Archive for February, 2012

10 Mistakes Every Cardio Lover Can Make

Written by Paul. Posted in Blog, Wellness Bites

You know who you are. You crave those long morning runs on the treadmill. You love sweating it out during Rock Creak Sports Club Spin classes. You preach the the benefits interval training on the elliptical. We get it, you can’t get enough Cardio!

As you probably already know, cardiovascular workouts are incredibly beneficial for your health. They improve heart function, muscle mass, and blood cholesterol. All of this, while reducing your risk for heart disease and osteoporosis.

To make sure you’re getting the most out of your workout though, check out this list!

Morning Work Outs May Increase Weight Loss

Written by Paul. Posted in Blog, Wellness Bites

All of you who love coming in to Rock Creek Sports Club first thing in the morning will be excited to hear that researchers recently found working out before breakfast may be the best option for weight loss.

Belgian scientists put three groups of healthy men on a high-caloric diet. One group didn’t workout, one worked out before breakfast, and the other did the same workout after breakfast. No big shock here, the group that didn’t workout, gained weight. What’s interesting, though, is the results from the other two groups.

The group that worked out after breakfast still gained some weight (although not as much as the first group,) and reduced their sensitivity to insulin (a factor that lead to diabetes.) The group who worked out before breakfast however, didn’t gain weight and their sensitivity to insulin remained high.

Want to give morning workouts a try? Check out Rock Creek’s early morning classes such as Hatha Yoga from 7-8AM on Mondays, Wednesdays and Fridays, or Bootcamp Conditioning on Tuesdays and Thursdays at 6:30 AM.

Quick word of advice! For some, working out on an empty stomach can make them feel weak or nauseated. If you are one of these people, try eating a small breakfast or snack first. Also, waiting to eat until after your workout is not the best idea if you’re trying to increase strength or improve your performance for a particular event, such as a race.