Should You Begin Your Workout with Cardio or Strength Training

Most of us hit the gym and hop on the treadmill, stationary bike or elliptical before we start our weight training segment of our fitness routine. However, is this helping or hurting our attempts to achieve those noticeable and fast results? We all want to reach our fitness goals as soon as possible. Therefore, we all know nothing can be more frustrating than putting in all your time and effort and still feeling as if you are coming up empty, and it can come down to something as little as what order we do our workout sessions.

Glucose versus fat

The truth is that you should start your fitness routine with weight training in order to get the best fat burning results. Your body only has so much glucose stored. There is about 80 calories worth of glucose in the bloodstream and approximately 300 to 400 calories in the liver. This gives you about 380 to 480 calories of easy-access energy to burn in your body. For the first ten to fifteen minutes of your workout you are burning straight glucose, no matter how you chose to start. When you use up all your glucose reserves, your body then has to use excess fat to fuel your workout. However, fat is harder to burn than glucose, which means your body has less energy.

How it affects your workout

Cardio first routine

You like many others decide to start your fitness routine with cardio. So, you hop on the treadmill, stationary bike or elliptical for the first 30 minutes or so and then move on to the weight lifting portion of your fitness routine. Did you know that you just burned up most of your glucose while you were on the treadmill or elliptical. You would have started to turn to your fat reserves during your run, but your body would more slowly burn this energy. By the time you get to your weightlifting routine, you would most likely run out of energy rather quickly.

Weight training first routine

Now look at how your routine would differ if we started with our weight training first. After the first thirty minutes or so of some intense weight lifting we could burn around 500 calories, which would be more than our stored glucose. This means by the end of our training we would already be switching over to burning fat. So, when you start the cardio section of your fitness routine you will be burning almost solely fat. This gives you the chance to some intense fat burning exercising because there is no glucose left for your body to use.

The only time you should consider doing cardio first in your fitness routine is during the warm up. You should never skip this section of your fitness routine, and it is good to get your heart pumping before you jump into any form of exercising. Most experts recommend at least five to ten minutes of some type of cardio in your warm up. Once your muscles are warmed up and ready to go you should jump right in to your weight training and then hit the cardio machines to get the best and fastest results.

- See more at: http://www.9round.com/blog/should-you-begin-your-workout-with-cardio-or-strength-training/

Common Gym Myths Debunked

Most of us already have a preconceived idea about certain exercise routines and what happens at the gym. As a whole, we probably associate weight training with body builders, who are most likely men, and we tend to associate treadmills and other cardio fitness routines with women. We might think that all gyms are the same or that they only like to cater to certain types of people, like only men or skinny petite women. Do these fitness routines and gyms deserve to be classified in such ways? Here we take the chance to look at a few of the more common gym myths and debunk them.

1. As a female, if I lift weights I will end up being a huge body builder. This is not true. Weight lifting is not just for men and should be a part of everyone’s fitness routine, regardless of their gender. It can help you burn fat, tone your body and boost your metabolism. Weight training is an essential component of your fitness routine, especially if you are looking to burn fat.
2. Every gym is the same, so I should just join the cheapest one. This is so false. Every gym is different. You want to find one that feels right for you and has those little extras that make it worth the time you spend there. Many gyms offer different hours and of course, the staff is always different, which gives each gym its own personality. There are also many different amenities a gym can have, such as heart rate monitors, personal trainers, top notch equipment and even pools. It is up to you to do your research and find the gym that best suits you.
3. My weight is not coming off, this exercise thing must not be working. So many of us focus on the scale and forget about all the other benefits of working out. This one set frame of mind can make most of us give up on our fitness routine and miss out on all the many other health benefits of our fitness routines, such as lower blood sugar, building endurance and stamina and losing inches from our waist lines, which can result in a lower dress size. Remember just because the scale is not moving does not mean you are not doing your body good by working out.
4. As long as I workout, I can eat whatever I want. Just because you are working out consistently, you do not get a free pass to eat whatever you want. A nutritious diet should always be a part of everyone’s fitness routine. If you want to reshape your body and lose those excess pounds, you will have to start trying out some healthier options. However, it can do a world of good to allow yourself a few cheats without being too hard on yourself.

It can be a difficult journey trying to lose weight and feel great. Just remember to never give up, even when things seem to be piling up against you. You should try to overcome your preconceived notions about fitness and how it may affect you and allow your newly found knowledge help you get fit and healthy.

- See more at: http://www.9round.com/blog/common-gym-myths-debunked/

How You Can Mentally Benefit from Kickboxing

Everyone knows that kickboxing has an extensive list of physical benefits. It can help us lose weight and tone our bodies in no time at all; however, did you know that kickboxing also has an extremely long list of mental benefits? It is easy for us to overlook the many mental benefits that we can achieve from a kickboxing fitness routine when we are only focusing on how our body seems to be achieving the impossible. However, we should not cast aside the mental benefits of kickboxing just because we are too concerned with the physical benefits.

Boost your self- confidence

Kickboxing combines techniques from boxing and martial arts. You will learn how to effectively defend yourself by punching, kicking and dodging potential attacks. You have the advantage of acquiring quick reflexes coupled with the knowledge of some highly complex fighting moves. This knowledge alone should put your mind at ease if you encounter a certain situation. Just by knowing that you are prepared if need be can make you feel more empowered. Having the knowledge and power to defend yourself if the need arises would give anyone a boost to their self confidence, and you should feel proud and confident in your abilities.

Boost your energy

Kickboxing is a high-energy fitness routine that not only focuses on working out your body but also your mind. Unlike many other forms of exercising, such as running or biking, kickboxing requires an individual’s full attention. This can help an individual maintain a greater focus on their fitness routine and can increase the overall output of their fitness routine. For any fitness routine, the output, your results, is affected by the input, how much effort you use. During your kickboxing routine, you will be breathing heavy and sweating out toxins, which in the end will give you a much needed boost to your energy level.

Stress Buster

The act of hitting, punching and kicking heavy bags alone is enough to relieve the pent up stresses of the day. Kickboxing can be the perfect way to relieve any type of frustration that we may have built up over time. By the end of your fitness routine you will be feeling refreshed, invigorated and ready to take on the world. You can also add in the fact that any form of exercise releases endorphins into the bloodstream. Endorphins, a natural chemical found in your body, act as a mood booster and a stress buster. You will get to leave each of your kickboxing sessions on a natural high after you have worked out all of your pent up frustrations. It is a win-win situation.

Kickboxing is a high-energy fitness routine that can be beneficial to everyone. It not only transforms our bodies but can enhance our moods and enlighten our minds. The many benefits of this fitness routine should never be overlooked. You can achieve the body you want and the mind and emotional state you need.

- See more at: http://www.9round.com/blog/how-you-can-mentally-benefit-from-kickboxing/

The Many Benefits of a Kickboxing Fitness Routine

Most of us start a fitness routine to lose weight or get back into shape. A kickboxing fitness routine can do this and so much more. It can make your mind, body and spirit feel so much better. Kickboxing can also give you some much needed knowledge in self-defense. You can achieve a lot of different benefits from just one fitness routine. There are many classes aimed at beginners, so you should not be afraid to try it out if you do not have any kickboxing experience. Most classes allow you to visit them before you actually sign up for them, so you can try it out before you commit. So, why not give kickboxing a chance?

Transform your body

Kickboxing combines many different types of movements that can workout all of the muscles in your body. Your legs are used for kicking and your arms for punching. Your core is engaged to help stabilize your movements. Your heart will be pumping in no time, and you get the added benefit of resistance training if you use the heavy bags or spar with a partner. You can achieve a full body workout just by participating in a kickboxing fitness routine. In as little as thirty minutes you can burn around 400 to 500 calories. This will give you a lot of fat burning potential. In just a short period of time you should be able to notice a more toned and shaped body.

Emotional and mental benefits

A kickboxing fitness routine can not only make you look better but can also make you feel better. Endorphins, natural chemicals found in the body, are released during your fitness routine. They give you a natural feel good feeling that can be known to last for hours after your fitness routine. Kickboxing is also a great way to combat the stresses of the day. You can kick and punch away all your pent up frustrations on a heavy bag in a controlled and safe environment. It can feel great to have the chance to release some aggression when we know that no one, including ourselves, will actually get hurt.

Learn some self-defense moves

Kickboxing is a form of martial arts and will teach you some basic self-defense moves. You will learn how to throw and even take a punch if you participate in the sparring aspect of kickboxing. You will learn how to properly perform kicks, a flawless fighting stance, how to fend off attacks and how to increase your reaction time. Just knowing that you may be a little more prepared than your attacker may realize should make you feel a little more at ease. It can be a huge weight off of your shoulders knowing that if the situation arises you have some training to fall back on.

A kickboxing fitness routine has a lot to offer. It is one of the best ways to lose weight and achieve the body of your dreams. It can boost your mood and relieve any pent up stress you may have. There are even studies that shows that kickboxing can help fight anxiety and depression. It is also a lot of fun. So, you will never get bored and will always look forward to your next fitness routine. It is the perfect way for many of us to stay fit and healthy.

- See more at: http://www.9round.com/blog/the-many-benefits-of-a-kickboxing-fitness-routine/

A Few Tips for Performing Burpees

Most of us have heard of them- the dreaded burpee. Most of our fitness classes or personal trainers push us through this excruciating exercise that most of us view as torture. It has become a common exercise in many fitness routines because of how effectively it can engage your entire body by utilizing full body movement. It is because of all the hard work and energy required to help our bodies achieve this full range of motion that helps us accomplish our fitness goals and dread the very word known as burpee. Here are just a few tips to help you achieve the full impact of this exercise.

• Pace yourself. You do not want to stop in the middle of a burpee set. It will be next to impossible to get going again. You want to make sure that you pick a pace you can keep up with consistently throughout your routine. If you are doing a few burpees then you can increase your speed, but if you are going for multiple burpees then you need to slow down and pace yourself to ensure that you will not have to take any unnecessary breaks.
• Feet then hands. When performing a burpee most of us learned were taught that we needed to wait until our hands hit the ground before we throw our legs back. However, once you are pretty familiar with the movements in a burpee it will be easy to throw your legs back before your hands hit the ground, and this could save you some time, especially when you are doing multiple burpees.
• Go into an autopilot type of mind frame. Try to keep your mind focused on your form and not on how many more burpees you have to do in your routine. It can seem too challenging when your mind is thinking can I do this many more. It would seem a lot easier if you just focused on the jumping, squatting and maintaining the correct posture. This way it will appear to go by quicker than you thought.
• Remember to breathe. It can be hard to follow the proper breathing techniques when you are exercising. You would not believe how many people tend to hold their breath during their workouts. Try to keep your breathing regular while you are exercising and make sure that you are breathing, especially if you are a fitness newbie or new to a certain exercise routine. You may tend to focus on the movements and posture and not your breathing.
• Follow the correct posture. The burpee is an extremely trying exercise. It is easy to lose the proper posture, especially if you are doing multiple burpees. Be sure that you are not arching your back during the exercise and that you are maintaining the full range of motion required by the exercise. If you have to ease off or slow down to maintain the proper posture then you should. You do not want to waste all your energy on an ineffective fitness routine or even worse injure yourself.

The burpee is a difficult exercise to perform; however, it can give any fitness routine an added boost that it may need to propel you quickly to the results that you want. It may seem like torture to most of us, but there is a good reason for most of us to go through that torture. It helps us reach our fitness goals and makes our bodies stronger and healthier than we thought they could ever be.

- See more at: http://www.9round.com/blog/a-few-tips-for-performing-burpees/

9Round Woodridge Invites You to Its Grand Opening

9Round Woodridge officially opened its doors on April 21st; however, they will be celebrating their grand opening this Saturday May the 17th. We encourage you to stop by the gym at 1001 W. 75th Street Woodridge, IL 60517, which is in the Kohls center right beside the Hollywood Blvd. Theater. We encourage you to stop by and join in the festivities. We will be giving away free workouts from 8:00 AM until 1:30 PM along with many other prizes, which will include a 12 month membership, a My Zone belt and other gifts from nearby stores and restaurants. So, bring your friends and stop by to enjoy all the fun.

Hurry in for opening and other special pricing

9Round Woodridge’s opening special for a $49 monthly membership will end on May 17th. You will get unlimited workouts, free boxing gloves, hand wraps, your own personal trainer, access to our on-line nutrition guide and a t-shirt. This is a great package deal. Normal pricing is usually $99 for the first month and $69 each month after. You can save $50 just by hurrying in and taking advantage of this deal, but you need to hurry there is only a few days left to grab this amazing deal. 9Round Woodridge has also added a student summer special. You can get three months of unlimited workouts, the gloves, the wraps, the whole package for only $139. This ends up being only a little over $46 per month. This is an unbelievable price for all that you can get from a 9Round fitness routine.

The ease of a 9Round fitness routine

A 9Round fitness routine is geared toward everyone. All of your workouts are supervised by certified 9Round trainers that are there to motivate you and to ensure that you perform your fitness routine effectively and properly. You do not need to be afraid if you do not have any kickboxing experience, as our trainers can walk you through each move and adjust your workout to your fitness level. At 9Round we do not have any class times. Our workouts are done in a circuit training format. There are nine challenging stations, and each station lasts for three minutes. This means that a new workout starts every three minutes, and you can get a full body workout that is guaranteed to give you results in only thirty minutes, which can easily fit into our hectic schedules.

If you have any questions about 9Round Woodridge’s grand opening, specials, memberships or 9Round’s fitness routine feel free to stop by or call us at 630-930-8439 and one of our trainers will be happy to help you. You may also contact us through our website, and we will quickly get back to you. To stay up to date on all of our gym news and special pricing please like our facebook page. We look forward to seeing you Saturday as we celebrate our grand opening 9Round style.

- See more at: http://www.9round.com/blog/9round-woodridge-invites-you-to-its-grand-opening/

Women’s Self Defense Class at 9Round Round Rock

Did you know that the majority of 9Round members are female? We have a large amount of women joining 9Round to get into the best shape of their life. They are embracing the 9Round way of life with arms wide open. So, what can we do to let them know that we appreciate them? Well 9Round Round Rock has decided to host a women’s self defense class at their gym, which is located at 1400 E. Old Settlers Blvd Suite 301, Round Rock, Texas 78664. On Friday, May 16th from 7:00 PM to 8:30 PM, our friends at the Round Rock ATA Martial Arts are going to be in charge of teaching the Women’s Self Defense class our gym will be hosting. We are super excited and look forward to them coming in and sharing some valuable information and self defense techniques with our members, and the best part is that this class is absolutely free and open to all of our members and their family. There is no cost to you to attend; however, you must sign up before the event to be eligible to participate. So, if you are member hurry and reserve your spot to take advantage of this great opportunity.

Crystal and James Scherer are the owners of 9Round Round Rock. They both were members of the US Navy, and this is where they began their passion for fitness. They wanted to help people get healthy and obtain their fitness goals. They came across 9Round’s unique fitness format and became hooked. They loved the effectiveness and convenience a thirty minute kickboxing fitness routine with no class time provided. 9Round offers everyone one workout for free. This gives you the chance to try it before you buy it. We are pretty sure you will love it. You can sign up at 9Round Round Rock for a monthly fee of $49. You will get unlimited workouts, a personal trainer to oversee your workouts, gloves and hand wraps and access to our online nutrition guide. It is well worth it, especially when you start seeing how fast you can change your body and health for the better.

If you have any questions about 9Round Round Rock and their fitness routine you may call them at 512-943-8057, email them through the contact us section of their website or drop by during business hours. In order to stay in the know of all of their latest gym news please like their facebook page. We look forward to seeing you and helping you get fit one hit at a time.

- See more at: http://www.9round.com/blog/womens-self-defense-class-at-9round-round-rock/