LifeSpan Fitness Blog

Tips on living healthy and fit

Category Archives: Weight & Health Management

Weight Loss – Numbers to Know

Want to lose weight? Here are a few numbers to know.

  • 3500 – The number of calories needed to burn to lose one pound of fat
  • 100 – Minimum number of additional calories burned for each pound of muscle gained
  • 500-1000– Recommended number of fewer calories to consume each day to lose weight
  • 1200 / 1800 – The American College of Sports Medicine (ACSM) recommends that calorie intake never drop below 1,200 calories per day for women and 1,800 calories per day for men, otherwise you risk causing an ongoing reduction in resting metabolism.
  • 89  - Percent of people who lost 30 pounds or more, and kept it off for at least a year, by combining diet and exercise. (Only 10% succeeded by just dieting and only 1% succeeded by just exercising.) Survey by National Weight Control Registry.

10 Things to Do with Your Mom this Mother’s Day

Most moms have enough “stuff” and would rather simply spend time with their children, no matter how young or old.  Here are 10 fun physical activities you and your mother can enjoy this Mother’s Day, without filling your closets with gifts or your stomachs with treats.

 

  1. Enjoy nature and take a hike.  When you stop to rest, enjoy the view and take a few memorable photos.
  2. Play a family game of ultimate Frisbee or flag football at a local park.
  3. Pick out flowers at the garden store then enjoy each the company as you plant them together.
  4. Go to a Zumba class together.  If you’ve never been, you’ll both have lots of laughs.
  5. Hit golf balls or play 9 holes.
  6. Take a long walk and enjoy your mother’s conversation.  Bring the dog along too.
  7. Play a tennis match or just have fun hitting the ball around.
  8. Rollerblade or take a stroll along a greenbelt trail.
  9. Shoot around or play a game of ‘HORSE’ on the basketball court.
  10. Take a family bike ride. Make sure to let mom pick the route.

Getting a little physical activity will make you and your mom feel better before you go to brunch, picnic in the park, or have dinner with friends or relatives.  You’ll be surprised at how much you’ll enjoy the company and the memories you’ll make too!

LifeSpan Fitness Club: Start with Health Metrics

 

When it comes to health and fitness, health metrics (vital stats) are the starting point for making these changes. Your first step in using the LifeSpan Fitness Club is to establish a baseline of health metrics.

The findings from a simple assessment benefit you by:

  • Providing a snapshot of your current health
  • Identifying early signs and symptoms of chronic diseases
  • Assisting you in establishing meaningful health goals that can be tracked and measured
  • Providing a baseline that will be used to compare your progress to your goals

There are numerous health metrics maintained in the LifeSpan Fitness Club, including those which measure weight and body composition (weight, waist measurement, hip measurement, waist-to-hip ratio, and body mass index), and those that gauge cardiovascular health (blood pressure, resting heart rate, percent body fat, glucose level, total cholesterol, and LDL cholesterol).  Color coded reports and graphs visually show members what range they are in for specific vital stats, from green (normal) to red (high risk), as identified by health professionals and exercise physiologists.

Establishing a baseline not only reveals metrics such as body weight and ranking compared to the general population, but more importantly reveals the health and fitness of your body’s composition from the inside.  Often when an individual begins a health and fitness program they expect to see immediate changes on the outside of their body and never think about the changes taking place on the inside of their body, which are the most important changes.  Beginning at the cellular level, the human body immediately begins responding to healthy lifestyle changes such as exercise.  The LifeSpan Fitness Club allows you to see the changes taking place in your body, and provides the data needed to celebrate success or to better diagnose where adjustments are needed.

Producing changes in health metrics takes time, and requires consistency and frequency in diet and exercise habits.  The more metrics you monitor, the more valuable, detailed and accurate assistance the LifeSpan Fitness Club can provide to help you reach your goals.

LifeSpan and Crystal Light Pure Fitness Promotion

LifeSpan Fitness has teamed with Kraft Foods in a promotion to introduce a new fitness beverage to consumers. Crystal Light Pure Fitness is a low calorie, naturally sweetened drink mix that contains electrolytes to aid in hydration during light physical activity.

Over 10 million Crystal Light Pure Fitness samples are being handed out nationwide over the next few months at LifeSpan authorized dealers, as well as health clubs such as Gold’s Gym, Bally’s and LifeTime Fitness; Jazzercise and Yoga centers; and wellness seminars, health fairs and area marathons and 10K fun runs. Samples will also be included in fitness and outdoor catalog orders, and in packages of Nabisco Wheat Thins and 100 Calorie Packs.

Each sample includes a promotional card with directions on how to enter a drawing for a LifeSpan Fitness TR1200i treadmill or S4 Indoor Cycling Bike (grand prize), or a LifeSpan Heart Rate Ring. The promotion also includes a link to a survey webpage where consumers can get a coupon for 10% off the MSRP of LifeSpan fitness equipment at participating retailers.

LifeSpan is proud to support new Crystal Light Pure Fitness drink mix. Look for your free beverage sample and make sure to enter the sweepstakes to win a LifeSpan treadmill or exercise bike!

Exercise and a Heart Healthy

the_heart_truth

LifeSpan continues to be a proud partner with The Heart Truth, a national campaign promoting awareness of heart disease among women. According to the National Center for Chronic Disease Prevention and Health Promotion, “Physical inactivity is an established independent risk factor for cardiovascular disease, the leading cause of death and disability among U.S. adults.” Physical inactivity doubles the risk of developing heart disease, and triples the risk of developing hypertension.

Regular, moderate-to-vigorous physical activity helps prevent heart and blood vessel disease. According to the latest joint American Heart Association/American College of Sports Medicine guidelines on physical activity, all healthy adults ages 18-65 should be getting at least 30 minutes of moderate intensity activity five days of the week. The more vigorous the activity, the greater the benefits. However, even moderate-intensity activities help if done regularly and long term. Physical activity can help control blood cholesterol, diabetes and obesity, as well as help lower blood pressure in some people. Whether it’s included in a structured exercise program or part of your daily routine, all physical activity adds up to a healthier heart.

Download the heart disease fact sheet and heart disease risk assessment provided by The Heart Truth, and share this valuable information with your customers.

LifeSpan Heart Healthy Product Features:
Physical activity can reduce the risk of developing several chronic diseases, including heart disease. Here are some features in LifeSpan products that will encourage you to be physically active and use your heart wisely:

  • Fitness Equipment — Use the contact heart rate sensors on LifeSpan fitness equipment to monitor your heart rate as you work out, and Heart Rate Control programs that will help you use your heart rate effectively as you exercise
  • Heart Rate Ring — Conveniently monitor your heart rate throughout the day with this heart rate ring
  • Blood Pressure Monitor — Take your blood pressure then upload your results to your own personal online health and fitness account
  • LifeSpan Fitness Club — Track your heart rate and blood pressure over time using this comprehensive yet simple-to-use online health and fitness management program