Fitness Tips

Fitness Tips

Get some tips from our qualified personal trainers and staff that manage the Fitness Centre.

 

Don’t lift the same weights every time. Many are under the impression that using heavy weights means bulking up. If you're using free weights or weight machines once or more a week, you should be slowly upping the weight. Since your muscles build up resistance over time, aim to increase the weight by about five pounds every two or three weeks.
– Recreation Assistant & Group Fitness Instructor, Sam Fryer
Because women have lower levels of testosterone and fewer and smaller muscle fibers than men do, they cannot increase muscle size the way men can. Lifting heavy weight can actually slim you down. Women who lift a challenging weight for eight reps burn nearly twice as many calories as women who do 15 reps with lighter dumbbells!
– Recreation Personal Trainer & Fitness Centre Associate, Kyuho Choi
Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you’re not enjoying your workouts, try something different. Join a running group, learn how to play squash, take a Zumba class or try Turbo Kick!
– Recreation Assistant & Group Fitness Instructor, Sam Fryer
Stretching is very important as a part of your training. However, dynamic/active stretching is more beneficial at the beginning of your workout session and static stretching is more required at the end of training.
– Recreation Personal Trainer, Kyuho Choi
FITT = frequency, intensity, time and type. To improve your fitness level, change one of these variables at least every 2 months.
– Recreation Personal Trainer & Group Fitness Instructor, Brenda Stroud
Refined carbs consist of: Most breads, cookies, chocolate, white rice, nearly every cereal, honey and anything with corn syrup or sugar. Refined carbs spike your blood sugar, which produces excess insulin, a hormone that can be responsible for holding on to fat stores.
– Recreation Personal Trainer, Vina
Holding on while walking on an incline while on the treadmill is the same as if there were no incline at all. So let go, feel the burn while burning even MORE calories!
– Recreation Personal Trainer Juli
Eat less CRAP: C - carbonated drinks R - refined sugar A - artificial sweeteners and colours P - processed foods.
Eat more FOOD: F - fruits and veggies O - organic lean proteins O - omega-3 fatty acids D - drink water.
– Recreation Personal Trainer, Juli
If you are feeling thirsty it means your body is already deprived of how much water it should have. Stay hydrated throughout your workout to beat that thirsty feeling.
– Recreation Personal Trainer, Mackenzie Daley
When using a roller move slowly and hold it on the tightest spot on your muscle until it releases. Then continue to move it slowly down the rest of your muscle.
– Recreation Personal Trainer & Fitness Centre Associate, Laura Oslund
Think you are too busy to work out? Think again. There are 24 hours in a day and you need less an hour to stay active. Start with 5-10 minutes a day doing bodyweight exercises at home (burpees, push-ups, squats, planks, etc.), then slowly increase the workout duration.
– Recreation Personal Trainer, Justin Sinclair
Our feet are important, so, to keep them in good condition here is a simple exercise that can help people with plantar fasciitis (heel pain), arch strain or foot cramps, get relief. Roll a golf ball on the pad of your foot, behind your toes down to your heel and back, for 1-2 minutes. If a golf ball is too aggressive then start with a tennis ball.
– Recreation Personal Trainer, Tara McKay