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Running is typically the first thing people think of when talking about cardio exercise but many other forms can elevate your heart rate and get your blood pumping. Cooper Fitness Center Professional Fitness Trainers Stephanie Hill and Jonny Wright share a variety of cardiovascular exercise and training plans to consider when adding cardio to your routine. 

Why is Cardiovascular Training Important?

Your cardiovascular system is comprised of the heart, blood vessels and blood and supplies your body’s organs with the oxygen and nutrients they need to function properly. “When performing cardio, your heart and lungs work together to bring oxygen into the body and deliver it to the muscles being used,” says Hill. Wright also explains that cardio workouts assist the body in blood circulation by carrying immune cells that aid in fighting infection in the body and removes waste products. Additional health benefits of regular cardiovascular exercise include:

  1. Improves Heart Health

    • Strengthens your heart muscle so it can pump blood more efficiently
    • Lowers resting heart rate—your heart doesn’t have to work as hard at rest
    • Reduces blood pressure over time
    • Helps improve blood circulation

  2. Boosts Lung Capacity

    • Increases your lungs’ ability to take in and use oxygen
    • More efficient breathing and feeling less winded during physical activity

  3. Enhances Brain Function

    • Improves memory, focus and mood due to increased blood flow to the brain
    • Can reduce symptoms of anxiety and depression thanks to endorphins (“feel good” chemicals)

  4. Helps with Weight Management

    • Cardio burns calories during and even after your workout
    • It supports fat loss when combined with proper nutrition

  5. Increases Endurance and Stamina

    • Helps you perform daily tasks (such as climbing stairs or carrying groceries) with less effort
    • Body fatigues less quickly during physical activity

  6. Improves Sleep Quality

    • Helps you fall asleep faster and sleep more deeply

  7. Reduces Risk of Chronic Diseases

    • Lowers risk of:
      • Heart disease
      • Stroke
      • Type 2 diabetes
      • Certain cancers
      • High cholesterol

  8. Supports Joint and Bone Health

    • Low-impact cardio, such as walking or swimming, keeps joints moving without too much strain
    • Some forms of cardio (such as running or jumping rope) can increase bone density

Additionally, cardio can speed up your metabolism, helping your body process food and energy more efficiently. “Adding cardiovascular training to your regular exercise also reduces the risk of chronic diseases like heart disease, diabetes and high blood pressure, while enhancing mood and mental health through the release of endorphins,” says Wright. It can provide enormous health benefits, but many people don’t know where to begin. 

Get Your Body Moving 

“The most important thing is to just get your body moving,” says Hill. Many people think of running when the word cardio comes up but there are many other avenues to explore! “There are so many types of cardio that my clients often don’t think about,” says Hill. “Some of the different cardio options I like to recommend are walking, swimming, cycling, using the elliptical and even the rowing machine.” 

So, once you start adding cardiovascular exercise into your routine, how can you keep it interesting? Hill provides four forms of training to try. 

  • Continuous training: Continuous cardiovascular training is performed at a steady state for 15-45 minutes at a time. Continuous cardiovascular training is beneficial for anyone, improving overall heart health and conditioning of the body. 
  • Varied training: Varied cardiovascular training includes performing diverse types of activities in the same training session. For this training plan, you may jog for 10 minutes, cycle for 10 minutes and then get on the elliptical for 10 minutes. This type of training can be helpful by exposing your body to different motions within the same cardio workout as well as keeping it interesting for your mind. 
  • Time training: Time training is a great way to start implementing cardiovascular exercises into your normal training routine. Hill recommends starting with a 30-second jog, walking for two minutes and then repeating until you reach a total of 15-20 minutes. As you progress, you can increase your jogging time and decrease your walking time. Training for time instead of distance is ideal for improving endurance and preventing injury when first adding cardio to your routine. 
  • Intensity training: The goal of intensity training is to achieve your maximum heart rate. This can be done with high-intensity interval training (HIIT) when you are exerting maximal effort with minimal recovery between exercises. Intensity training increases cardiac volume and is especially beneficial for post-menopausal women trying to burn fat and lose weight. Intensity training also includes using the heart rate training zones, which correspond to different levels of exercise intensity.
    • Zone 1: Very Light (50–60% of maximum heart rate)
    • Zone 2: Light (60–70% of maximum heart rate)
    • Zone 3: Moderate (70–80% of maximum heart rate)
    • Zone 4: Hard (80–90% of maximum heart rate)
    • Zone 5: Maximum (90–100% of maximum heart rate)

To learn more about the zones and heart rate training, read Pump Up Your Workout with Heart Rate Tracking.

The above training plans can be used for all forms of cardio—not just running or walking. “Walking is a great place to start—it gets your body moving—but it isn’t the end-all be-all,” says Hill. Try a new form of cardio the next time you exercise; you may just find something new you enjoy.

For more information about cardiovascular training, watch the Exercise Move.

Recommended Amount of Cardiovascular Exercise 

So how much cardio—or aerobic activity—should you be including into your exercise routine? Kenneth H. Cooper, MD, MPH, Cooper Aerobics Founder and Chairman, recommends getting at least 30 minutes of collective or sustained aerobic activity most days per week in addition to at least two days of strength training per week. As we age the aerobic-strength training ratios change, too:  

  • Ages 40 and younger: 80% aerobic exercise; 20% strength training 
  • Ages 41-50: 70% aerobic exercise; 30% strength training 
  • Ages 51-60: 60% aerobic exercise; 40% strength training  
  • Ages 61+: 55% aerobic exercise; 45% strength training 

Whether you’re new to cardiovascular training or a seasoned pro, adding some form of cardio to your exercise regimen will help improve your heart and lung health as well as help you live a better quality and quantity of life. A professional fitness trainer can help you implement cardio into your routine and discover a new form of training you can truly enjoy. 

For more information on personal training or to schedule a session with a professional fitness trainer, visit cooperfitnesscenter.com or call 972.233.4832. 

Looking to tone and shape your hips and glutes? The muscles in the glutes provide much more than an aesthetic benefit. They are used when you stand up, walk, sit down and lie down so it is critical you strengthen these muscles for daily living activities. Robert Treece, Professional Fitness Trainer at Cooper Fitness Center, says, “not only are glutes used all day, but they are the gateway of the spine and lower legs.” The glute muscles are one of the largest muscle groups in the body and are responsible for multiple jobs, such as:

  • Shock absorption
  • Declaration of falling forward
  • Propulsion
  • Rotation
  • Locally flexing and extending the leg
  • Internally and externally rotating the leg

How do weak glute muscles affect your body? Treece explains, “the glutes tie into the low back and can affect motion in the upper and lower body. Weak glutes can also affect the way you walk and can cause problems with your overall balance.” Additional signs of weak glute muscles are:

  • Muscle tightness in the lower back
  • Problems balancing while walking and standing
  • Poor posture
  • Swaying side to side while walking or running

Glute Muscle Group

“Most people don’t realize there are three sets of glute muscles,” says Treece. Each has unique movements, but the muscles work synergistically together:

  • Gluteus minimus: The smallest and deepest of the three muscles, it’s responsible for rotating the thigh from the hip joint and helps stabilize the pelvis.
  • Gluteus medius: This muscle lays on top of the gluteus minimus and is primarily responsible for moving the hip joint away from the body.
  • Gluteus maximus: The biggest of the three muscles, its function is to extend and rotate the thigh from the hip joint. This muscle is also the biggest muscle in the body.
Glute Muscles diagram

Together these muscles help stabilize the upper body, pelvis and hips and are essential to movements such as walking, standing up and squatting.

Glute Exercises

Treece says glute exercises can be included in a full-body workout or added to a leg day routine. Some examples of exercises that can be performed at home, the gym or wherever you’re working out—and with or without equipment—include:

  • Hip thrusts
  • Sit to stand
  • Squats
  • Lunges
  • Step ups

“In the gym you can focus on training the glutes by holding a lunge or squat position while performing a cable row. The lower you position the pulley the more glute and lower body muscles will be used in the exercise,” says Treece. In addition, if you’re in a lunge position and pull the cable across your body at an angle, the rotational stress incorporates more glute and lower body muscles.

If you add glute exercises into your fitness routine, allow 24-48 hours of active recovery between strength sessions; your fitness level will determine how you should load these exercises (body weight only or using weight equipment such as dumbbells, barbells, sandbells, etc.).

Learn additional ways to strengthen your glute muscles from James Silvester, Professional Fitness Trainer at Cooper Fitness Center. In this Exercise Moves video, he demonstrates four glute exercises.

For more information about professional fitness training at Cooper Fitness Center or to schedule a session with a trainer, visit cooperfitnesscenter.com or call 972.233.4832.

Electrical Myostimulation, or Electrical Muscle Stimulation, is a state-of-the-art technology that uses electrical impulses to stimulate the contraction of your muscles. It is a time-efficient, 20-minute workout where electrodes are strategically placed within a training suit over all major muscle groups. The external stimulation, coupled with simple voluntary movements and resistance exercises, causes intensified muscle contractions.

An EMS session can benefit those who are recovering from a recent injury or an athlete wanting to boost their strength and endurance. The sessions can accelerate results, with some EMS studios claiming their 20-minute workouts equate to multiple hours in a typical gym. Could EMS be a beneficial addition to your fitness regimen?

The short answer is yes.

According to Mary Edwards, MS, Fitness Director at Cooper Fitness Center, “these claims are valid. In an EMS training session, 20-24 major muscle groups are stimulated during a 20-minute session. This training results in a much greater impact on metabolism and the central nervous system than a regular workout.”

Edwards says EMS can help engage muscle “beyond human capacity and motivation because it stimulates both fast- and slow-twitch muscles simultaneously.”

Some benefits of EMS include:

  • Improves muscle tone and strength
  • Assists in preventing osteoporosis
  • Decreases back pain through strengthening your core
  • Joint-friendly
  • Beginner-friendly

A study published in the Journal of Bodywork and Movement Therapies found EMS training “to be more effective on inactive patients with advanced diseases.” The study concluded that EMS “can improve endurance performance with an addition of regular exercise.”

Some risk factors may cause complications with EMS training. Individuals with certain health risks should not participate. Below are a few examples:

  • Skin wounds and eczema
  • Have had surgery in the last six to eight weeks
  • Have a bleeding disorder such as hemophilia
  • Have acute arthritis
  • Have neurological diseases and epilepsy

Edwards says EMS should not be used as a replacement for regular exercise. She recommends two 20-minute EMS sessions per week with 48 hours of rest in between. It is acceptable and encouraged to engage in low- to moderate-intensity cardio on the days between EMS sessions including rest days as needed. “Because of the high overall load on muscles and the central nervous system, it is not recommended to engage in high-intensity exercise on days between EMS training sessions,” says Edwards.

Professional Fitness Trainer Aaron Ennis explains, “each EMS session is customized based on the history and experience of the client.” Ennis shares the following examples of exercises focused on muscle development and endurance that can be performed during an EMS session.

Muscle Development: Strength

  1. V-squat: Allows you to focus on muscle engagement without overstressing your lower back and targets:
    • Hamstrings
    • Quads
    • Glutes
  1. Chest press: Responsible for explosiveness, power and strength by targeting the:
    • Chest
    • Shoulders
    • Triceps
  1. Rotating lunge: A multi-directional movement which enhances stability, coordination and balance and targets:
    • Hamstrings
    • Glutes
    • Core
    • Quads
  1. Lat pulldown: Great for breaking through plateaus while targeting the back and reducing stress on the shoulders, elbows and wrists; targets:
    • Latissimus dorsi
    • Traps
    • Rear delts

Endurance

  1. Mountain climbers: Effective for core strength and stability, leading to better posture, balance and spinal support by targeting:
    • Hip flexors
    • Quads
    • Hamstrings
    • Glutes
    • Core
  1. Planks: With EMS a plank can be more effective for core strengthening, targeting:
    • Hamstrings
    • Quads
    • Glutes
    • Hip flexors
    • Core
  1. High knees: An excellent way to burn calories and improve stamina; targets:
    • Hamstrings
    • Quads
    • Glutes
    • Hip flexors

The duration and amount of the exercises vary based on the customization for the client.

For more examples of EMS exercises, watch this Exercise Moves video.

EMS can be a joint-friendly, beginner-friendly way to build muscle, which in turn boosts metabolism and burns calories. To create a complete wellness plan to complement EMS training, consider connecting with a Cooper Clinic registered dietitian nutritionist to help you refine your nutrition to support your fitness goals.

Cooper Fitness Center’s XBODY EMS training is available to members and the general public. Customized to your health and fitness goals, one-on-one sessions are offered with a professional fitness trainer. To learn more, visit our EMS web page.

Arthritis pain is one of the most common reasons people limit physical activity. Ironically, moderate physical activity can help reduce the pain and stiffness associated with arthritis. Appropriate exercises can:

  • Increase flexibility and mobility of arthritic joints
  • Help maintain body weight
  • Build muscle
  • Increase endurance
  • Improve health overall

Arthritis refers to a rheumatic disease causing pain, stiffness and swelling in joints and other connective tissues. With more than 100 types of arthritis, the most common types are osteoarthritis, rheumatoid arthritis and psoriatic arthritis. The knee, hip and spine are the most common areas affected by arthritis.

If you have arthritis, before beginning an exercise program, consult your physician about which activities should be avoided. David H. Williams, Professional Fitness Trainer at Cooper Fitness Center, recommends the following exercises to help reduce arthritis pain.

  • Range-of-Motion Exercises – Gentle exercises performed daily to maintain or improve range of motion around an arthritic joint. If you have access to a pool and/or water aerobics classes, exercising  in water takes the pressure off your joints due to the water’s buoyancy. Williams says, “it’s important that the affected joint(s) are fully submerged in the water.  There can be more benefit if the water is heated as this can also help alleviate pain.”
  • Strengthening Exercises – Resistance training can help maintain or increase muscle strength to help support and protect joints affected by arthritis.
  • Aerobic/Endurance Exercises – Aerobic exercises improve heart, lung and muscle function. Remember to consult your physician or professional fitness trainer on the best type of aerobic activity for your type of arthritis.

Watch this Exercise Move video  for examples of range-of-motion and strength exercises that may be beneficial to you.

After consulting with your physician, meet with a professional fitness trainer to review proper exercises and techniques. Prior to your planned workout, be sure to stretch or warm up with range-of-motion exercises. Remember, you may always modify any planned exercise to your comfort level.

Typically, you’ll know you’ve overdone it in your workout if your pain lasts longer than one hour or you experience unusual fatigue, increased weakness, decreased range of motion or increased joint swelling. If your joints become painful and inflamed during exercise, rest and let your physician or professional fitness trainer know immediately. Williams shares, “you should not underestimate the value of rest. For example, if you use free weights or machines to train your legs, allow at least one full day off of exercising those muscles the same way so they can fully recover.”

Most importantly, find something you enjoy and stick with it. Exercise, along with a comprehensive arthritis treatment plan, can help decrease pain, increase quality of life and improve your mood and outlook on life. Take slow steps for better health and enjoy!

For more information about professional fitness training at Cooper Fitness Center or to schedule a session with a trainer, visit cooperfintesscenter.com or call 972.233.4832.

Creating a fitness plan is essential to establishing and accomplishing your goals. But designing a balanced plan that involves all muscles in the body is essential to reaching your ultimate fitness goal. Chris Parker, MS, Professional Fitness Trainer at Cooper Fitness Center, says “working certain body parts more than others creates an imbalance throughout the body. Creating a proper plan is key to ensuring you are getting the most out of your workout.” For example, Parker shares that weightlifters who focus on the development of their upper muscle groups can, over time, cause poor posture evident by a forward rolling of the shoulders. “This poor posture can cause pain or injury in the shoulder joint due to muscle imbalances between the anterior and posterior muscles associated with the shoulder. It also leads to a decrease in lifting performance as both shortened anterior muscles and lengthened posterior muscles become weaker and less efficient at completing their job.”

To avoid an imbalanced workout, Parker explains the top five movement types that should be included in your new or existing fitness plan.
1. Lower Body Push: This lower body movement type is meant to “push” an object away from you. This push is done using primarily quadriceps as well as your glutes depending on the exercise. Examples of lower body push exercises are:
  • Squats
  • Lunges
  • Machine Knee Extensions
2. Lower Body Pulls: This movement is performed by using the lower posterior muscles: glutes and hamstrings. Instead of pushing an object away, you pull the object toward your body. Examples of lower body pulls are:
  • Romanian Deadlifts
  • Slide board Hamstring Curl
  • Machine Leg Curls
3. Upper Body Push: This movement requires the use of your chest, shoulders and triceps. Examples of upper body push exercises are:
  • Bench Press
  • Push-ups
  • Dumbbell Press
4. Upper Body Pulls: This movement type targets your back muscles including your lats, rhomboids and traps. This movement also incorporates your biceps.
  • Pull-ups
  • Seated Row
  • Lat Pulldown
5. Core Workouts: Your core consists of your lower back, hips and stomach. Examples of core exercises are:
  • Cable Chops
  • Side Planks
  • Stability Ball Crunches
Parker recommends two to three sets of 8-15 reps for each movement type for a typical strength training program. “Based on your weekly fitness plan, these movements can be spread throughout your week,” says Parker. Below are two examples of incorporating all five movements into your week.
  1. Complete full-body workouts consisting of each movement type can be done twice a week, preferably with 2-3 days of rest in between.

  2. Completing 1-2 movements per day six days per week is a helpful way to increase the volume for each movement type in your weekly routine. For example, you may pair both upper body movement types two days per week, pair both lower body movement types two days per week and complete a variety of core exercises two days per week.
These five movements allow for a variety of different exercises, so changing up your fitness routine with these new movement types may be what you need to reach your goals. Parker says “when you’re trying a new exercise, it can feel uncomfortable and awkward, but that’s normal. Taking the time to practice and feel comfortable with new exercises will result in a more balanced body.”

For more information about creating a balanced fitness plan with a Cooper Fitness Center’s Professional Fitness Trainer, visit cooperfitnesscenter.com or call 972.233.4832.

While aging is inevitable, healthier aging is well within our control. The good news is regardless of age, our brain can improve its neural networks and cognitive function, also known as neuroplasticity. Carla Sottovia, PhD, Cooper Fitness Center Director of Personal Training Education, explains how the same exercises that are good for your heart are also good for your brain!

A Fit Mind
We know exercise benefits our overall health by lowering blood pressure and cholesterol, as well as reducing inflammation and symptoms of depression by flooding the brain with endorphins. However, exercise has also been shown to play a major role in enhancing brain health. The Cooper Institute looked at the relationship between aerobic fitness and the later risk of dementia in the Cooper Center Longitudinal Study. The study found that people with a high level of fitness are 36% less likely to develop dementia.

Did you know certain types of exercise can physically alter the structure of the gray and white matter in your brain? “The gray matter of the brain contains neurons, or nerve cells, responsible for muscle control, sensory perception, memory, emotions, speech and decision making,” explains Sottovia. “The white matter is comprised of cell axons or extensions that carry signals from one area of the brain to another. Exercise can help produce new neurons, connections between neurons and blood vessels.”

Other studies have shown exercise increases a protein in the brain called brain-derived neurotrophic factor (BDNF). BDNF assists with neurogenesis, the production of nerve tissue growth. BDNF also influences the brain’s awareness of where you are in space and is responsible for verbal memory.

Specific exercises can improve brain health:
  • Aerobic activity improves gray matter, specifically in the areas of the brain such as the hippocampus where dementia and mild cognitive impairments may occur. Even just 30 minutes of aerobic exercise can improve the production of BDNF.

    Walking six to nine miles per week has been shown to increase gray matter in two of the four regions of the brain—the frontal region (responsible for retaining information) and temporal region (responsible for memory).

    Running also increases new neural connectivity in endurance runners as young as 18-25 years old. This increased connectivity takes place in the same area of the brain where major declines are seen with aging, such as memory. The earlier in life you become active, the more likely you are to enhance and protect the longevity of your brain’s health.

  • Resistance training can significantly improve the brain’s ability to form new brain nerves (neurogenesis) and new blood cells (angiogenesis) through the increase of a hormone called insulin-like growth factor-1 (IGF-1).

  • Mind-body exercise—activities that keep the brain engaged, require coordination and rhythm or accomplish a movement task—also improve cognitive function. For example, tai chi has been shown to decrease the risk of developing dementia by 60% and juggling has been shown to improve gray matter, enhancing visual and motor information. Other mind-body activities include dancing, yoga and stretching.
For a video demonstration of exercises to help enhance brain health, watch the Exercise Move.

Results speak for themselves
“After following an exercise program, I’ve had clients report feeling more alert, having a clearer memory and having more stamina enabling them to do other activities that otherwise were too challenging,” says Sottovia. “As their trainer, I see improvement in their overall ability to perform different movement patterns and coordination.”

Another way to stay active and improve brain health is by joining a group exercise program. One program offered at Cooper Fitness Center, Move.Laugh.Connect (MLC) focuses on enhancing brain health and functional years in a group setting. The program incorporates activities including joint mobility, motor control, muscular endurance, strength and brain fitness such as memory recall and reaction time. While MLC is geared toward older adults with limited mobility and stability, many fitness facilities offer group exercise classes such as dance, strength training, core and balance for all ages.

Healthy lifestyle and brain fitness
To optimize your brain’s fitness level, Sottovia also suggests participating in activities that engage and challenge your mind. Whether it’s learning a new language, joining a social group, listening to an educational podcast or participating in a book club, the options are endless!

While exercise is a key component to a healthy brain, it is important to not neglect the other aspects of an overall healthy lifestyle. Dr. Kenneth H. Cooper provides nine steps to prevent Alzheimer’s:
  • Engage your brain daily. Games, crosswords, brain teasers, puzzles, improve computer skills
  • Exercise your body. At least 30 minutes of collective or sustained physical activity most days of the week
  • Eat healthy foods most of the time. Include 5-10 servings of fruits and vegetables daily, incorporate the Mediterranean or DASH diet into your eating plan
  • Control coronary risk factors. Blood pressure < 140/90; total cholesterol <200
  • Get adequate sleep. At least seven hours per night
  • Delay retirement.
  • Socialize. Join a club, church, synagogue, group or volunteer with an organization
  • Take your vitamins. Talk with your physician to see which vitamins are right for you
  • Use alcohol in moderation, if at all. No more than one drink per day
  • Refrain from using tobacco of any type.
At the end of the day, aging does not equate to imminent cognitive decline. In general, signs of dementia could start as early as your 50s but it is all heavily dependent on the type of lifestyle you choose to live. Your health is your responsibility and there is no drug or cure that can replicate the benefits of a healthy lifestyle, especially when it comes to brain health. The more you move, the sharper you’ll be!

For more information about Cooper Fitness Center, visit cooperfitnesscenter.com or call 972.233.4832.

Past or recent injuries can be one of the main reasons why a person would avoid getting back into a fitness routine. With the fear of re-injuring themselves, many avoid the gym all together, but Jonathan Borth, MS, Professional Fitness Trainer at Cooper Fitness Center, says non-weight bearing cardio can change that mindset.

With non-weight bearing cardio, you don’t have to worry about re-injuring, feeling discomfort or having pain when working by putting little to no pressure on your body, you are able to put in the same effort in a workout you were able to do before an injury.

Borth explains that non-weight bearing cardio can be categorized into two types:

  • Non-weight bearing exercises : You completely avoid putting any weight on your joints. For example:
    • Aquatics
    • Elliptical machine
    • Rowing machine
  • Non-external load exercises : You use only your own body weight during the exercises. For example:
    • Running/walking
    • Mountain Climbers
    • Squats

Watch our Exercise Moves video with Mary Edwards, MS, Fitness Director at Cooper Fitness Center, demonstrating Non-weight Bearing Cardio Exercises.

Benefits

Non-weight bearing exercises help those who are recovering from a recent injury or are trying to avoid injury due to a past injury. “You don’t want people to stay away from the gym after an injury, but they must be careful and not re-injure themselves by using too much weight or going too fast. That’s what non-weight bearing exercises are helping prevent,” says Borth. Below are ways non-weight bearing cardio exercises avoid injury.

  • Less variables: The exercises are more controlled, allowing you to go slower and at your own pace.
  • Proper form: When you perform exercises slowly, it allows you to focus on using proper form. “Doing it right means you get the most benefit,” says Borth.

Borth also says, “those with arthritis or osteoporosis have a higher chance of fractures and discomfort, so it’s recommended to have little to no weight on their joints. Non-weight bearing cardio is helpful for their bodies.”

Other benefits include:

  • Easily incorporated into someone’s skills and fitness level
  • Improves cardiovascular health
  • Decreases blood pressure
  • Provides the complete benefits a regular, weight-bearing cardio workout can provide

Inclusion to Your Fitness Plan

While non-weight bearing cardio helps those who are injured or have health conditions such as arthritis and osteoporosis, these exercises are beneficial for anyone. Those who regularly exercise and are not experiencing any pain or injury can use non-weight bearing cardio as an active recovery day. Borth says, “these exercises can be low impact and help your body rest from your regular fast and high-impact days.”

Non-weight bearing cardio exercises are also an excellent option for those who are just starting their fitness journey. They help you ease into an exercise program, improve your fitness level and help your body acclimate to physical activity versus jumping into a high-intensity workout that may not be realistic long-term or healthy for you early on. “Performing non-weight bearing cardio is especially beneficial when learning proper form and getting your body used to being active,” says Borth.

Your fitness routine can—and should—change over time, and with non-weight bearing cardio, you are able to reach your fitness goals even with certain limitations.

For more information about professional fitness training at Cooper Fitness Center or to schedule a session with a trainer, visit cooperfitnesscenter.com or call 972.233.4832.

Tennis, a lifelong, beloved racquet sport that has dominated the United States since the 1870s, has a new competitor, pickleball. Pickleball has been growing in popularity and many tennis players have begun to enjoy playing pickleball more frequently. With its growth in popularity, pickleball courts have been increasingly emerging, allowing people to experience a social community while staying active.

Differences and Similarities
Similarly, tennis and pickleball are net-based racquet sports, but there are key components that make them different. Corey Noel , Tennis Pro at Cooper Fitness Center , shares some of the main differences of playing tennis versus pickleball:

  • A tennis court can measure up to 75 feet long while a pickleball court is significantly smaller at about 44 feet long.
  • Tennis uses a longer racquet than a pickleball paddle and it’s made from different materials.
  • A tennis ball is designed to reach higher distances while the pickleball is like a wiffle ball and is meant to be hit with more control.
  • For a tennis game, the server is allowed two serves per point while pickleball only permits one. In pickleball, only the serving team can win points.
  • The length of a match can vary but most of the time tennis is 90-180 minutes on average. A pickleball match typically lasts about 30-45 minutes, half the time of a tennis match.
  • A pickleball net is lower in height and width.

Those who have played tennis typically have an easier understanding of how to play pickleball due to the similarities between the two sports. A few similarities are below.

  • Both can be played as singles or doubles
  • Both have tournaments for all experience levels.
  • Both require eye-hand coordination

Learn more about pickleball rules by visiting our Pickleball web page .

What’s best for you?
Both tennis and pickleball are recommended for anyone wanting to learn a new sport. Experience is not needed to play. Even if it’s your first time playing, Noel says, “If you have no experience at all, the only way to get experience is by trying. So, get out there and play a bit to see if you enjoy it.”

Pickleball can be seen as an easier game to play since it does not require you to move around a big court. For those who are looking to push themselves a bit more, tennis might be the best choice.

Starting a new sport can be enjoyable and exciting, but it’s important to remember that safety should always be a priority, especially when it comes to warm-ups. Warming up can look different for everyone, but it is an essential part of playing, says Jonny Wright , Professional Fitness Trainer at Cooper Fitness Center. “It’s never a good idea to start any physical activity—and especially not a match—without any warm-ups. You can come across a movement that you’re not used to which can cause you to injure yourself.” Not only will warming up help with preventing injury, but it can also help you improve your game. Watch our latest Exercise Move video on Pickleball and Tennis Warm-Ups .

Cooper Fitness Center offers tennis and pickleball programs for adults and children. To learn more, call 972.233.4832 or visit our website: Tennis Web Page | Pickleball Web Page .

There is no simple answer to weight loss and each individual’s experience with it is unique. Shawn Smith , Professional Fitness Trainer at Cooper Fitness Center , shares “starting something new is hard for many, so it’s important to have a fitness plan you enjoy.” Smith also says the lack of motivation is a reason why people don’t start losing weight, so discovering their motivation is the first step.

Each individual’s experience with weight loss is different; many who have lost weight still struggle staying consistent with their fitness. An analysis of 29 long-term weight loss studies “more than half of the lost weight was regained within two years, and by five years more than 80% of lost weight was regained.” For many, reaching their weight goal means they can stop exercising and eating healthily. But if someone doesn’t change their unhealthy habits, they will likely regain weight and eventually reach their starting weight.

Creating a Plan

Understanding how to include exercise and nutrition into your life is the first step in creating realistic goals. Losing weight is affected by multiple factors in your life including:

  • Lifestyle
  • Work environment
  • Accessibility to healthy foods

In creating your plan, Smith says “you should set short- and long-term goals, even breaking them down further into phases based on an upcoming event or a big vacation.” Creating goals will help you track your weight loss but also motivate your desire to reach a special trip or event you’ve been anticipating. For creating weekly goals, Smith recommends losing an average of 0.5 to 1% of your total bodyweight. For example, a person weighing 200 pounds should aim to lose 1-2 pounds per week.

Another aspect to remember when creating a weight loss plan is finding the best way to measure and track your progress. Apps are great when tracking calories, workouts and measurements including your body weight. Tracking your weight with a scale is a popular way of measuring your progress, but it’s not for everyone. Some can find obsessing over the number on the scale as something that is not good for their mental health. “Another form of tracking weight that is popular in the fitness industry is using progress photos,” Smith says. You start by taking pictures before you begin your exercise program and during your journey to visualize your progress.

Consistent Exercise

While creating your weight loss plan, you need to plan the types of exercises best for you and your lifestyle. Smith says one of the main workouts he recommends is resistance training. “When you’re looking at weight loss, most people really want fat loss. But when you lose weight, you’ll lose both muscle and fat—that’s why resistance training is so important.”

Staying consistent with your exercise routine is essential in losing weight. Here are four exercises recommended for those starting their weight loss journey:

  • Push-ups
  • Dumbbell rows
  • Reverse lunges
  • Squats

Smith recommends executing these exercises in 6-20 sets per body part every week. “Six sets for your legs can include three sets of squats and three sets of lunges,” says Smith. Paul Mossa , Professional Fitness Trainer at Cooper Fitness Center, highlights these exercises in our Weight Loss With Resistance Training exercise video.

Identifying Unhealthy Habits

People struggling to lose weight may have unhealthy eating habits. Smith lists three of the most common unhealthy eating habits harming your weight loss progress:

  • Drinking your calories. Yes, calories are included in the beverages we drink, including juice, coffee, tea, soda and energy drinks.
  • Mindlessly snacking. Snacking when you’re not hungry can be triggered by countless aspects in someone’s life such as boredom, stress or comfort.
  • Lack of nutritional knowledge. Underestimating calories in meals is as simple as not including add-ons such as cheese, creamer or dressing to your meal. This underestimation can cause you to exceed your calorie goal and hinder you from reaching your weight loss goal.

Weight loss is not one size fits all and requires key components such as planning, motivation, exercise and knowledge of healthy foods. If you have questions about weight loss, nutrition or Cooper Weight Loss program, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Call 972.560.2655 or visit cooperclinicnutrition.com .

For more information about professional fitness training at Cooper Fitness Center or to schedule a session with a trainer, visit cooperfitnesscenter.com or call 972.233.4832 .

On-the-road fitness is a helpful routine to adopt when going on vacation but is also for those who travel for work. It’s important to make sure your body is always moving and avoid sitting in a sedentary position for extended periods of time.

What does on-the-road fitness consist of?

On-the-road fitness shouldn’t look any different than it does when you exercise at home. The only thing that may change is the location and equipment you use. Feldman share’s locations that can help you maintain consistent workouts:

  • Hotel gyms
  • Gyms that offer day passes
  • Playgrounds

If you come across a time when you don’t have these types of places at your disposal, simply change your workout to include exercises and movements that don’t require any equipment. Feldman explains “you should be moving every day in some way, shape or form. It doesn’t have to be a grueling exercise routine when you travel, but you should incorporate movement and activity of some sort.” One of the easiest ways to stay active with no equipment is cardio exercise, as featured in the past Fitness Files article, “All You Need is You! Cardio Exercise without Equipment.” Learn more about cardio and other exercises you can adopt in our Fitness Files article archive .

Below are a few more exercises to help you stay active when you travel:

  • Band squats
  • Tube curls
  • Push-ups

Joshua Cuellas , Professional Fitness Trainer at Cooper Fitness Center, highlights these exercises and tips in our on-the-road fitness exercise video . To browse more exercise videos, visit our Exercise Moves video library .

Equipment

While you don’t need equipment to exercise on-the-road, it can be simple to prepare for your trip with light equipment that can be an immense help. Feldman shares a few pieces of exercise equipment that are easy to pack and a terrific way to bring the gym with you everywhere you travel:

  • Jump ropes
  • TRX straps
  • Resistance bands

Going on long road trips can be tiring and cause aches and pains in your joints. To avoid discomfort, Feldman recommends taking a break from driving every one or two hours. During these breaks, you can take the opportunity to get up, walk around a little bit. The goal is to get some blood flowing throughout the body and mitigate the effects of sitting for long periods of time.

Resting and Recovery

Staying on track with your fitness goals is important, but vacations are opportunities to take a break. Try new activities and foods and enjoy the relaxation but remember to do everything in moderation and be ready to come back to your daily life feeling refreshed.

While it’s important to stay moving and maintain your exercise routine when you travel, getting enough rest is just as important to allow your body to recover. “Most people don’t get enough sleep. So, ensuring you’re getting an adequate amount of sleep every day is important,” says Feldman. He goes on to tell us that consistency is the key. Be aware that when traveling, drastic changes with your sleep and activity patterns can occur. Plan ahead upon returning to your exercise routine at home because depending on the extent of those changes, your first workouts back may just be damage control.

For more information about professional fitness training at Cooper Fitness Center or to schedule a session with a trainer, visit cooperfitnesscenter.com or call 972.233.4832 .