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Aerobic vs. Anaerobic – Which is Better?

Aerobic exercise versus anaerobic exercise has been one of the many great debates in the fitness world since the beginning of time. And there are many people that feel very strongly one way or the other. We’re going to take a look at each of these forms of exercise and determine for ourselves which one is better.

Aerobic Exercise

Aerobic exercise is essentially exercising in a way that your body is able to maintain an adequate oxygen supply to fuel your muscles. These exercises are not as intense, and are completed over longer periods of time. Think of long-distrance running, walking, recreational swimming, etc. Your body is able to keep up with the oxygen your muscles demand and doesn’t have to find fuel from another source. For years, this was the only form of exercise that anyone thought to do. Even the old aerobics tapes your parents kept in the basement involved aerobic exercise. It was the only real form of cardio until people started looking elsewhere for ways to lose weight faster.

Pros and Cons

The pros of aerobic exercise is that you are able to exercise for longer periods of time before becoming fatigued. For people who love to run long distances, like marathons and triathlons, compete in obstacle courses, etc., this is the exercise for you. It’s what you’ll be doing come race day so it’s how you train, for the most part, until that point. Aerobic exercises also work well to build your endurance level, which is necessary in any sport.

Many people enjoy aerobic exercises like walking because you can complete it over a period of time, at your own skill level and pace. However, running, especially over a long period of time, is very hard on your joints. Some would argue that aerobic exercises are not as effective because you are not working out as intensely when you do them, but they can be just as effective as anaerobic exercises over time.

Anaerobic Exercise

Anaerobic exercise, on the other hand, occurs with exercises that are higher in intensity and typically, shorter in duration. Think of the world of HIIT exercises or High Intensity Interval Training, or running sprints. This involves short bursts of high energy output to the point that your body cannot keep up with the oxygen demands and has to fuel your muscles some other way. The idea behind anaerobic workouts is that because your body has to use an alternate fuel source, it will burn fat faster to provide that energy.

Tons of people absolute love HIIT workouts because it is believed that you can burn more calories over a shorter period of time and in the world we live in today, no one seems to have time to workout. People also really like HIIT workouts because of the “after burn” effect. This occurs when your muscles run out of oxygen to meet their demand and they start to look for fuel elsewhere. Your metabolism kicks into high gear to meet that demand and because anaerobic exercise puts your body in this condition but only lasts a short amount of time, your metabolism keeps going until it thinks you body is at a regular state again. The idea is to ramp up your metabolism so much so that it continues to burn calories for fuel long after you’re done with your exercise, and that is believed to make your burn fat faster.

Pros and Cons

Obviously I’ve just mentioned some of the pros to anaerobic exercise: it saves you time and it can burn fat faster because of ramping up your metabolism. Some people think that anaerobic exercise is more effective overall because it works on your cardio endurance, as well as your muscular strength. But once again, HIIT workouts can be very hard on your joints and some people, especially those who are older or not already in shape, will have a lot of difficulty with anaerobic exercises.

Because anaerobic exercise is essentially working out to the point of reducing oxygen to your muscles, they can fatigue quickly, which can affect your endurance. Also, some people may feel as thought they cannot breathe while performing exercises and it can be difficult to judge when this is appropriate and when it becomes a problem.

 

Which One Is Better?

We’ve looked at some of the pros and cons for both aerobic and anaerobic exercise and quite honestly, as long as you’re putting in the time to exercise, it doesn’t really matter. Some would argue that anaerobic exercise is better for losing weight because of the intensity and “after burn” effect. But if you can’t do anaerobic exercise, then aerobic exercise is a great option. Besides, some exercise is better than no exercise at all.

I personally prefer aerobic exercise to anaerobic exercise because I can’t stand the feeling of not being able to breathe while I’m working out. I like to take my time, focus on what I’m doing, and really feel each muscle as I’m working it. If you would ask my husband though, he would say the exact opposite. He doesn’t feel like he’s getting a good workout unless he feels like he’s going to throw up after. Now that doesn’t mean I don’t like to get my heart rate up, but it takes a balance. A great cardio workout is perfect to add in especially when I’m short on time and it keeps me more physically balanced. Besides, you can’t beat the endorphin rush of a HIIT workout. It makes you feel amazing! But if you only ever train one way, how can you expect your body to perform well doing anything else?

Instead of worrying about getting both aerobic and anaerobic exercise mixed into your routine, focus on the exercises you enjoy. After all, if you don’t enjoy it at least a little bit, you won’t do it and then it becomes completely ineffective. It’s fine to stick to your favorites most of the time, but every once in a while, try something new or something completely different. If you normally like to bike long distances, try a HIIT workout at a gym. Or if you’re a gym junkie hooked on the HIIT world, get outside and take a long, easy jog. You’ll feel refreshed and may even find a new favorite activity you’ll want to mix into your routine more often.

Archive for the ‘Cycling’ Category

April 2018 Client Spotlight Walter Sorensen

Walter has been a dedicated Five Starr client for almost 3 years now. Once participating in bootcamps and running he turned to Five Starr for more safe, yet challenging workouts to rehab an injured back.

Walter is 41 years old and a Winery Sales Director and he and his wife own a wine label themselves. Walter travels often but his ideal workout schedule includes 3 Pilates and 3 cycling classes per week.  With his demanding travel schedule he tends to make it in at least 4 times per week.  Walter says the workouts provide the cardio and strength/core workouts that he feels are most important for his overall physical health.  He loves morning classes because they start his day off on the right foot mentally.  We couldn’t agree more that nothing clears the mind, alleviates stress and brings balance to our minds, body’s and sprits like a good safe workout.

When it comes to food Walter doesn’t eliminate any particular food or food group, but he tries to eat mostly whole foods and limit his intake of starchy carbs and desserts.  Traveling and eating out at restaurants make this a challenge, but when he is back at home one of the first things he does is book a spin class and sweat out all of his indulgences.  Isn’t that the truth?  We have a couple of clients who workout so they can have dessert!

Walter told us “I am really please with the routine that I’ve built at Five Starr and feel like it’s one of the best investments I”ve made in myself in recent years.”  AMAZING right?  We could’t agree more that investing in ourselves is the absolute first thing we all must do for not just ourselves, but for those we love also!

Keep up the great work Walter!

Walter’s family also owns TOYBOX Wine Cellars in Napa Valley and  you can find them at Willmore Wine Bar on Atlantic just around the corner!

 

Archive for the ‘Cycling’ Category

Lynne Riperti – March 2018 Client Spotlight

Lynn has been working out at Five Starr since July 2016. Lynn is a 64 year old IT Project Manager. She tries to do something physical 7 days a week. As she approaches her 65th birthday, Lynn is in the BEST SHAPE of her life due to the discipline and tools that she has found at Five Starr Pilates & Fitness!  WOW!
This achievement is also due to her disciplined lifestyle. Lynn depends on a diet of fruits, vegetables and greek yogurt as her staples. When she does eat lean meat she is sure to fill upon veggies as the first thing she eats at those meals.  Lynn aspires to eat healthy, but doesn’t beat herself up when she gets off track on any given day.  Instead she pushes restart the very next day and self corrects the very next day.
Lynn power walks 5-10 miles daily, takes indoor cycling classes 2-3 days per week, practices yoga 4 days a week, due to that stressful IT job and utilizes weights 4 days per week and Pilates 1 day a week.   Although that sounds like a lot Lynn mixes it up and she has found hat to be a key for her.
Lynn has found that Pilates has increased her body awareness, allowed her to work though her scoliosis limitations and feel more balanced physically, emotionally and mentally.

Archive for the ‘Cycling’ Category

Five Starr Pilates & Fitness – The Only Medically Endorsed Pilates & Cycling Studio in Long Beach

Spine and Sports Medicine Expert by Your Side

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Hi everyone!  I would like to introduce myself.  I am Dr Danh Ngo and I help people find an alternative to pain killers, medications, procedures, and to avoid surgery.  Besides the medical title (label), I am more proud of being a father of two children.  I love being a father and I decided to venture into this small business arena to spend more time with them.  I love to listen to other parent’s story because no two stories are the same.  We all try our best to do our part in raising our little ones into wholesome and caring adults.

I would like to take this time to applaud everyone that is on this fitness journey.  If you are reading this article, you deserve an extra pat on the back for appreciating what us real humans have to say.  As a spine and sports medicine expert, I can lecture all the benefits of exercise and why one should do it.  I am NOT going to do that, but I would like to take this time to extend my medical expertise and background to keep you on this fitness train.

You may have heard that the hardest part of anything is the first step.  My opinion is that the hardest part is consistency and grit after the first step.   The secret ingredient to “GREAT” change, whether it is for weight loss or confidence within yourself, is having guidance.   A journey time frame cannot be predicted.  I can predict that it will come with many different emotions, like fear, insecurity, excitement, and life distractions that will cause you to lose focus.

This is one reason that I am taking the time to slow life down to introduce myself, not as a medical expert only, but a person that understands real things happen to real people.  If you are worried about that nagging stiffness when you exercise or after, I am here to provide guidance (only if you act on it).  If you are nervous about starting the fitness class after an extended period of absence, you are not alone.  Take that extra step and request a chat with me at revitalizerehab@gmail.com.

One LOVE,

Dr Danh Ngo

562.548.0876

Archive for the ‘Cycling’ Category

What a Mom Wants…

We’re proud moms, but that doesn’t mean that all of our jewelry has to be engraved with our children’s names or that the only artwork we want on display is an abstract doodle by a 4-year-old. And it certainly doesn’t mean that we want another machine-washable “handbag.” This Mother’s Day, the items topping our real wish list aren’t exclusive to moms, they’re not necessarily practical, and they’re definitely not for sale at Babies”R”Us. Consider this a list of what we really want this year . . . or any day we need a reminder that while we’re moms, we’re also just women who love a good spa treatment.

Stylish Sunglasses

A Body Scrub Treatment

Nice Perfume

Artwork

An Ongoing Supply of Wine

A Future Heirloom

Unique Flowers

A Designer Handbag

A Decorative Object

Stud Earrings

A Memorable Experience

 

Archive for the ‘Cycling’ Category

How to apply sunscreen

How to apply sunscreen

Sunscreen is safe and can protect your skin against skin cancer and premature aging. However, it is not as effective unless it’s applied correctly. Follow these tips from dermatologists when applying sunscreen:

Choose a sunscreen that has an SPF of 30 or higher, is water resistant, and provides broad-spectrum coverage, which means it protects you from UVA and UVB rays. Follow these helpful tips when selecting a sunscreen.

    1. Apply sunscreen generously before going outdoors. It takes approximately 15 minutes for your skin to absorb the sunscreen and protect you. If you wait until you are in the sun to apply sunscreen, your skin is unprotected and can burn.
    1. Use enough sunscreen. Most adults need at least one ounce of sunscreen, about the amount you can hold in your palm, to fully cover all exposed areas of your body. Rub the sunscreen thoroughly into your skin.
    1. Apply sunscreen to all bare skin. Remember your neck, face, ears, tops of your feet and legs. For hard‐to‐reach areas like your back, ask someone to help you or use a spray sunscreen. If you have thinning hair, either apply sunscreen to your scalp or wear a wide‐brimmed hat. To protect your lips, apply a lip balm with a SPF of at least 15.
  1. Reapply sunscreen at least every two hours to remain protected, or immediately after swimming or excessively sweating. People who get sunburned usually didn’t use enough sunscreen, didn’t reapply it after being in the sun, or used an expired product. Your skin is exposed to the sun’s harmful UV rays every time you go outside, even on cloudy days and in the winter. So whether you are on vacation or taking a brisk fall walk in your neighborhood, remember to use sunscreen. For more skin cancer prevention tips, see a board-certified dermatologist.

People who get sunburned  usually didn’t use enough sunscreen, didn’t reapply it after being in the sun, or used an expired product.

Your skin is exposed to the sun’s harmful UV rays every time you go outside, even on cloudy days and in the winter. So whether you are on vacation or taking a brisk fall walk in your neighborhood, remember to use sunscreen.

For more skin cancer prevention tips, see a board-certified dermatologist.

Archive for the ‘Cycling’ Category

Mother’s Day Brunch Ham & Egg Crepe Squares

med106461_0111_how_ham_crepe_vertINGREDIENTS

  • Simple Crepes
  • 8 slices black forest ham
  • 4 large eggs
  • Coarse salt and ground pepper
  • Chopped fresh chives

DIRECTIONS

  1. Preheat oven to 350 degrees. Place 4 crepes on a rimmed baking sheet. Place 2 slices ham on each crepe. Crack 1 egg into center of each; fold edges toward center. Season with salt and pepper. Bake until egg white is set and yolk is still runny, 12 minutes. Top with chives.

 

Archive for the ‘Cycling’ Category

2016 Fitness Trends

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Archive for the ‘Cycling’ Category

Get some ZZZZZZZZ’s

Surprising Health Benefits of Sleep

Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.

Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles.
Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.
Not anymore. Here are some health benefits researchers have discovered about a good night’s sleep.

Improve memory

Your mind is surprisingly busy while you snooze. During sleep you can strengthen memories or “practice” skills learned while you were awake (it’s a process called consolidation).  In other words if you’re trying to learn something new—whether it’s Spanish or a new tennis swing—you’ll perform better after sleeping.

Live longer?

Too much or too little sleep is associated with a shorter lifespan—although it’s not clear if it’s a cause or effect. (Illnesses may affect sleep patterns too.)  In a 2010 study of women ages 50 to 79, more deaths occurred in women who got less than five hours or more than six and a half hours of sleep per night.  Sleep also affects quality of life.

Curb inflammation

Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get less sleep—six or fewer hours a night—have higher blood levels of inflammatory proteins than those who get more.  A 2010 study found that C-reactive protein, which is associated with heart attack risk, was higher in people who got six or fewer hours of sleep a night.  People who have sleep apnea or insomnia can have an improvement in blood pressure and inflammation with treatment of the sleep disorders.

Spur creativity

Get a good night’s sleep before getting out the easel and paintbrushes or the pen and paper.  In addition to consolidating memories, or making them stronger, your brain appears to reorganize and restructure them, which may result in more creativity as well.  Researchers at Harvard University and Boston College found that people seem to strengthen the emotional components of a memory during sleep, which may help spur the creative process.

Be a winner

If you’re an athlete, there may be one simple way to improve your performance: sleep.  A Stanford University study found that college football players who tried to sleep at least 10 hours a night for seven to eight weeks improved their average sprint time and had less daytime fatigue and more stamina.   The results of this study reflect previous findings seen in tennis players and swimmers.

Improve your grades

Children between the ages of 10 and 16 who have sleep disordered breathing, which includes snoring, sleep apnea, and other types of interrupted breathing during sleep, are more likely to have problems with attention and learning, according to a 2010 study in the journal Sleep. This could lead to significant functional impairment at school.    In another study, college students who didn’t get enough sleep had worse grades than those who did.

Sharpen attention

A lack of sleep can result in ADHD-like symptoms in kids.    Kids don’t react the same way to sleep deprivation as adults do.  Whereas adults get sleepy, kids tend to get hyperactive.  A 2009 study in the journal Pediatricsfound that children ages seven and eight who got less than about eight hours of sleep a night were more likely to be hyperactive, inattentive, and impulsive.

Have a healthy weight

If you are thinking about going on a diet, you might want to plan an earlier bedtime too.  Researchers at the University of Chicago found that dieters who were well rested lost more fat—56% of their weight loss—than those who were sleep deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep.)  Dieters in the study also felt more hungry when they got less sleep.  Sleep and metabolism are controlled by the same sectors of the brain.  When you are sleepy, certain hormones go up in your blood, and those same hormones drive appetite.

Lower stress

When it comes to our health stress and sleep are nearly one and the same—and both can affect cardiovascular health.   Sleep can definitely reduce levels of stress, and with that people can have better control of their blood pressure.  It’s also believed that sleep effects cholesterol levels, which plays a significant role in heart disease.

Avoid accidents

The National Highway Traffic Safety Administration reported in 2009 that being tired accounted for the highest number of fatal single-car run-off-the-road crashes due to the driver’s performance—even more than alcohol! Sleepiness is grossly underrated as a problem by most people, but the cost to society is enormous.  Sleeplessness affects reaction time and decision making.  Insufficient sleep for just one night can be as detrimental to your driving ability as having an alcoholic drink.

Steer clear of depression

Sleeping well means more to our overall well-being than simply avoiding irritability.  A lack of sleep can contribute to depression.  A good night’s sleep can really help a moody person decrease their anxiety. You get more emotional stability with good sleep.  If you think the long hours put in during the week are the cause of your anxiety or impatience,  sleep cannot necessarily be made up during the weekend.  If you sleep more on the weekends, you simply aren’t sleeping enough in the week. It’s all about finding a balance.

Archive for the ‘Cycling’ Category

Breakfast Pizza!

Try this clean food recipe…yum!

Breakfast Pizza with Cauliflower Crust

Pizza for breakfast or breakfast for dinner, either way, these gluten-free cauliflower crust pizzas are the perfect start (or finish) to any day.

Ingredients

  • 2 Pounds Cauliflower
  • Eggs
  • ¼ Cup Parmesan, shredded
  • ¼ Teaspoon Salt
  • ¼ Teaspoon fresh thyme, chopped
  • ¼ Teaspoon fresh oregano, chopped
  • 1/8 Teaspoon fresh marjoram, chopped
  • ¾ Cup Mozzarella, shredded
  • ¼ Cup Pizza Sauce

Yield: 2 breakfast pizzas

Oven Temperature: 400° F

1. For these cauliflower crust pizzas, you’ll need about 2 pounds of fresh cauliflower. Spring has sprung, so I used green, purple and yellow heads for my recipe. It probably seems weird to see cauliflower in such bold colors but cauliflower is a, well… a flower. The part we consume is the plant’s immature flower head, packed very very tightly. When they do bloom, these flowers aren’t particularly sexy so they make a better pizzas than say a corsage.

Colorful Cauliflower

2. Cut off the florets and pulse them in a food processor until finely chopped. If you’re using white cauliflower, it will sorta look like snow. I guess the yellow cauliflower looks like snow too but, well, you can see where this is going. Anyway, measure out 3 cups of the cauliflower as that’s all you will need for the dough.

Yellow Cauliflower

3. In a large skillet, cook the chopped cauliflower over a medium-low heat until tender. This will take about 5 minutes. Remember, you’re still have to bake it so don’t over cook it!

Green Cauliflower

4. Transfer the cooked cauliflower to a cheesecloth-lined bowl and let it cool slightly. Then wring out as much water from the cauliflower as you possibly can by twisting the cheese cloth tighter and tighter. This will affect the texture of your “pizza” crust so it is very important. If you don’t get enough of the water out, then that means soggy pizza.

Purple Cauliflower

5. Combine the cauliflower, 1/4 teaspoon salt, 1/4 teaspoon thyme, 1/4 teaspoon oregano, 1/8 teaspoon marjoram, 1/4 cup mozzarella, and 1/4 cup Parmesan cheese in a large mixing bowl. Beat one egg and add it to the mix, combining all ingredients with your hands, forming the dough into two separate balls (heh balls).

Cauliflower Pizza Dough

6. Place each dough ball on a piece of parchment paper and form into a thin circle. Lay another piece of parchment over the top and roll them even thinner. You should be able to get two 6-inch pizzas from this recipe.

7. Bake the pizza crusts at 400 degrees F in a preheated oven for about 15 minutes. You can tell their ready when the mozzarella cheese begins to bubble up from the crust and turn a golden brown.

8. Remove from the oven and cover each one with about 2 tablespoons of pizza sauce. Then top them with 1/4 cup of mozzarella cheese, or more if you like. This is about the minimum you’ll need but I know everybody has their personal ratio for sauce and cheesiness when it comes to pizza.

Cauliflower Pizza

9. Place your toppings on the pizza being sure to create a well for the egg. I even dig a hole into some of the sauce and cheese because these eggs like to move while cooking! You don’t want it to slide off. Really, any toppings will do but I used chopped kale and minced garlic on one pizza, sliced cherry tomatoes and fresh basil on another, and red onion, black pepper and thyme. You can do whatever you want which is what makes pizza amazing. By the way, I find these little breakfast treats are a perfect way to use up leftovers.

10. Crack an egg into each pizza well, and then transfer the pizzas (still on the parchment paper) to a baking sheet or pizza stone and bake them for 15 minutes, until the whites are set.

Breakfast Pizza