Xtreme Fitness

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Resistance Training Tips


1. Exercise all major muscle groups.
2. Warm-up: 5 min cardio & activity specific to exercise
3. Do some light stretching
4. Take muscle(s) through a full range of motion
5. Perform controlled movements
6. Avoid locking the joints
7. Exhale during the phase of greatest effort
8. Have someone spot you
9. Maintain stable body position
10. Be familiar with the operation
11. Beginners should avoid doing too much too soon
12. Stay hydrated
13. If in doubt, ask trainers for help
14. Results may vary due to genetic differences, diet and type of program
15. Allow time to see results
16. Avoid heavy exercise when sore
17. Stop exercising if you feel dizzy, nauseous or sick
18. Eat a balanced diet
19. Avoid eating right before exercising
20. Stay focused during your workouts
21. Keep a training log and set realistic goals
22. Seek information from adequate sources
23. Find a suitable training partner
24. Giver your body adequate rest & sleep
25. If injured seek medical/professional help
Most importantly Have Fun!!

101 Reasons to Exercise

Help you to more effectively manage stress
Reason 1
Help you to lose weight - especially fat weight.
Reason 2
Improve the functioning of your immune system.
Reason 3
Reduce medical and healthcare expenses.
Reason 4
Reduce your risk of getting heart disease.
Reason 5
Increase your level of muscle strength.
Reason 6
Improve athletic performance.
Reason 7
Help relieve the pain of tension headaches - perhaps the most common type of headache.
Reason 8
Allows you to consume greater quantities of food and still maintain caloric balance.
Reason 9
Help you sleep easier and better.
Reason 10
Enhances sexual desire, performance, and satisfaction.
Reason 11
Reduce the risk of developing hypertension (high blood pressure).
Reason 12
Increase the density and breaking strength of bones.
Reason 13
Improve your physical appearance.
Reason 14
Increase circulating levels of HDL (good) cholesterol.
Reason 15
Assist in efforts to stop smoking.
Reason 16
Help you to relax.
Reason 17
Help improve short-term memory in older individuals.
Reason 18
Help to maintain weight loss - unlike dieting, alone.
Reason 19
Help relieve many of the common discomforts of pregnancy (backache, heartburn, constipation, etc.).
Reason 20
Reduce your anxiety level.
Reason 21
Help control blood pressure in people with hypertension.
Reason 22
Protect against "creeping obesity" (the slow, but steady weight gain that occurs as you age).
Reason 23
Reduce vulnerability to various cardiac dysrhythmias (abnormal heart rhythms).
Reason 24
Improve the likelihood of survival from a myocardial infarction (heart attack).
Reason 25
Help to overcome jet lag.
Reason 26
Slow the rate of joint degeneration in people with osteoarthritis.
Reason 27
Lower your resting heart rate.
Reason 28
Help to boost creativity.
Reason 29
Reduce circulating levels of triglycerides.
Reason 30
Help the body resist upper respiratory tract infections.
Reason 31
Increase your anaerobic threshold, allowing you to work or exercise longer at a higher level, before a significant amount of lactic acid builds up.
Reason 32
Help to preserve lean body tissue.
Reason 33
Improve ability to recover from physical exertion.
Reason 34
Help speed recovery from chemotherapy treatments.
Reason 35
Increase ability to supply blood to the skin for cooling.
Reason 36
Increase the thickness of the cartilage in your joints.
Reason 37
Give you more energy to meet the demands of daily life, and provide you with a reserve to meet the demands of unexpected emergencies.
Reason 38
Increase your level of muscle endurance.
Reason 39
Help prevent intestinal ulcers.
Reason 40
Increase the density and breaking strength of ligaments and tendons.
Reason 41
Improve posture.
Reason 42
Increase your maximal oxygen uptake (VO2 max-perhaps the best measure of your physical working capacity).
Reason 43
Help you to maintain your resting metabolic rate.
Reason 44
Reduce the risk of developing colon cancer.
Reason 45
Increase your tissues' responsiveness to the actions of insulin (i.e., improves tissue sensitivity for insulin) helping to better control blood sugar, particularly if you are a Type II diabetic.
Reason 46
Help to relieve constipation.
Reason 47
Expand blood plasma volume.
Reason 48
Reduce the risk of developing prostate cancer.
Reason 49
Help to combat substance abuse.
Reason 50
Help to alleviate depression.
Reason 51
Increase your ability to adapt to cold environments.
Reason 52
Help you maintain proper muscle balance.
Reason 53
Reduce the rate and severity of medical complications associated with hypertension.
Reason 54
Help to alleviate certain menstrual symptoms.
Reason 55
Lower your heart rate response to sub maximal physical exertion.
Reason 56
Help to alleviate low-back pain.
Reason 57
Help to reduce the amount of insulin required to control blood sugar levels in Type I (insulin-dependent) diabetics.
Reason 58
Improve mental alertness.
Reason 59
Improve respiratory muscle strength and muscle endurance - particularly important for asthmatics.
Reason 60
Reduce your risk of having a stroke.
Reason 61
Help you to burn excess calories.
Reason 62
Increase your cardiac reserve.
Reason 63
Improve coronary (heart) circulation.
Reason 64
Offset some of the negative side effects of certain antihypertensive drugs.
Reason 65
Increase your stroke volume (the amount of blood the heart pumps with each beat).
Reason 66
Improve your self-esteem.
Reason 67
Reduce your susceptibility for coronary thrombosis (a clot in an artery that supplies the heart with blood).
Reason 68
Reduce your risk of developing Type II (non-insulin-dependent) diabetes.
Reason 69
Reduce the risk of developing breast cancer.
Reason 70
Improve mental cognition (a short-term effect only).
Reason 71
Maintain or improves joint flexibility.
Reason 72
Improve your glucose tolerance.
Reason 73
Reduce workdays missed due to illness.
Reason 74
Reduce the viscosity of your blood.
Reason 75
Enhance your muscles' abilities to extract oxygen from your blood.
Reason 76
Increase your productivity at work.
Reason 77
Reduce your likelihood of developing low-back problems.
Reason 78
Improve your balance and coordination.
Reason 79
Improve your body's ability to use fat for energy during physical activity.
Reason 80
Provide protection against injury.
Reason 81
Decrease (by 20 to 30 percent) the need for antihypertensive medication.
Reason 82
Improve your decision-making abilities.
Reason 83
Help reduce and prevent the immediate symptoms of menopause (hot flashes, sleep disturbances, irritability) and decrease the long-term risks of cardiovascular disease, osteoporosis, and obesity.
Reason 84
Help to relieve and prevent "migraine head-ache attacks."
Reason 85
Reduce the risk of endometriosis (a common cause of infertility).
Reason 86
Help to retard bone loss as you age, thereby reducing your risk of developing osteoporosis.
Reason 87
Help decrease your appetite (a short-term effect only).
Reason 88
Improve pain tolerance and mood if you suffer from osteoarthritis.
Reason 89
Help prevent and relieve the stresses that cause carpal tunnel syndrome.
Reason 90
Make your heart a more efficient pump.
Reason 91
Help to decrease left ventricular hypertrophy (a thickening of the walls of the left ventricle) in people with hypertension.
Reason 92
May be protective against the development of Alzheimer's disease.
Reason 93
Improve your mood.
Reason 94
Help to increase your overall health aware-ness.
Reason 95
Reduce the risk of gastrointestinal bleeding.
Reason 96
Help you to maintain an independent lifestyle.
Reason 97
Reduce the level of abdominal obesity - a significant health-risk factor.
Reason 98
Increase the diffusion capacity of the lungs, enhancing the exchange of oxygen from your lungs to your blood.
Reason 99
Improve heat tolerance.
Reason 100
Improve your overall quality of life.
Reason 101




OFFICE HOURS
Mon - Fri : 7:00am - 5:00 pm
Sat - Sun : Closed
5154 State University Drive
Room 204, U-SU
Los Angeles, CA 90032
Phone: 323-343-7546
Fax: 323-343-5101
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