Fitness & Health Blog

Healthy Heart Rates

March 2, 2012   |   Posted by admin   |   Uncategorized   | Tagged , , , , , , , , |   Leave a comment  

Cardio equipment – like a treadmill, elliptical or stationary bike – comes with a lot of bells and whistles these days. You can choose your terrain and how long your course will last. You can base your settings on how much weight you’re trying to lose and how challenging you’d like your particular workout to be. You can even add warm-up and cool-down times.

People often base their workouts on this data that’s provided through the screens and consoles attached to their machine. They try to push themselves to go the extra mile or burn off a certain amount of calories. But there’s one piece of useful information that often gets overlooked, and that’s the heart rate monitor.

Most of the workout equipment at our Greenville gym shows you numbers portraying your approximate heart rate. It’s important that you understand what these numbers mean, and track your progress as you exercise. You might be feeling fine in terms of energy, endurance and muscle strength. But that isn’t a completely accurate summary of how well your body is coping with the strains of your fitness regimen. You could be getting close to your body’s breaking point and not even feel like anything’s wrong until you’re suddenly dangerously short of breath or extremely dizzy and tired. But this can be avoided if you track your heartbeat.

A normal heart rate is 60 to 100 beats per minute at rest, according to the Mayo Clinic. An athletic adult, or someone who’s in better shape with a healthier heart, will have a lower resting heart rate – and this can even be as low as 40 beats per minute. But when you’re working out, you want to see that your heart rate is 60% to 80% of your maximum heart rate. You can quickly estimate your maximum heart rate by subtracting your age from 220. But remember, your workout heart speed should not exceed about 2/3 of this number!

However, a doctor or fitness trainer can help you figure out a more exact number that takes into account your overall health, including factors such as gender, strength, diet and other lifestyle factors. Feel free to ask any expert at the Pivotal Fitness Greenville athletic club for more advice on tracking and targeting your ideal heart rate.

Vitamins You Should Know – Part 2

February 27, 2012   |   Posted by admin   |   Nutrition   | Tagged , , , , , , , , , , , |   Leave a comment  

Last week we talked about the four fat-soluble vitamins your body needs to operate at its best. The following nine are water-soluble, which means that they pass through your system and are used up quickly; and whatever is not used is expelled. Those are:

  • Vitamin C – is an antioxidant that’s good for teeth and gums but also helps you heal. This is present in many fruits and juices, as well as some green vegetables.
  • Vitamin B1 – also known as thiamine, this vitamin converts carbs into energy – which is very important when you’re hitting the gym! It’s found in pasta, bread, grains, cereal, dried beans, peas and soy.
  • Vitamin B2 – also known as riboflavin, this vitamin helps your body’s growth process and also aids in the process of creating red blood cells. It’s found in meats, eggs, legumes, nuts, beans and some dairy products.
  • Vitamin B3 – also known as niacin, this vitamin works on your skin and nerves and can also reduce cholesterol. It’s found in dairy, poultry, nuts, meat and eggs.
  • Vitamin B6 – helps create red blood cells and improve brain functions. It’s found in beans, nuts, eggs, meat, fish and legumes. You need more of this when you eat a lot of protein.
  • Vitamin B12 – aids metabolism and the central nervous system, and it helps to create red blood cells. It’s found in eggs, meat, shellfish, poultry and milk.
  • Pantothenic acid – boosts metabolism and helps to create hormones and cholesterol. It’s found in yeast, milk, eggs, fish, legumes, potatoes and some vegetables, like cabbage and broccoli.
  • Biotin – helps people metabolize their proteins and carbs, and it produces cholesterol and hormones. It’s found in eggs, fish, milk, legumes, some potatoes and some green vegetables.
  • Folate – helps form blood cells and is needed for tissue growth and cell function. It’s found in green, leafy vegetables and an array of foods fortified with folic acid.

Our staff can help you figure out what you should be taking to complement your lifestyle and eating habits, as well as make the most of your workouts at our Greenville gym.

Vitamins You Should Know – Part 1

February 20, 2012   |   Posted by admin   |   Nutrition   | Tagged , , , , , , , |   Leave a comment  

Exercise and diet are important components of your all-around health. But they may not give your body everything it needs to maintain balance and strength. One way to stay at your peak is to ensure you’re getting the correct daily doses of vitamins by choosing the right blend of foods and beverages. If you’re not getting all that you need through your meals alone, you can choose to take supplements – such as chewing or swallowing pills.

But where do you get started? Here’s an overview of the 13 primary vitamins you should be taking and the great things they do for you.

The following vitamins are fat-soluble, which means your body absorbs them and they can be used for an extended period of time (as opposed to water-soluble vitamins, which we’ll discuss in Part 2). But all vitamins have a time frame of efficiency, and a maximum limit that can be useful at one time. Therefore, taking more than 100% of your prescribed vitamins doesn’t actually help you more; whatever can’t be used by the body in the window of time the vitamins are present in your system are just flushed away.

Knowing how your body interacts with vitamins is important; with this knowledge, you can time when you take them and with what meals.

  • Vitamin A – helps your bones, hair, teeth, skin and soft tissue. It’s found in milk, cheese, liver, kidney and fish oils.
  • Vitamin D – is produced by your body after it’s been in the sun and helps your bones by supporting your body’s intake of calcium. Rather than eating the right foods, be sure you’re out in the sunshine on a regular basis.
  • Vitamin E – is an antioxidant that helps you form red blood cells and process vitamin K. It’s found in wheat germ, corn, olives nuts and various green plants.
  • Vitamin K – helps your blood coagulate and is theorized to help bone growth. It’s found in a lot of foods starting with C or S: cereal, cauliflower, cabbage or soy and spinach.

Check back next week for the rest of your need-to-know vitamins and how they help your body stay strong and healthy. Have immediate questions? Feel free to ask one of the nutritionists on staff at our Greenville gym.

Buying Gym Clothes

February 13, 2012   |   Posted by admin   |   Exercise Tips   | Tagged , , , , , , |   Leave a comment  

For many people getting ready to start working out on a regular basis, buying the correct gym clothes is on the to-do list. Simply wearing shorts and a T-shirt isn’t going to cut it, and can even be detrimental. You’ll also quickly learn to avoid swimsuits and denim (common rookie mistakes). But picking out the right ensemble also doesn’t need to be stressful – much less something that might prevent you from feeling like you’re “ready” to join and get down to business.

Some people are overly concerned about their appearance at the gym. We consider our Pivotal Fitness Greenville sports club a place where you come to feel good about yourself, not worry about what other people will think of you. You don’t need to max out your credit cards buying top-of-the-line fitness gear. But there are a few basics you should have in order to be comfortable and safe while making the most of your workout.

  1. Good sneakers. If there’s any area where you might want to splurge, it’s your footwear. You want shoes that fit correctly, provide arch support and feel comfortable. You also want to look for non-slip soles. Remember, you’re not just running out to the grocery store a few times a week. You’re going to be putting your shoes through a total workout with you each and every time, and you’ll want sneakers that can endure all levels of fitness and last you for about 6 months.
  1. Sports bra. Men, you don’t have to worry about this one. Ladies, sturdy straps, comfort and support are your priorities. Some padding in appropriate areas can help if you don’t intend to wear tanks or shirts over your bra support top.
  1. Trim top. Wear a shirt that fits close to the body. You don’t need to wear anything too tight. But avoid anything loose that can get caught on equipment. You may want to choose materials that deflect sweat well and won’t show it while you’re working out, such as a polyester/Lycra blend.
  1. Stretch pants. You’ll get more mileage out of pants or shorts with some stretch that will give you a full range of motion, such as those made of a Spandex blend material. Also look for materials that will prevent chafing, such as between your thighs, while you’re running or biking. For comfort, you may want to choose an elastic waistband rather than something with closures. Pockets can be useful for carrying things from one station to another, but be sure to empty them before you get started, since items can weigh you down or throw off your balance.

You’ll want about 2-3 outfits with pieces that are easy to mix and match. Among these should be layerable, multi-length options such as shorts/pants and long- or short-sleeved shirts, as well as bras and tanks as necessary. One pair of shoes and several pair of comfortable socks should suffice. The Internet offers many retail outlets where you can find affordable, quality sports apparel. We can even help you select some merchandise if you’re unsure. And then you’re all set to buckle down and start meeting your fitness goals at our Greenville gym.

Talking About Weight With Kids

February 6, 2012   |   Posted by admin   |   Exercise Tips   | Tagged , , , , , , , , |   Leave a comment  

If your children see you visiting our Greenville gym throughout the week – and if they’ve come to play at our kid care center – they might eventually start asking you questions about health and weight. As first lady Michelle Obama can tell you, it’s an important topic to introduce at an early age. She’s currently working on the issue of childhood obesity through the “Let’s Move!” campaign. While physical activity is an important component of a healthier lifestyle, it’s usually the food aspect that gets kids confused.

A recent ScienceDaily article showed that 30% of children surveyed, ranging in age from 6 to 14, exhibited some kind of unhealthy dietary behaviors, such as excessively worrying about fat content or inappropriately dieting. It’s a side of the child obesity argument that doesn’t often get as much attention, but a valid concern for parents who want to learn the right ways to talk to their kids about food and their bodies.

So how can you talk to kids about it without making them too body-conscious or judging their peers? Here are some tips and talking points:

  • Remember to emphasize health rather than weight. Instead of discussing appearance, talk about the importance of being happy, feeling energized and having strength.
  • Remember to explain that both diet and exercise are integral to a healthy body. Just working out a lot or just reducing food intake doesn’t create the same semblance of health and fitness that a smart strategy involving both provides.
  • Remember to introduce the fact that there is no ideal body size or shape, but that being healthy is important. A healthy body not only makes you look great, but contributes to the way your mind performs and the way you feel.
  • Remember to tell them that food is not the enemy, while discussing the basics about the food pyramid and caloric intake. There are no “bad” foods, and moderation is key.

If you’re trying to discuss weight and health matters with your child, don’t hesitate to let us know. Our fitness counselors can give you additional pointers and perhaps even take your child on a tour of the Pivotal Fitness Greenville athletic club, explaining the equipment and how it helps you feel good about yourself. When they come back to visit, the gym will be demystified for them; they’ll understand what you’re doing while you’re here and you might even become their healthy role model.

More Than Just A Gym

January 30, 2012   |   Posted by admin   |   About Pivotal Fitness   | Tagged , , , , , , , , , |   1 Comment  

With locations in Columbia, Charleston, Summerville and Greenville, you may just refer to us as your local South Carolina gym. But there are a lot of words that can be used to describe our facilities: sports club, athletic training camp, wellness center.

Think about it; we offer more than just a set of machines and equipment you could theoretically have set up in your own home. We also offer personal training from certified professionals. You meet privately with someone who can help you target your trouble areas and determine a personalized strategy meet your fitness goals.

And there’s also a rotating schedule of classes for such fun and healthy activities as spinning, martial arts, yoga and dance. And those are available for beginners, moderate athletes and even those looking for a more hard-core, boot-camp type of exercise regimen.

Of course there’s also the communal aspect of Pivotal Fitness. In addition to taking classes with your friends, you can form partnerships with other gym members who share your schedule and provide ongoing motivation. You can even bring guests along with you if you have someone visiting from out of town.

Need some nutritional counseling? We offer that, too. You can start by accessing our supplement shop (at some locations) to pick up all of the vitamins and nutrients you need for a balanced diet before and after you exercise. Our nutritionists provide dietary information and inspirational support that’s specific to your lifestyle and weight loss goals.

Other special aspects of our comprehensive Greenville sports club are our Ladies Only Facilities, where only women are around while you work out, and our childcare program, where kids can be active and have fun while you’re taking care of your workout. Some locations even boast a tanning salon.

As you can see, it’s an all-in-one health center that offers physical fitness, social networking and recreational advantages. Ask us anytime how you can get started – or just start getting even more involved in our numerous opportunities than you are already!

Stretching Out Your Workout

January 23, 2012   |   Posted by admin   |   Exercise Tips   | Tagged , , , , |   Leave a comment  

Many of us spend a good deal of time sitting on a couch, sitting at a desk, sitting in the car. It’s one of the main reasons members look forward to their burst of healthy activity at the Pivotal Fitness Greenville sports club. But even if you’re someone who comes by and trains seven days a week, it doesn’t necessarily counteract all of the time you spend sitting still – especially for those who spend a lot of time at work. The only way to really offset all of your immobility is to change positions and move your muscles all throughout the day. You need to regularly take breaks to stand up, walk around and stretch.

You should aim to move around every hour, whether you’re walking to the water cooler or running an errand across the office. But there are many simple ways to move around even when you’re sitting at your desk, which you should try to do every 20 minutes or so. Once you get in the habit, it will become a normal part of your daily routine.

  • Without leaving your desk, you can stretch your arms. You can hold them out to the side, pull them straight across the chest and then reach up over your head. Hold each position approximately 30 seconds.
  • In addition to rotating your shoulders, you should also remember to wiggle your fingers, flex your wrists and bend your elbows.
  • The same thing goes for below – bend your knees, wiggle your toes and rotate your ankles.
  • You can also twist your torso from side to side. Gripping the edge of the desk or back of your chair can anchor you to provide tension while you’re stretching.

It’s a good idea to take a longer walk at least once a day to get the blood circulating through your legs. This might be just around your office or out to the parking lot. If you’re able to close the door or go somewhere secluded, you can bend to touch your toes and give your back and legs a solid stretch. A few light jumping jacks can also help you boost your energy and relieve tension throughout the entire body.

All of these exercises help prevent muscular stiffness and soreness. It also helps you stay limber and flexible. When your body is in a prime mobile condition, you can actually make the most of your workout when you finally do get to stop by our Greenville gym after work. And best of all, stretching out can even help you stretch out the effects of your workout afterward.

The Pressure Test

January 16, 2012   |   Posted by admin   |   Exercise Tips   | Tagged , , , , , , |   Leave a comment  

Whenever you start a new exercise routine, there’s a lot of pressure to excel. You want to start seeing results right away. And you want to show your family and friends that you’re making strides with your new fitness resolution. But there are several downsides to pushing yourself too hard when you’re setting out on a new health endeavor. For example, if you set goals that are too high, your disappointment about not meeting them can ruin the experience and cause you to lose motivation. You can also work way too hard and put your well-being in jeopardy.

The important thing to remember is that just getting started is impressive – it’s further than a lot of people get who wish they could be in better shape but then don’t do anything about it. After that, simply sticking with the program is your primary focus.

Rather than set big goals in terms of minutes, reps or pounds, you can agree to one extremely appropriate mission: try your best. This isn’t an excuse to do the minimal amount of work, but it can help you stay on task over time.

Here’s how it works, with the example of push-ups (let’s say you’ve never done a push-up in your life, but it’s something you want to succeed at in 2012).

  1. Figure out the proper posture and positioning so that you know how to do it right and get the most from each of the muscles you’re using. A Pivotal Fitness Greenville gym personal trainer can help you achieve this.
  2. Start by doing one push-up. That’s right, just one. Easy enough?
  3. Got a grip on the correct way to do one solid push-up? Great, that means it’s time to try five in a row. It won’t be easy at first, but eventually it will seem like a piece of cake. There’s no time limit on how long it might take you to master – set your own pace. The only agenda is to complete five.
  4. Only when you find it easy to go through five push-ups in a row should you move to ten. Suddenly you’re doing twice as much. This may take awhile to get used to, but there’s no hurry. Keep trying to do ten push-ups in a row over a matter of days until you feel like it’s easy to do ten.
  5. Move on to 15 or 20 push-ups.

See the pattern here? All that’s asked of you is that you meet and challenge your own limits while striving to continuously improve. As long as you stay honest and dedicated, you’re already on the path to achieving your fitness goals. This is the same for other workout methods as well. You can start by running five minutes on the treadmill and then gradually work your way up to 30. Start small, stay focused and never pressure yourself to do more than you, personally, are capable of doing.

Workout Trends of 2011

January 9, 2012   |   Posted by admin   |   Exercise Tips, Motivation   | Tagged , , , , , , , , , , |   Leave a comment  

From Jazzercise to Tae Bo, there are many “interesting” fitness trends that our gym members may have come across in the course of pursuing a smaller waistline or healthier lifestyle over the years. And 2011 certainly highlighted a number of options that either came into the limelight or grew hugely in demand, like:

1. Parkour – Maybe you only know about Parkour from sneaker commercials and that one classic episode of “The Office.” Or maybe you heard of it because it’s one of the top trends for those who want to be mobile and act tough without resorting to combat lessons, boot camps and fight clubs. Participants are challenged with staying perpetually agile while running and jumping around any obstacle in their path, from walls to hurdles, while being efficient in their movement choices and using full body strength. Parkour is currently the hip way to show off to your friends while toning up.

2. Zumba – Like to work out? Like to dance? What about the salsa or merengue? Zumba is an exercise program that pairs high-energy Latin music and moves that are made to help you get in shape. It’s a fun, festive and fast-paced alternative for those who are bored by the standard Billboard Charts dance classes. Though it was developed in the 1990s, 2011 became a big year for the introduction of Zumba to the masses of all cultural backgrounds and dance skill or athletic levels.

3. Juice diets – Liquid diets certainly aren’t new. But as organic produce, vegan lifestyles and farmers markets have become prevalent, the juice diet soared in popularity with everyone from serious dieters to fashionistas just trying to lose a few pounds for the next big party. Numerous websites now offer juice diet plans where custom beverages can be delivered to your door – and there are countless recipes available to make your own at home. Lasting anywhere from two days to a week, this craze is a tasty way to substitute a few or many meals to quickly lose some water weight and purify the body. However, we would like to remind juice dieters to be careful that they receive the correct amount of daily calories and H2O. And diets are always best helped by a regulated exercise plan, especially in the long-term. Ask any of our nutritionists for further information if you’re interested!

What new fitness trends and health discoveries will come into popularity in 2012? Only time will tell, but everyone at Pivotal Fitness Greenville sports club is excited to find out – and bring those exciting classes and techniques to you. It’s just part of our New Year’s resolution to keep bringing you the best overall health and wellness programs we can possibly offer.

Relying on Tools & Apps for Running

January 2, 2012   |   Posted by admin   |   Exercise Tips   | Tagged , , , , , , |   Leave a comment  

The New York Times website published an article in December 2011 about the unreliability of running watches, mobile apps and similar technology that’s meant to record your mileage, time and calories burned. Professional runners may be aware of the discrepancies of information that are possible when they use these tools, but there is a concern that new and improving runners can fall for flashy – yet fallible – technology.

Trusting an inaccurate source to act as your data counter and running coach can not only confuse your stats (such as personal accomplishments of time and distance) but actually impede your development as you prepare for marathons and try to monitor and build endurance. It can also be harmful to someone’s health. If you understand your max to be two miles and your tracking device tells you that you’ve covered 1.8 when you’ve actually run 2.1 miles, you could push yourself beyond a healthy range while trying to cover what you think is within your ability.

Makers of these devices say that they are limited by technological developments and are frequently updating their software. They site geographical confusion and satellite lags for some of the errors that can show, for example, up to a half-mile difference between what a runner has actually covered and what the device says they did. But they also state that it’s ultimately up to the user to understand that the devices are not yet perfect, nor should they be the sole source of performance measurement for any serious athlete.

One way you can attain consistency in your training is to depend on the equipment at your local Greenville gym, where data screens always show accurate and consistent statistics. If you also sometimes run at a site away from the health club (such as your neighborhood park), syncing your phone app or step-o-meter with the treadmill you’re used to can at least give you a reliable comparison for further training. You can also rely on a personal training at our Pivotal Fitness Greenville sports club who can stay on top of monitoring your workouts to make sure you’re fulfilling your training expectations and maintaining consistency throughout the course of your practice and performance.

Most importantly, you should always trust your body when it comes to fatigue, hydration and muscle soreness so that you know when it’s time to slow down or rest during a workout. Regardless of numbers and figures, learning how to read and trust your own physicality is the number one rule when it comes to a healthy running strategy.