Can recreational sports be a supplementary part of your cardio workouts? Would playing basketball three days a week be a good replacement for running on the treadmill? There are plenty of oft-forgotten benefits to including recreational sports as part of your physical activity routine. Here are some suggestions for recreational sports in Milwaukee. (more…)
You may have heard of small group training and wondered how it differs from personal training or group exercise. They sound similar but are quite different. If you want the same quality individual experience from a personal trainer and more bang for your buck, you might want to consider small group training! (more…)
Inspired to try your first yoga class but have no idea what to expect? What to wear? When to show up? Etiquette? Here’s a “how-to” guide to get you started. (more…)
The development of a strong and healthy midsection, and the development of a strong and healthy mind can both be accomplished simultaneously through two different paths. Both Yoga and Pilates can increase core strength as well as developing fortitude of spirit. We focus on increasing the strength of the body through movement (the Asanas or poses), and simultaneously work on focusing the mind to work in better concert with the body, through the breath (pranayama). Both Yoga and Pilates focus on breath work as a means to connecting the mind and body. First, I’d like to focus on the Pilates Method, and how that can help to develop a strong body and mind. (more…)
Achieving results on your own isn’t easy. Not only do you have to work hard, you have to know what you’re doing. Just as you would hire an electrician or plumber to fix something that is beyond your skill set, same is true of personal trainers with regards to fitness. They possess the knowledge and experience to get results in the gym. (more…)
It’s never too late to kick it back into gear and start working out again after a break, no matter how long the break was. Here are 5 simple steps to restart and ease your way back into it. (more…)
We’re all human, and humans by nature are creatures of habit. We all like what we like and do what we know. In general, there’s nothing at all wrong with that. But with fitness, sometimes we need to mix things up a bit to scare off boredom or push through a plateau. That’s why it’s important to try a new workout now and again. That might sound like it’s a tad outside of your comfort zone, but the benefits that can come out of simply trying something new and different are well worth it. Here are five reasons to try a new workout. (more…)
So you’ve been putting in the work to lose a few extra pounds, tone up, or just get a little healthier. That’s awesome! But losing weight is about more than just numbers, and you should never judge your success or your health solely based on the scale. Here are few ways to know you’re making progress without hopping on the scale. (more…)
Body Mass Index is used commonly while calculating body fat and for fitness level assessments, but what does it really mean? Body Mass Index, or BMI, is a measurement that uses an individual’s current height and weight to determine their body fat using a simple equation. This equation is as follows:
BMI=weight(lb) * 703 / height2 (in2)
or
BMI (metric)=weight(kg) / height2 (m2)
The number resulting from this equation is essentially your body fat percentage. Healthy body fat percentage differs between men and women, below is a chart with each gender’s ranges:
| Age | Underfat | Healthy Range | Overweight | Obese |
| 20-40yrs | Under 21% | 21-33% | 33-39% | Over 39% |
| 41-60yrs | Under 23% | 23-35% | 35-40% | Over 40% |
| 61-79yrs | Under 24% | 24-36% | 36-42% | Over 42% |
| Age | Underfat | Healthy Range | Overweight | Obese |
| 20-40yrs | Under 8% | 8-19% | 19-25% | Over 25% |
| 41-60yrs | Under 11% | 11-22% | 22-27% | Over 27% |
| 61-79yrs | Under 13% | 13-25% | 25-30% | Over 30% |
Keep in mind, each individual requires body fat, and it is essential to a healthy lifestyle. If one were to drop into the “underfat” category it could interfere with normal bodily functions. Healthy and unhealthy ranges also change depending on age because individuals deposit more body fat as they grow older.
Even though the BMI calculation is fast and easy to use, it can be incorrect in certain situations. For example, if you lift weights on a regular basis, muscle weighs more than fat and therefore will cause you to be heavier. Therefore, when calculating your BMI, it is the muscle and not the fat in your body that causes you to weigh more.
BMI is a fast and easy equation for giving a rough body/fat percentage estimate, but there are other more accurate ways of measuring body fat. One of which is the “skinfold test” offered during your initial fitness assessment through the Elite Sports Clubs’ fitness centers. Contact the fitness center to make an appointment for your own polar body age and body/fat assessment.
Tennis is a great physical outlet for young children as they develop motor skills and learn to think quickly on the court. However, physical activity requires proper fueling for growing bodies. Our on-staff nutrition coaches provided some basic youth tennis nutrition tips.