Alexandria - 318.445.9006 |Pineville - 318.487.1000 | www.louisianaathleticclub.com
Holiday Club Hours: Monday, September 5th
Both clubs will be open from 7am-noon.
No childcare or group fitness classes
Belly Dance Class-September 7th-October 3rd
Come learn the beautiful art of Belly dancing!
For more information contact Jean Hall at LACA
Brandi Bell will be offering 2 sessions for the Fit Over 50 TRX.
Dates: September 13th-October 20th
Times: 10:30am or 4:00pm
Cost: members $150/ nonmembers $200
Tuesday, September 13th
Bring a friend FREE for the day. Snacks will be served.
Coming soon….Alexandria location only
Welcome back Angela Stewart one of our great
Zumba instructors!
New class Thursdays at 10am with Pam Green at LAC-Pineville. Bring a
friend FREE to this class any Thursday in September
Massage Therapy is now available at the LAC-Pineville location.
Call Jessica at 318.481.1673 or Misty at 318.451.0551 for your appointment
Cardio vs. Strength Training
Have you ever wondered which is better for you between cardio and strength training? Have you ever been lifting weights and
wondered if you should be on a treadmill instead? Or perhaps you have ridden a stationary bike and wondered if you should be
doing lunges instead? The truth is that doing both is best! If your goal is to achieve the best results for your body, inside and
out, then incorporating cardiovascular activities into a strength training routine is ideal. The perfect workout routine may take a
little research, education, or direction from a certified fitness trainer, but the results are consistent and predictable: A fit body
and a healthy heart!
So exactly why is it best to do both? The simplest answer is: A cardiovascular and strength-training workout is the most timeefficient way to burn the most calories. The ultimate goal to lose body fat is to burn more Calories than you are taking in.
Although jogging burns many Calories for fuel, as you stop this cardio activity and your heart rate comes back down, your
Calorie loss discontinues. By simply adding muscle training to your routine you will benefit in two ways. First, you will increase
your Calories loss by using the Calories for energy. Not only will you lose the Calories while actually working out, you will also
continue to burn the Calories after you finish training -possibly for several hours! The reason for this is because in order for your
body to build (or re-build) muscle tissue, it requires energy which it gets from burning Calories. It also requires protein and other
nutrients that a healthy diet will provide. An unhealthy diet usually contains unwanted Calories in the form of sweets, sodas, or
un-useful carbohydrates. Your body will automatically hold any excess (or unnecessary) Calories that are not used and store
them for later use. These stored molecules will turn into fat if not used for energy so it is important to monitor the amount and
type of Calories you consume! Again, burning more Calories than you take in with a productive workout will result in fat loss
and body toning.
For more specific direction about what exercises are considered cardiovascular and which are considered strength training, you
can ask an educated trainer. Workouts can be specifically designed for a particular body-type, health condition, or target
physique. An easy tip to remember is that if your heart rate increases, it is considered a cardio workout. Also, if you are
activating a specific muscle by holding weight or using your own body as weight, then you are strength training. It is not difficult
to combine these workouts. For example, if you prefer to use a cable machine to work your chest, you can introduce a thirtysecond set of jumping jacks or jump rope in between each working set of chest presses. If you prefer to speed walk, you can
work your triceps holding light dumbbells during your walk. Your body also benefits from working areas on opposing sides of
your heart like in these examples. This type of training, called peripheral heart action, will help you to prevent overworking any
one muscle group and will force your heart to work harder by pumping blood to different parts of your body during a single
workout. This training method performed for only thirty minutes each day is extremely efficient to rid excess body fat, create
tight and toned muscles, and get your heart to its healthiest condition.
Remember, to maximize the results of your workouts, combine cardiovascular and strength training together and maintain a
healthy diet!
By: Garrett Corley
Head Trainer – LAC Alex
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Top 10 Energy Boosting Powerhouses
Foods that Pack the Punch (sparkpeople.com)
Get ready to dump that coffee down the drain. You’re about to be introduced to a group of tasty, healthier energy sources
that won’t give you the jitters, make you cranky, or cost $4.75 a cup.
You're body's preferred energy source is carbohydrates. But the key is eating the right kinds of carbs, ones that will give
you that much-needed energy without sending your energy levels crashing.
The solution? Keep your carb levels on an even keel to avoid those sugary spikes. Since your blood sugar drops four
hours after eating, it means eating more frequent, smaller meals. It means concentrating on low-fat, high-fiber foods and
complex carbs – these are broken down slowly and steadily, giving you regular energy throughout the day.
Our 10 Favorite Energy Foods
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Whole wheat pasta
Oatmeal
Fruit smoothies made with low-fat yogurt
Peanut butter
Dried fruit (apricots, cranberries, raisins, figs)
Yams
Beans
Apples
Carrots
Chickpeas
Also:
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Eat breakfast! This is absolutely the #1 "eating for energy" strategy. It gets your metabolism off to a strong start
and makes nighttime snacking a thing of the past. (Coffee is not breakfast.)
Avoid grease (burgers and fries) and high-fat dairy foods (pizza, ice cream, cheese) and choose lower-fat
versions instead.
Focus on whole grains, which are good sources of vitamin B, aiding the metabolic production of energy.
Don’t forget iron, an energy-boosting mineral.