Increasing Bone Mass and Stimulating Bone Formation

There are a few key points to remember when trying to increase bone mass and density.

1. One should use exercises that involve many muscle groups at once, force the spine and hip to be used, and exercises that can improve muscular strength.

2. Continue to overload the musculoskeletal system and continue to increase the weight as your muscles and bone tissues become accustom to the weight.

3. Vary your exercise selection to continually present a unique experience to the body and for bone formation.

By Kyle Peters, FACTS Fitness Personal Trainer

The Skinny on Fish

I hate fish! But, studies have shown that Omega 3 fatty acid help reduce blood pressure, thus reducing the risk of heart attack. Although fish is the primary source of Omega 3s, your body can convert linolenic acid into Omega 3s. The best sources for this substance include walnuts, flaxseed, tofu, and canola & soybean oils. Take that fish!

By Patrick Sarne, General Manager, Ellis Athletic Center

Exercise Order at the Gym

There are three common type of exercise orders to follow when putting together a workout routine. The first and most used order is the 'Power, Then Assistance Exercises' routine. This program relies primarily on arranging your workout order from large muscle areas to smaller muscle areas. Your power or large muscle areas require the most energy and concentration. For instance, the bench press, which works your chest, shoulders, biceps, and triceps should be performed before a bicep curl. Another order that can be performed is 'Alternating Upper and Lower Body' exercises. Doing this method will allow your body to recover more fully between exercises. Another Method to recover more quickly is to do 'push/pull' exercises such as bench press, shoulder press, tricep pushdown and then do other exercises such as seated row or lateral pulldown exercises.

By Kyle Peters, FACTS Fitness Personal Trainer

3 Small and Easy Health Changes

3 Easy Health Changes you can make today!

1. ORGANIZE your pantry by placing processed foods on a high shelf and place whole grains, canned vegetables and other healthy items at eye level so they're more accessible

2. DRINK water instead of soda or juice

3. MEDITATE by breathing deeply for 5 minutes everyday to help lower blood pressure

By Kyla Viviani, FACTS Fitness Personal Trainer

Rest Between Workouts

Be sure to give your muscles enough rest between strength training workouts. I would recommend giving your muscles at least 48 hours rest. In order to develop lean muscle mass and optimal strength, proper rest is the key.

By Mike Kramer, General Manager of Steel Fitness, Bethlehem, PA

Change Up Your Workout Routine

As much as you may love your workout routine, and certain exercises that you do on a daily basis, it's simply just not enough. Your body learns to adapt to the motions, so what can we do to maximize your workout? It's simple, just change the angle, reverse the grip, or try a new exercise that targets the same area. It's called muscle confusion, and all that means is to constantly have your body guessing, and don't let it get adjusted to a set routine.

By Kyle Petaccio, Personal Trainer, FACTS Fitness