CLIENT/COMMUNITY BULLETIN BOARD

We have established a space by the front entrance of the studio for notices that clients want us to post.  These may include upcoming community or club functions, items for sale, real estate for sale or rent, birth/wedding announcements and the like.  Photos are welcome also.

If you have something you want us to post, drop it off at the office or e-mail a copy for us to print.

HOW WOMEN BUILD MUSCLE   (from ACE Get Fit)

There are more myths and misconceptions about strength training than any other area of fitness. While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of developing muscles of Herculean proportions.

Other women have tried it and been less than thrilled with the results. “Don’t worry,” people say. “Women can’t build muscle like men. They don’t have enough testosterone.” This is, in fact, only partly true.

Many women, believing they wouldn’t build muscle, hit the gym with a vengeance and then wondered why, after several weeks of resistance training, their clothes didn’t fit and they had gained muscle weight.

The truth is, not everyone responds to training in quite the same way. While testosterone plays an important role in muscle development, the answer to why some men and women increase in muscle size and others don’t lies within our DNA.

We are predisposed to respond to exercise in a particular way, in large part because of our genetics. Our genetic makeup determines what types of muscle fibers we have and where they are distributed. It determines our ratio of testosterone to estrogen and where we store body fat. And it also determines our body type.

A Question of Body TypeAll women fall under one of three body classifications, or are a combination of types. Mesomorphs tend to be muscular, endomorphs are more rounded and voluptuous and ectomorphs are slim or linear in shape. Mesomorphs respond to strength training by building muscle mass much faster than their ectomorphic counterparts, even though they may be following identical training regimens.

Endomorphs generally need to lose body fat in order to see a change in size or shape as a result of strength training. Ectomorphs are less likely to build muscle mass but will become stronger as a result of resistance training.

Building Just Your Heart MuscleOne of the fundamental principles of strength training is that if you overload a muscle, you will increase its size. With aerobic training, the overload is typically your body weight. Activities such as step training or stair climbing result in changes in the size and shape of the muscles of the lower body. Increasing the height of the step or adding power movements increases the overload.

For those concerned about building muscle, it would be better to reduce the step height or lower the impact of the movements. While this may reduce the aerobic value of the workout, it also will decrease the amount of overload on the muscles, making it less likely that you will build more muscle.

Training by the RulesWhen it comes to strength training, the old rule still applies: To get stronger, work with heavier weights and perform fewer repetitions. To promote endurance, use lighter weights and complete more repetitions.

It’s encouraging to note that just like men, most women will experience a 20 to 40% increase in muscular strength after several months of resistance training.

Understanding your body type and how you might respond to exercise can help you set realistic goals and expectations. Avoid comparisons to others you see, at the gym or elsewhere, and remember that no two people are alike.

Focus on how good exercise makes you feel rather than how you would like to look. Accepting our bodies for what they are is a great way to get rid of the guilt or pressure we often feel to look a certain way.

OPEN GYM REVISITED

Reminder: our studio is available for clients to exercise on their own on the days that they do not work with their trainer. While personal training clients will always be our first priority, there are certain times during the day when the studio can accommodate a few others.

To insure that it will never be crowded, however, we ask that these individual workout times be scheduled in advance with the office.  If there is room in the gym (less than 10 people scheduled), then an individual workout appointment can be made. We will consider opening the gym to others as well (i.e., friends and relatives of clients); so tell your friends about this.

Drop-in fees will be the only payment necessary.  This is an opportunity to exercise in a private gym without having to pay a health club membership fee. Because we are so close to the EL station, commuters can stop in before or after work to exercise.

Drop-in fees for current clients is $8; for former clients $12; for others $15.

ROTARY CLUB OF WILMETTE – Big Book Drive

I recently joined the Rotary Club of Wilmette and I am still in awe of all the philanthropic programs they sponsor.  Before joining I had no idea that the Rotary Club of Wilmette has been around since 1924.  Their motto is “Service Above Self”. They are committed to trying to make the world a better place through improving educational opportunities for all people, eradicating crippling diseases, providing medical and humanitarian assistance where needed, supporting local community efforts like the Chamber of Commerce, Little League, senior centers, emergency responders, etc.

Starting October 1 through November 16, the Rotary will be conducting their annual “Big Book Drive”.  They collect gently-used books from schools, libraries, students and private individuals. These books are distributed to inner-city schools in Chicago that would not otherwise have access to a good library.  These books are primarily for disadvantaged children to take home to read, share with siblings, and make them their own.  Often, there are no books in the home.  Last year, 17,000 books were collected and distributed for children to keep.

PFTL would like to help with this worthwhile effort.  If you have any books that are no longer being used, and are suitable for grades K-8, please bring them to the studio, or contact me (Debora Morris) to pick them up.  Thanks in advance for your assistance.