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  • The Heart-rate Monitor Effect

    The Heart-rate Monitor Effect

    Knowledge is Power Your heart rate monitor is key to getting the most from your workout. Ever forgotten to wear your heart rate monitor to the gym? You probably felt a little less motivated. That’s because we humans are visually oriented, and watching our heart rate numbers on a watch or monitor gives us motivation to reach our target level and stay there. The heart rate monitor that Peak Zone Fitness gifts you lets you know when you’re slacking off and when you’re pushing too hard, and it teaches you how to sense those levels yourself. The heart rate monitor helps keep you focused on what you’re doing. If you notice the number ....

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  • Exercises Effect on Vaccines

    Working out strenuously has many benefits, and scientists have just discovered yet another. Vaccines, it turns out, are more effective in fit people who regularly participate in high intensity training like we do at Peak Zone Fitness. Researchers at Saarland University in Germany studied the impact of a flu vaccine on elite athletes and on control subjects. They discovered that the athletes generated almost twice as many virus-fighting T-cells after vaccination as the control subjects. The gain in neutralizing antibodies was also stronger in the athletes. These findings were published in January, 2020 in Brain, Behavior, and Immunity, ....

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  • Nerves of Steel

    Nerves of Steel

    Weight training strengthens more than your muscles. It also builds a key part of your nervous system. Lifting weights develops a primitive and ancient part of the neural network called the reticulospinal tract, which carries information from brain to peripheral body parts. The reticulospinal tract is critical to movement, posture control and orientation in space. So all those reps actually beef up the neural pathway to your muscles. These cutting-edge findings were revealed in a study published in the Journal of Neuroscience in June 2020 by scientists at the Institute of Neuroscience at Newcastle University in England. They trained two female macaque ....

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  • Easing Back into Workouts

    Easing Back into Workouts

    Some of us took lockdown a little too literally. If you slacked off of your exercise routine during quarantine, you’re not alone. Fitbit reports that step counts declined all over the world as the pandemic set in and nations closed down. At Peak Zone Fitness, we want to make sure you resume your workouts without injury. Moderation is key. Don’t expect to lift the same amount of weight or run the same number of miles that you did before you took a break. “When you haven’t been exercising, you lose muscle mass,” said Dr. Monica Rho, chief of musculoskeletal medicine at Shirley Ryan AbilityLab in ....

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  • Strengthen Your Immune System with Exercise!

    Strengthen Your Immune System with Exercise!

    Working out during the COVID-19 pandemic is more important than ever. Why? Because a good sweat boosts your immune system and reduces stress hormones, which suppress your immune system. In fact, exercise is effective in reducing upper respiratory tract infections, according to a study published in the British Journal of Sports Medicine. The experiment followed a diverse group of 1,002 adults ages 18 to 85 for 12 weeks over a fall and winter season. They reported how often they exercised and estimated their fitness levels on a 10-point scale. At the end, researchers analyzed the number of days that participants suffered from upper respiratory tract infections and ....

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  • Exercise: The Ultimate Brain Booster

    Exercise: The Ultimate Brain Booster

    Exercise: The Ultimate Brain Booster Working out doesn’t only tone your body. It also strengthens your brain. Even a single 30-minute session of stationery biking significantly improved memory in healthy older adults aged 55 to 85, according to a 2019 study. On top of that, MRI scans proved that the participants brains were more active after exercise compared with the control group of people who had rested. This adds to a growing body of research demonstrating that regular aerobic exercise boosts brain function. It actually reduces the risk of Alzheimer’s Disease by 45 percent, according to Alzheimer’s Society. “In the short term, ....

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  • Muscle Confusion - The Truth

    Muscle Confusion - The Truth

    Mixing It Up You’ve heard of “muscle confusion,” which is often touted as an important factor in fitness. The theory is that continually varying your exercise routine will enhance muscle development and prevent stagnation. It turns out that mixing up your routine doesn’t make a whit of difference in muscle thickness or strength, but it does boost your motivation to hit the gym, which is a critical factor in any fitness program. These are the findings of a study published in Plos One, an online journal of scientific research. Physical education and physiology professors had 21 athletic men perform an 8-week resistance training program. Half of them ....

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  • UNDERSTANDING DELAYED ONSET MUSCLE SORENESS (D.O.M.S)

    UNDERSTANDING DELAYED ONSET MUSCLE SORENESS (D.O.M.S)

    Muscle soreness felt a day or two after a heavy bout of exercise is not totally understood. Muscle soreness usually occurs when we effectively train in our lactate system, due to lactic acid building up and due to glucose not completely breaking down in a muscle. Because this pain does not happen immediately, it is referred to as delayed-onset muscle soreness (DOMS). DOMS is classified as a type I muscle strain and can vary from slight muscle stiffness to severe injuries. As a fellow exerciser I understand DOMS is a literal pain and sometimes can be a little scary. So below is list of ways to better understand what to do with all different levels of DOMS: 1. Muscle feels tight
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  • Group Fitness in America

    Group Fitness in America

    Group fitness is in. Nearly 60 million Americans attend a group workout at least once a week, according to MindBody, the largest technology platform serving the fitness industry. Whether strength training, dance or yoga, getting active with others has serious advantages over working out alone. Group exercisers are more satisfied with their level of fitness than those who go solo, according to MindBody’s survey of 20,000-plus Americans in major cities. They’re also happier and feel closer to friends, family and their communities than solo exercisers. All of this indicates that group classes like those at Peak Zone Fitness are remarkably ....

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