Your Guide To Using & Understanding MyZone

For all the MYZONE users out there! Looking to lose weight? Do you know which zone you should be in to do so? Whether you’re looking to build endurance or strength, lose weight or increase general heart health, understanding the zone’s is important to achieve your goals. As always, consult with a doctor if you have any heart related issues.

MEP – (Myzone Effort Points) These points are accumulated over time depending on what heart rate zone you are in.

Gray Zone (50-59%)  – 1 points per minute
Blue Zone (60-69%)  – 2 points per minute
Green Zone(70-79%) – 3 points per minute
Yellow Zone (80-89%) – 4 points per minute
Red Zone (90-100%) – 4 points per minute

Max HR – The maximum beats per minute you can theoretically achieve. This is set by Myzone using the equation 207-(3/4 current age). Your heart rate zones are based off a PERCENTAGE of this number.

 

Which zone for your goals

First thing you want to do is understand what each zone does for your body, and how you should be feeling when performing exercises in those certain zones.

myzone1.jpg

Knowing how your body feels in certain zones can help you determine the intensity at which to exercise. A higher is definitely not always better. A heart rate that is sustainable for a longer period of time is always the better option, no matter your goal.

 

Weight loss

When losing weight, the key component is always calories in vs calories out. I will refrain from using the words “fat burning zone” because it is different for everyone. What you want to concentrate on is how many calories you can squeeze out of the allotted time you have to work out. For example, someone that is new to exercise may find that being in the yellow zone for longer than 5 minutes makes them feel fatigued, lightheaded and not an enjoyable experience. While someone that has a good cardiovascular base will be able to maintain the yellow zone for 30+ minutes. Find the heart rate that allows you to be challenged but comfortable.

 

Steady State Cardio

The question I am asked the most is “What should my heart rate be when I am on a treadmill, elliptical, etc.” The quick answer is that you want your AVERAGE HEARTRATE to be around 70%-80%. Now the way in which we get there can be different. You can perform “steady state” cardio which keeps your heartrate at a constant pace (Shown in Graph). As you can see the average is a high green around 77% of the maximum heart rate. This is a quick calorie burn, with very little post exercise benefits other than increased heart health.

myzone-2-1.jpg

Interval Training

Interval Training can be done on either a cardio piece of equipment, using weights, or a combination of both. The idea is still the same, keep your AVERAGE HEARTRATE around 70%-80%. The only difference here being that you will run your heart through multiple zones. Traditionally, you will see programs that are developed with a variation on saying 20 seconds of work, 20 seconds of rest. I implore you to try and find your own intervals that will get you into the upper yellow to lower red zones (87-93%) and then rest or do an active rest phase that gets your down to upper blue or lower green zones (67-73%). Then repeat. The outcome of AVERAGE HEART RATE is still the same (75-80%), but it will be more challenging of a workout and activate EPOC, which is a substantial increase in metabolism for up to 2 days after exercise.

myzone-3-1.jpg

What can these graphs tell us?

Try to learn what your body responds best to, and continually re-evaluate your graphs. This week you may be able to run on the treadmill at 5.0 speed with 5% incline to keep your heart rate at a consistent 75%. Then after a week of doing that, you may need to increase that speed or incline to achieve the same results.

If you have any additional questions, please do not hesitate to contact me at Paulrushin@newtownathletic.com.

 

3 Ways That You Can Benefit from a Personal Trainer

There are so many different reasons to work out and stay in shape. It gives you a goal to strive toward and helps you live a healthy life. It can also help boost your confidence and make you feel better about yourself overall when you start noticing results. However, with the busy lives that we all live, it can seem like a challenge to fit a trip to the gym into your schedule.

As a member of the Newtown Athletic Club, you have the opportunity to use the services of our very own personal trainers in our fitness center near Langhorne, PA. Here are three ways you can benefit from our personal trainers:

Experience

As everybody understands, training and working out is important. But, what may be more important is ensuring that proper form and technique is being followed. When you go to a regular gym, you don’t have someone there to guide you through all of the proper techniques to use. Our personal trainers possess years of experience and knowledge on how to work out properly, making sure that you are on a path to achieving your results.

Motivation

We all can benefit from some extra motivation in our life. And when it comes to working out and getting in shape, having someone else there to motivate will help make sure you don’t give up. With our personal trainers by your side, pushing you to the limit, you’ll be surprised by just how much you are able to accomplish.

Personalized Approach

Each person is different, and we all require a specific workout plan. Your personal trainer gets to work with you on an individual basis and can develop an approach that is tailored to you. From the amount of time you spend in a session, to the numbers of lifts you have to do, you enjoy the benefit of having a whole workout designed for you.

If you are ready to schedule a session with a personal trainer at the Newtown Athletic Club, check out our website to learn more information on how to sign up. Our members enjoy more than just fitness and training; we are proud to offer numerous services including a wellness center in the Langhorne, PA area and more. Visit today!

NAC Nutrition Can Help You Shed the Holiday Weight Gain

From delicious gingerbread houses covered in frosting to the candy canes on the tree, most of us tend to allow our diets to slip a little bit as we indulge in some seasonal cheer.

Luckily, Newtown Athletic Club offers more than just a selection of gym equipment and youth camps in Newtown PA. Their team also offers nutritional counseling to help you shed the holiday pounds and get closer to your fitness goals, no matter what they are.

Newtown Athletic Club is more than a gym. They know that nutrition is just as important for fitness as exercise is. Newtown Athletic Club offers a number of group nutrition sessions free with membership to get you started on the road to a healthier diet and lifestyle.

From their “First Taste” session that aims to dispel some of the most common nutritional myths and urban legends to their “Fuel to Lose” class that helps introduce dieters to nutritious ways to cut the calories without starving themselves, the team at Newtown Athletic Club has a nutrition course for everyone.

No matter if they’re a first-time dieter or a hardcore fitness addict, the team at NAC nutrition can help every guest learn something new about their body and get them a little bit closer to their health-related goals!

NAC Nutrition also provides one-on-one private nutritional counseling as well. Their team of experts recommends that all new NAC members start off by scheduling a private individual consultation to help get themselves jump-started on the road to a better diet.

Don’t let the holidays ruin your health! Get back on track today with assistance from Newtown Athletic Club. To learn more about our nutritional counseling, membership packages or Bucks County summer camps, give our team a call today at 215-968-0600!

3 Ways to Find Motivation to Work Out This Winter

Have you noticed that the colder it gets outside, the more you want to stay curled up in bed all day? If you’ve been hitting the “snooze” button a little too often and neglecting your gym sessions to stay curled up under a warm blanket at home, you’re certainly not alone. Many people find that it’s difficult to stay motivated to visit our health club in Newtown PA when it means braving the winter weather.

Here are three quick and effective tips to help you resist the urge to skip workouts and inspire you to head Newtown Athletic Club for a good sweat, even in the cold!

  • Try a fun class. It’s no secret that when we enjoy our workouts, we’re more likely to actually follow through with them. If you’ve been considering trying out a new group class, winter is a great time to finally give Zumba or yoga a shot. Check out our class schedule and find an exercise that you love. You won’t be tempted to stay in if you know fun is waiting for you.
  • Motivate yourself with new gear. If a freezing steering wheel or soggy shoes are what’s keeping you from making as many visits to the gym as you’d like, it’s time to upgrade your gear. Winter-weather workout gear can make braving the temperatures a little easier, and even inexpensive add-ons (like text-responsive gloves and active wear socks) can make a massive difference when it comes to your motivation levels.
  • Set a new goal. Staying motivated to workout requires you to keep your goals fresh. If you find that the end of the year brings you into a rut, try reworking your motivations and setting a new health or fitness goal for the end of the year. For example, you can challenge yourself to try out a new class at our health and wellness center in Richboro, PA or break a new mile record by the end of the season.

Keeping your health on track can be difficult during the winter,but it’s not impossible to stay motivated. By switching things up and enjoying your routine, you’ll be on your way to a happier and healthier new year before you know it!

 

3 New Workouts to Try This Fall

As the weather begins to cool down and we get back into the swing of things, the fall season can be a good time to revisit your and your family’s health and wellness goals. Fall is a beautiful time of year to get active outdoors.

There are so many different types of workouts and ways of being active. Try adding something new to your fitness regimen this fall:

  • You might look past it as a great form of cardiovascular exercise. The fall is the perfect time of year to explore your area’s natural beauty – and naturally, you’ll find yourself on an incline, which is great for building muscle. You can also try looking up some hiking trails in your area and exploring nature around you! And when the weather gets too cool for that, you can continue your training at an indoor health and wellness center in Newtown, PA.
  • Just because summer is coming to an end doesn’t mean that swimming is off the table! Swimming laps is one of the best ways to burn calories – you can burn up to 500 calories in a single hour swimming freestyle. Visiting Newtown Athletic Club, the top wellness center in Bucks County, PA, is a great way to get started swimming – no matter the age, no matter the season. The NAC comprises an indoor pool that can be used year-round, as well as lifeguards and trainers on duty to keep you and your family safe.
  • This version of cardio endurance exercise has taken the world by storm. While most of us are guilty in thinking that Zumba is too much of a ‘dance’ class for someone who doesn’t ‘dance,’ this workout is destined to get your heart rate up while you’re having fun. Group exercise classes at the NAC connect you to the energy, enthusiasm and inspiration of the fitness community. It blends music, motivation and movement to create your ideal exercise experience.

When you revisit your family’s fitness and wellness goals this fall, consider the Newtown Athletic Club as a venue and resource to help you get there. Visit newtownathletic.com for more information, or call us at 215-968-0600.

 

How You Can Encourage Fitness as a Family Value

Now that it’s back to school time, it can be hard to make your family’s fitness a top priority, as other responsibilities begin to pile up. Encouraging fitness as a familial value is great for your individual health, but also a perfect way to bond together as a family. Looking to get your spouse and children to join in the fun with you? Take our tips for family-friendly fitness, from a premier wellness center in Newtown, PA, and enjoy a more active fall!

● Choose the right fitness center. If you’re looking to get your family members active, encourage them to join in by joining family-friendly fitness center in Bucks County, PA. While many fitness centers cater to a specific audience – ranging from professional bodybuilders to marathon runners to casual exercise enthusiasts looking to get back in shape – a family focused community is the way to go for your whole family. Before committing to joining a gym or local fitness center, give them a call and ask about their family membership options and kids programs.

● Get kids moving with a fun class. For children, exercise must come through having fun! Most kids are more receptive to fitness when it’s framed within the context of a fun contest or game, which makes youth fitness programs perfect for young movers. Newtown Athletic Club offers several kids fitness classes like taekwondo, gymnastics and dance at a variety of skill levels. The fall session of youth classes has just begun. Learn more about our commitment to youth fitness here!

● Talk about the importance of health with your children. While most adults value the health benefits of exercise, children might not be able to conceptualize the importance of exercise in preventing long-term health issues. Saying things like “When you run, your heart gets nice and strong!” and “Wow! Your muscles help you make amazing karate moves!” is a simple way to help children understand that exercise is important for their bodies, and to value fitness more as they age.

What do your children do to stay active? Your children are invited to try a free, youth fitness class: http://offer.newtownathletic.com/youth-programs-free-trial. For more information, call 215-968-0600.

Once you stop competing, you start dying.

Each Friday, the Parisi Speed School team has their weekly meeting led by co-directors, Doug Sharp and Sean Hall. Discussions at these meetings typically include: new athletes who have joined Parisi, upcoming events and successes of Parisi trained teams or individual athletes.

In the last few weeks, Friday meetings have taken on a new dimension.

“We ask our athletes and clients to get better everyday/week. It would be unfair if we were not asking that of ourselves to be better coaches and what we can offer,” said Doug.

Doug is taking an online continuing education course from EXOS, one of the top performance training systems in the industry. They trained 103 of the NFL guys in the combine. He then transfers what he has learned through this course each week and uses it to continue education of the Parisi team each Friday.

“The second half of our meeting we go down on the turf and review something new each week. It is not to replace what we are doing now but just to add more tools to our toolbox to enhance the experience and results of our clients and athletes. Each week we have been going over new material such as acceleration, plyometrics, change of direction. It is a open format where we’re encouraged to ask each other questions. The following weeks the coaches are to bring a programmed block of training of what we had gone over the week before.”

IMG_9280“In the picture I am teaching a wall drill for Absolute Speed. It is called the figure 4 position, because from the side my body looks like the number 4. This type of sprinting is for anything past 20 yards. There is a lot of coordination required to master this type of running and it is the hardest one to teach to the athletes.”

This continued education will benefit Parisi athletes in a variety of ways. The Parisi team will implement what they are learning with different drills in their Private, Team, or Peak training as a session as a whole. With the classes coaches will start to implement different drills and cues. Sometimes when the warm-up/workout is the same the kids lose interest, having more training methods to use will keep them more engaged throughout their training with Parisi.

“I believe no one is ever done learning,” Doug states.

“We want to be the top sports performance coaches and facility in the area, to do that we can’t ever feel comfortable of where we are and what we know. Not everything we always learn will be applicable to every athlete/client but if we can make training for atleast one athlete better it is worth it. This also gives us a chance to refine our skills, if we want our athletes to do movements and drills we have to be able to do them as well.”

Once you stop competing, you start dying.

“We have one of the greatest teams in our Parisi staff than any other facility out there. It is a great feeling when we come together and have the drive to all learn more to in the end empower the youth athlete. Whether competing out on a sports field, at a job, in the classroom or at the health club working to be better than the day before. We thrive when we are challenged and that is exactly what we are doing, is challenging each other to be better.”

Squad Pic

Left to right- Andrew Haberman, Paul Cullura, Doug Sharp, Tim Cook, Ryan Miller, Kristen Ramezzana. Sean Hall is not pictured.

 

Interested in training with Parisi?

How They Help You | Chia, Hemp and Flax Seeds, Maca Root, Cocao Power & Ginger

Splash Bash for Cash

Sign up below to attend this party.  Walk ins and guests welcome!
Splash for Cash Party_Linda