Spunk Fitness Silver Spring

 $1 Down, No Fees until December 24, 2020 at Silver Spring Gym Locations! JOIN NOW: https://www.spunkfitness.com/spunk-silver-spring-membership #fitness #gym #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #love #fitfam #lifestyle #instagood #sport #healthy #healthylifestyle

Cardiovascular diseases are disease of the heart and blood vessel system.  They include coronary heart disease (often called heart disease), stroke, high blood pressure, angina and rheumatic heart disease.  According to the CDC, heart disease is the leading cause of death in the US, with 500,000 people in the United States dying of heart disease each year. Many others with heart problems become permanently disabled. Heart disease occurs when the arteries that supply blood to the heart muscle become hardened and narrowed, due to a buildup of plaque on the arteries’ inner walls. Plaque is the accumulation of fat, cholesterol, and other substances. As plaque continues to build up in the arteries, blood flow to the heart is reduced.  This prevents oxygen and nutrients from getting to the heart. Heart disease can lead to a heart attack. A heart attack happens when a cholesterol-rich plaque bursts and releases its contents into the bloodstream. This causes a blood clot to form ...

Foam rolling has been around in the world of physical therapy for a long time, but has recently become a mainstream practice for preventing injuries and aiding muscle recovery. Available at most sporting goods and athletic stores for $10-$40, foam rollers are an affordable and readily-available means of self-therapy, with advantages that more and more athletes are realizing. So what exactly is foam rolling, and why is it beneficial to incorporate into your daily routine? Foam-rolling is known in the therapy world as “self-myofascial release” (MFR) or simply “self massage.” It’s the practice of applying pressure to specific trigger points to aid in muscle recovery. Trigger points are areas of extreme muscle tightness — sometimes so severe they are referred to as ‘knots.’ These points often radiate pain to a larger area (for instance, a tight IT band causes pain from the hip all the way down into the knee).  A number of things can cause trigger points to develop, such as intense work...

Should you stretch before a workout? After a workout? Do you really need to stretch at all? There are diverse opinions when it comes to stretching, but the general consensus is: yes, yes, and yes. Stretching is not just for elite athletes, or those who frequent fitness clubs. Everyone can benefit from stretching because it keeps the muscles flexible and lengthened, reduces the force to joints, prevents injuries, and can improve chronic problems like back pain. The older we get, the more our muscles shorten and lose their elasticity, so it’s important to begin stretching early in life to stave off the aches and pains associated with aging. If you’re a regular at a fitness gym, it’s even more important to include stretching in your workout routine, since you’re placing greater demand on your muscles. Stretching Before If you have to choose either before or after a health club workout to stretch, choose after, but be sure to get in a good 10-minute warmup. Some experts don’t think stretch...

You may find it difficult to incorporate exercise into your routine, but it doesn’t have to be so complicated. Exercising more can elevate your mood, improve your sleep, and make you feel better in general. Here are our exercise tips for getting out and moving more: Find the right exercise. When you hate exercising, it is not going to be easy to fit into your routine. Finding something that suits your interests and personality is the best way to make sure you make time for it. Try different forms of exercise, and see what makes you feel best and keeps you coming back. You may find that fitness classes are your thing, or a solo run every day gives you time to enjoy your solitude. Whatever you choose, be consistent and go back again and again. Get a buddy. Exercising with a friend establishes accountability, making it harder for you to skip leg day. Additionally, having a gym buddy turns what you could think of as another chore into a fun social activity. Hit up a friend who is also look...

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Heart-rate monitoring is a time-tested method to make sure you’re getting the maximum cardio-respiratory benefits from your fitness center workouts. The main objective is to stay within your pre-determined target heart rate zone for the duration of your chosen activity. If you’ve never used this method to gauge the intensity of your workouts, there’s no better time to start than now. Here’s what you’ll need to get started. How to Properly Read Your Own Heart-Rate If you don’t have a fancy heart-rate monitor or fitness tracker, don’t worry – you can do it the old-fashioned way, at least at first. First, you’ll need to learn how to find and measure your own pulse. Choose either the radial artery (the underside of the wrist), or the carotid artery (the side of the neck, under the chin) and press your index and middle finder over it (don’t use the thumb – it has a strong pulse of its own that may interfere with your reading). When you can feel a strong pulsing motion, you’ve found the righ...

We’ve all been there: you know you should workout, but you are dreading another dull hour on the treadmill. More often than not, if this is your attitude, you will decide to stay at home on the couch instead. Fortunately, there are many ways to spice up your workout routine and increase your motivation. One such way is to implement this is to try a group fitness class. Many people are resistant to group fitness classes because they feel embarrassed. After all, what if you don’t understand how to do the exercise and make a fool out of yourself? This is a common feeling, but it is not the right attitude with which to approach fitness. Believe it or not, no one in the room is looking at you; they are thinking about how to not make fools out of themselves! If that is not enough, here are some of the many benefits of group fitness classes: Accountability When you sign up for a class, you are automatically more likely to go workout because it keeps you accountable. If you start regularly att...

If you’ve recently started working out regularly, good for you! Following through on your goals to improve your fitness this year is the first step, and often the hardest. Although you’re eager to see results, it’s also important to pace yourself – fitness is not sprint; it’s a marathon. It’s true that more you do, the longer you workout, and the more intensely you do it, the greater your results, but it’s also easy to overstep your ability level in the early stages. So what if you overdo it? One of the following three things may happen: Injury –Muscles that aren’t used to being stretched and taxed in certain ways can become inflamed, strained, sprained, pulled, or torn. Excess strain on certain bones can lead to stress fractures, and exceeding your max heart rate could cause you to hyperventilate, pass out, or worse. Soreness and fatigue – the old adage says ‘no pain, no gain,’ right? While some soreness should be expected when starting a new fitness program at the health club, extrem...