STUDIO HOURS Statutory Holidays
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| “My arm and shoulder, which I injured several months ago, has improved remarkably since I started at EFFEX 180. My overall strength has increased as well. The EFFEX 180 studio is a modern pleasant place to exercise. The coaches are friendly, helpful and very knowledgeable. It is a great a place to get fit.” Arlene T. | ||||
Strength training helps build more muscle tissue and as muscle tissue requires more calories to exist than fat this results in an increased resting metabolic rate. Muscle tissue accounts for approximately 20% of the total amount of energy (calories) required by the body on a daily basis compared to only 5% for fat tissue. Females reach peak muscle strength at age 20. Muscle tissue begins to decline steadily with increasing age. We gradually lose muscle at a rate of approximately 2.3 - 3.2 kg (5 - 7 lbs) every decade. Strength training helps to revive and retain muscle tissue and strength throughout our middle and later life. A basic strength-training program (20-30 minutes, 2-3 times per week) can increase and maintain muscle mass thus preventing age related declines in metabolic rate. This means that your body burns more calories whether you're sleeping, eating or watching TV making it easier to burn fat. Back to top
Strength training leads to stronger bones. When you contract muscles the points at which the muscles are attached to the bones are positively stressed which, along with good nutrition, keeps the bones strong and healthy. The stronger your muscles are the more they tug on the bones increasing bone stimulation which in turns encourages bone growth. Aerobic activities such as running and walking encourage bone growth to some degree, however the greater the load placed on the bones the greater the stimulation to grow. Thus strength training combined with weight bearing aerobic activity is the best way to maintain and increase bone density. Maintaining and increasing bone density protects against osteoporosis which affects many women especially post menopause. Strong muscles will reduce your risk of injury. Strength training not only leads to stronger muscles it also helps strengthen ligaments that connect bone to bone, tendons that connect muscle to bone and fasciae that connect muscle to muscle. Stronger muscles and connective tissues result in stronger joints protecting them from potential injury in daily living, sports and recreational activities. Strength training also improves your balance and coordination so if you do end up stumbling you will have a better chance of correcting yourself without falling. If you do fall you are less likely to break a bone or pull a muscle. If you suffer from back pain you are not alone, about 80% of the Canadian population at least once in their life will suffer from chronic back pain which can be very debilitating. Back pain is second only to the common cold as the most frequent medical complaint. The causes of back pain are diverse. However, the most frequent cause is attributed to doing little things wrong over a long period of time. Poor posture, weak abdominal muscles and tight hip and leg muscles can all contribute to back pain. Strength training helps strengthen the core muscles of the abdomen and spine and postural muscles and this, when combined with correct stretching, can help prevent and reduce most back pain. INCREASE STRENGTH FOR DAILY TASKS Being stronger is very practical because it's just plain useful to be strong. Having strength means you can unload groceries without tiring out or waiting for help, unscrew those tight jar lids, keep up with your children and grand children and manage all that yard work without suffering for days after. Daily tasks only become easier when you are stronger than you need to be to do them. A regular, structured strength training program is the only efficient way to create well balanced overall strength that will help make daily tasks requiring strength easier.
Physical activity is a natural way to reduce stress. When we are active our bodies release 'feel good' hormones. It is also a good form of escapism. You can temporarily forget life's pressures and focus on doing something good for your body. So don't think of exercise as just another thing you have to get done think of it as an antidote to stress that puts you back in control of the situation. Strength training has the added benefit of making you feel strong, look strong and be strong which will help you tackle life's pressures in a healthy way. Research is showing that strength training can help your heart stay strong. Strength training will elevate your heart rate during the workout giving your heart muscle a bit of a workout. However, the real heart benefit of strength training is that it helps change your body's composition. Reducing fat and increasing muscle tissue improves the muscle-to-fat ratio which makes it easier on your heart 24/7. In addition a leaner body has beneficial effects on blood pressure and cholesterol levels.
We all like to look good in the mirror and this is where strength training has the edge over other forms of exercise. It can actually shape and give tone to different parts of your body. Although you can't spot reduce in terms of fat you can spot tone. This means you can eliminate flabby arms and give better shape to your legs by developing particular muscles. You can also improve your overall shape by focusing on specific body parts. For example if you are pear-shaped you can work on your upper body muscles to give you a more balanced look. | ||||
