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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.

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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!

 

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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

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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.

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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.

 

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2016 Fitness Trends

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Too Busy to workout?

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Too swamped with work, family, and life responsibilities? Do you struggle with fitting your workouts into your busy schedule, yet feel anxious about missing your exercise sessions and meeting your fitness goals? How do we get out of this bind? Fitting in your strength training and cardiovascular workouts takes careful planning. Dwell less and take action instead. Following the steps outlined in this article, you’ll save time and get closer to meet your fitness goals.

Step 1:  Select a time for a weekly planning session. In order to locate pockets of time for each upcoming week, get your calendar out; you won’t need more than 15 minutes to organize your schedule. To keep yourself reminded of the time you’ve designated, make sure this information is available on the calendar you’re most likely to look at daily.

Step 2:  Record all of your obligations for the week. Fill in everything you can think of that requires your time.

  • Do you or someone in your family have a dentist appointment? An appointment with a hairstylist? A project to complete?
  • Record it all

Step 3:  Look at the pockets of available time between activities or appointments.This is where you’ll schedule your daily workout routines.

  • Highlight your open windows of time. Identify varying time slots in order to tailor your workouts to the available time you have. The more time you have, the better. No matter what time slots you have, there are resources available to fit your lifestyle:
    • 60 minutes or more?
    • 50 minutes
    • 40 minutes
    • 30 minutes
    • 20 minutes
    • 10 minutes

Step 4:  For optimal results, schedule 30 minutes of cardiovascular exercise 3 to 4 times per week. Many people find cardiovascular exercise a daunting task because they try to get in way too much cardio. That’s right – too much! To achieve most fitness goals, you’ll want to do 30 to 50 minutes of cardio three times per week at your target heart rate. This means that you can get yourself changed, sneakers on, and complete your cardio workout in a total of 30 to 50 minutes!

  • Be sure to pick something you’re willing to do. Without choosing what you enjoy doing, you can have a hard time getting motivated to do cardio.
  • Write down “cardiovascular exercise” in time slots that give you 30 to 50 minutes of free time. Go ahead, fill in 3 of these slots:
    • If your knees bother you, choose a stationary bike, an elliptical machine, or go for a swim.  Take a 30 minute cycling class!
    • Is a brisk walk or run in your neighborhood appealing?
    • How about those stairs at the office? Walk up and down for the allotted time.
    • Do you prefer a class at a local club or town hall?
    • A video in your living room?
    • Don’t know what you like? Try some different options and find what you are most likely to stick with.

Step 5:  Schedule 30 minutes of strength/resistance training exercise at least three times per week. Taking that first step is often the toughest. Make yourself accountable by signing up for a personal training session, signing up for a Pilates Reformer class or partnering with a friend. 40 minutes of strength training is optimal; however, you can fit some exercises in as little as 10 minutes if you’re prepared to optimize those short bursts of free time.

  • Have a set of dumbbells ready to go under your desk.
  • Throw some tubing or bands in a desk drawer for easy access.
  • Book 2 to 3 pilates reformer classes a week…these classes get the spine moving in every direction, strengthen the core, improve balance, agility and flexibility.  There truly is no better option if you are interested in making the most of your limited time.

Step 6:  Look your schedule over.

  • Have you fit in 3 sessions of cardiovascular exercise for 30- 50 minutes each in your week?
  • How did you do with strength/resistance training? Have you scheduled at least three sessions for the week?

Step 7:  Stick with your schedule for the week. Following through with your exercise plan will give you a sense of accomplishment. You can tweak your routine next week if necessary.

  • When you’ve completed each workout, check it off on your calendar, PDA, cell phone, etc.
  • Notice what works for you and what doesn’t so you can make changes when planning day comes around again.

Step 8:  Repeat each week. By sticking with a planning day and creating a schedule each week, you’re more likely to stick with your plan and reach your goals.

  • At the end of each week, note what worked and what needs to be changed.
  • If your plan worked well for you this week, repeat. If not, make the necessary changes.

YOU CAN DO THIS…SUCCESS IS YOURS!!!

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staying committed….

One of our great clients, Lorena Chandler, sent me this article.  Take a read…see what you think…what motivates you?

How to Make  Yourself Workout!

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Banana Sushi

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MIX IT UP!

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Regardless if you perform a combination of overall fitness training or a single aspect fitness program, it is important to properly design/spread your workouts and to implement rest days into your program. A complete program that combines the following elements is ideal for anyone working to achieve overall fitness.

Integrated Training Programs
A combination of weight training, cardio training, and flexibility training is considered the best style of program to achieve overall fitness because properly combining the different training programs allows for the body to extract the most benefits from all of the separate training styles.

Weight/Resistance training can benefit you by producing strong bone mass and reducing the risk of osteoporosis, strengthening joints, developing toned muscles and alower body fat percentage, developing better body mechanics and proprioception to assist with daily activities, boosting metabolism, and burning calories even after you are done exercising.  Pilates resistance training can dramatically change your body…be careful to schedule classes 2 to 5 times per week for the best results.

Cardiovascular training can benefit you by increasing heart health and heart strength, reducing blood pressure and bad cholesterol, reducing stress and depression, boosting metabolism, decreasing recovery time, and overall muscle toning.  Indoor cycling is a great cardiovascular regimen.  The calorie burn, energy of a class and even the competitiveness with yourself make this a great option 2 to 3 times per week.   Afraid of a cycling class?  Try one for just 30 minutes!Indoor cyclingjpg

Flexibility training can benefit you by improving overall physical performance, decreasing risk of injury, reducing muscle soreness, improving posture, reducing risk of low back pain, and improving coordination.  Pilates on the reformer is a great exercise that adds the benefits of resistance to movements that increase  flexibility.  With a Pilates workout you are getting the best of both worlds in building strength and  flexibility as well.

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Training Opposing Muscle Groups
It is recommended to practice Pilates 2 to 5 times per week. This is the beauty of working with Stott Pilates Instructors….all are trained to work muscle groups according to proven science….no wonder it is called INTELLIGENT EXERCISE!