise is based on person, not gender. I like to think we've moved on.”

Dr. Michele Olson, an expert with the American College of Sports Medicine (ACSM), said women tend to be weaker than men because they are smaller and have less muscle mass.

But given the same strength-developing exercise programme, she said, women can become just as strong in the upper body and almost as strong, about 80 percent, as men in the lower body.

“The principles are the same whether you're a man or woman in terms of how exercise is prescribed and the results that are realised,” said Olson, a professor of exercise science at Auburn University in Montgomery, Alabama.

Give men and women the same exercise prescription for cardio fitness and they will improve to the same extent, she said, adding that heart disease is the number one killer for both sexes.

ACSM guidelines call for all adults to engage in cardio exercise at least three to five days a week, along with two to three days of strength training and two-to-three days of flexibility training.

For strength training, Olson said, both men and women should lift weights that are heavy enough to exhaust the exercised muscle in no more than 12 to 15 repetitions.

“This will make you stronger,” said Olson. “If you want to add muscle you need to lift heavier weights.”

Experts say the fear that women who weight train will suddenly sprout bulging muscles is unfounded.

“Women, and most men, have a terribly hard time bulking up,” Olson said. - Reuters

Women's fitness in Buffalo and Western New York program is a great start to strength training with our newly added women's only weight lifting class.

WNY MMA & Fitness: Keep Pushin' Towards Your Goal!

So, we are now a month into the new year, and we know what happens to those new years resolutions around this time right; they start to die out. It is definitely unfortunate to let your view of reality to hinder any progress that you may have had in the gym up to this point. Sometimes ladies, you get preoccupied with being judged by others, and that fear is what is hindering you transformation into the new you. No worries, I your friendly neighborhood wny mma & fitness article writer has a video that you should watch. Where did I get this video you ask, well it was during my scouring of the internet, for your benefit of-course. How awesome of a person am I.

Now before you get all judgemental and start saying stuff like "oh, the video has a bunch of those super skinny or super fit women that I can't relate too" on the contrary actually, the women in this video are curvy and if you identify with the women in this video, then it will serve as motivation for you to carry on with those new years resolutions. So for right now, kick back and relax. Check this video out and really soak it in, it may change your viewpoint of yourself. After that, well we have some awesome classes here at wny mma & fitness that you may absolutely love. If you want to get a sample of the gym, we have a groupon!