Personal Trainers vs. the Go It Alone Approach
Many new fitness aficionados do not thin they need a personal trainer, but those individuals may not understand all of the benefits a Houston personal trainer brings to the table. The do it yourself approach can be effective – but only if you are an excellent self-motivator. Before you pass on finding a Houston personal trainer to help you with your fitness goals, ask yourself these important questions

Am I willing to stick with a strict fitness regime, even with no Houston personal trainer looking over my shoulder?

When it is raining, or cold, or I simply do not want to get out of bed, will I have the proper motivation to get to the gym anyway?

Do I know the best fitness trails, gyms and other resources in the area? A Houston personal trainer will be able to find the best fitness resources in the city, while you may struggle to find the right gym and fitness equipment.

Would I benefit from the personal attention of a Houston personal trainer, and would that personal trainer be able to help me meet my goals more effectively?

Answering these questions honestly is one of the best ways to determine if a Houston personal trainer is the right choice for you. There are many reasons why hiring a personal trainer makes sense, from the ability to train on your schedule and on your terms to having a trainer who is an expert on the local area and therefore best able to help you meet your goals.

There are four main muscles in your leg which work together to get you off the ground, as well as your abdominal muscles. Thus, an athlete looking to explode off the ground and leap higher and further will have to work his or her gluts, quadriceps, hamstrings, calves, and abdominals. There are two important exercises which work all of these muscles. Before you start training, always warm up the muscles you plan to train with cardio, stretching, or light weight lifting.

The best way to work the quadriceps, gluts, hamstrings, and abdominals is with an exercise known as the ‘squat.’ Squatting is a tried and true method which has been proven to increase the strength of nearly every leg muscle as well as the abdominal region. To squat, stand up with your legs a bit more than shoulder length apart. Now, keeping your back straight at all times, slowly but steadily drop your butt as low to the ground as you can without falling over. Now push on the ground with the heels of your feet (the fat part, do not go up on your toes) and raise yourself back to the starting position.

To work your calf muscles a very important exercise is known as the ‘lunge.’ To do a lunge, stand with your feet shoulder length apart and keep your arms at your sides. Then move one of your legs backwards while simultaneously dropping your rear knee towards the ground and keeping your front leg in place. Get your rear knee as low as possible, but do not let it touch the ground. Bring your rear leg forward again and repeat with the other leg.

If you are still stumped on how to improve your jumping ability, remember that the best exercise of them all is to practice. Jump multiple times every day as high as you can and your body will naturally increase the strength of every muscle that goes into jumping. Good luck!

There are several machines available at most local gyms that will assist you in your goal to improve your jumping ability. Leg press machines provide an excellent way to firm and strengthen your quadriceps and hamstrings. The leg curl machine works the hamstrings. In addition, performing squats while using free weights or barbells is another great way to work your leg muscles. Before you begin your regimen, however, there are a few things to be aware of.

When starting a vertical increase program, you’ll need to make a plan, stick to it, and don’t rush it. Overtraining can cause injuries that will prevent you from working out at all. Start with a weight that you can handle and work your way up incrementally. Avoid training the same muscles every day; alternate on a daily basis between training the quadriceps and the hamstrings. C

Consistency is key. Safety first: if you feel pain, particularly in your knees, STOP. Use lighter weights and consult your trainer or doctor.

Warming up before exercise and stretching afterwards are paramount. If the muscles are not sufficiently warmed up by walking or running prior to weight training, they are more prone to injury. Intensive workouts cause the muscles to contract, and stretching helps to ease and lengthen your leg muscles.

A proper diet is also key to reaching your goal of making higher jumps. Simply put, carrying less weight increases your ability to leave the ground. You already know the drill: more protein and vegetables, less sugar and carbohydrates in the form of white bread, potatoes and pasta.
Lastly, practice, practice, practice.

Raise your hands above your head and jump as high as you can. Have someone measure the distance. Practice jumping repeatedly ten or twelve times in a row. Choose or build a stationary object that is slightly taller than your last jump and as you get stronger and gain more stamina, increase the height of the object and practice jumping over it until you can clear it easily. Despite claims made by shoe manufacturers, increasing your physical fitness to the best of your ability is the only tried and true method of increasing the height of your vertical jumps.

One of the easiest exercises is to simply stand underneath a basketball hoop, jump up and try to touch the rim with one hand. Stand with your arms by your side, jump up with maximum force and try to touch the rim. If there’s no basketball hoop around, you can still do this in your home. Place a mark on a wall in your house at 10 feet (the equivalent height of a basketball hoop), jump up and touch the mark.

With this next exercise, you’ll need a stool that is about 12 inches high. Bend your knees as you drop (not jump) off the stool and then just like a ball, bounce and then jump as high as you can. Make sure you aren’t jumping off the stool. Your goal is to take the energy from dropping off the stool and convert it into energy that will help you jump higher.

Another exercise you can do is jump squats. Start in a standing position with your feet shoulder width apart. Lower your body so your knees are no lower than a 90 degree angle and then explode into a vertical leap. Return to the squat position and repeat the process.

When you’re doing this exercise, as you squat, make sure your knees don’t go over your toes and that the majority of your bodyweight should be on your heels. Bring your arms in front of you if you need help maintaining your balance while in the squat position. As you jump, push up in a heel-toe movement and as you land, come down toe-heel. Be sure to use the most force possible as you jump and do it in the quickest time possible.

For each of these exercises, do about 3 sets of 10-15 reps and rest in between sets for about 15 to 30 seconds. You’ll also want to do these exercises so that the first routine is the easiest and the last one is the most intense. This will help minimize the risk of injury as you learn how to jump higher. Do these exercises every other day so your muscles have a chance to recover and you’ll be on your way to jumping higher than you ever thought possible.

For Cathy, there were differences between the classes: The styles of yoga taught were not the same, and the teachers’ demeanors were dissimilar, resulting in Cathy’s expectations being met in the second class. In the first yoga class Cathy attended, the yoga was physically demanding; she thought the teacher was almost militaristic. Especially, after the teacher told Cathy that she would have her flexible and in shape in 3 months. This was not the perception Cathy had about yoga. She thought the class would move slower and the poses would be gentle. In the second class, that is what she found. Choosing a yoga class and teacher that is a good fit makes all the difference in the experience a person comes away with and whether they stay with yoga.

With over 20 styles of yoga and with estimates of over 50,000 teachers nationwide, choosing a class that is right for you can be daunting. However, having some knowledge about what to look for will give you the confidence to seek out the yoga class that is right for you.

Safety First

The right fit with a yoga teacher begins with safety. It is one thing to come away with a little soreness from stretching tight muscles, and another thing to leave class with a dislocated knee cap because the knee was twisted while in Warrior II. Sore muscles should feel better after a few days; a kneecap out of alignment could have a long term effect on the body. Yoga like any other physical exercise program requires you to be responsible for what your body can and cannot do. However, you want to make sure that the class has a framework for you to be safe within.

In the yoga community, there are 2 schools of thought regarding regulating teachers. One side believes that given the proliferation of the yoga industry, there needs to be uniformity and standards by which teachers are certified. The other side of this discussion believes that regulating the teaching of yoga conflicts with the different traditions and nature of the discipline. They also believe that licensing or registering does not guarantee a professional is competent.

Yoga, teachers are not regulated or licensed by any state. However, there are organizations like Yoga Alliance that have set standards for teachers registered with them. Yoga Alliance and other registering organizations usually require that yoga teachers have a minimum of 200 hours of yoga instruction that not only covers postures, but also covers basic body anatomy, nutrition, philosophy, and ethical behavior. Yoga Alliance also regulates schools that teach yoga.

To be sure, there are excellent yoga teachers who are not registered. However, you do not want a teacher who has read a book, or who has taken a few classes and now thinks she can teach yoga. So, to ensure that you have a somewhat competent teacher ask them were they were trained and how much training they have had. If they were self-taught, you may want to investigate further into their knowledge of yoga.

As mentioned before, credentials do not always translate into having practical knowledge. So, take a class or two and observe the teacher. Here are some things to notice: Is she aware of proper body alignment? While demonstrating a pose or when students are practicing, does she talk about alignment; does she assist students with proper alignment? (There are some styles of yoga where the teachers do not do physical assists or walk among the students. They verbally instruct and direct students.) Does she offer suggestions for other ways to do a pose, or use props for those students who are physically challenged with a posture? Is she pushing students to go beyond what their bodies are capable of doing? This observation is most noticeable in how she treats a student who is not in full extension of a posture. Is she telling you what your body can do instead of encouraging you to listen to your own body and go at your own pace? Is the teacher compassionate? How does she frame the study of yoga?

Beware of the teacher who construes proper alignment to mean a “perfect posture.” There is no perfect posture or look in yoga. Given that each person’s body is unique, there can be no universal form to a yoga position. You want a teacher that understands this and works with you where you are.

Contrary to what is happening in a lot of yoga classes, yoga is not a competitive sport. That includes being competitive with yourself. When competition enters the yoga class, injuries are bound to happen. You want a teacher to remind you that yoga is not goal oriented and that your ego has no place on the mat.

It is very important that the teacher has control of the classroom; she needs to be able to speak-up when issues arise. For example, many yoga teachers tell students to listen to their own body while in class. This could mean resting instead of doing a posture, or adapting the posture for your own needs, or staying in the posture a shorter or longer period of time. Sometimes, however, there is a student who interprets this to mean he can do his own thing, like do a head stand while everyone else is in a supine position. This then becomes a safety issue. The students lying next to him are in a very vulnerable position both physically and emotionally. What if he loses his balance and falls on them? So, you want a teacher who can set boundaries and rules and makes certain they are followed. Your physical safety is not the only area of wellbeing where you need to have a concern; emotional safety is equally important.

Not Just Physical Safety…

The practice of yoga often leads to emotional awareness and release. Sometimes, a pose can release emotional energy; it can be laughing, crying, or something in between – a feeling that is not definable, but present all the same. For many yoga students, that is the beauty of yoga; it enables the inner self to open and expand to the authentic self. Even if you never have an emotional release in a yoga class, you want to have a yoga teacher that honors and respects the student’s process. The teacher should never berate, laugh at, judge, or criticize their students. While a teacher sometimes needs to correct a student, it is always done with respect and concern. Emotional safety also includes improper touching.

In many styles of yoga, the teacher will help the student with hands-on assists. Hands on assists done properly are yummy; they can make the posture go from feeling okay to giving the student an “aha” moment. They can help correct alignment issues, or help stretch a stubborn muscle. However, not everyone likes to be touched, and unfortunately, a few teachers have used assists to touch students improperly.

When initiating an assist, the teacher needs to ask before touching you and tell you where they are going to place their hands. If a teacher does touch you and you think it was improper, wait until the end of class and speak to them about it. Do not let it go unnoticed; give the teacher a chance to explain. It may have been accidental because a hand can brush one part of the body while adjusting another part. It could also have been a lack of communication, or a misunderstanding of cultural values between you and the teacher. It is better to clear the air, and tell them if you no longer want any hands-on assist. After speaking to the teacher, if the touching continues and seems inappropriate, stop attending that class. In addition, if the teacher puts you on the defensive or does not take you seriously, do not go back. Also, notify the studio owner and if the teacher is registered notify the organization that holds their registration. Of course, if you ever think you were sexually assaulted by a teacher, report it to the police.

The other ethical safety issue for students with regards to their teacher is the relationship you have with them outside the classroom. Here are some things to consider: Yoga teachers do not enter into romantic relationships with their students. Because a yoga class can have the potential to be a sexually charged arena, it is up to the teacher to moderate the sexual energy and not give into it inside or outside the classroom.

Given the nature of many yoga classes, healthy friendships can develop. However, there is a fine line between the teacher and student when it comes to friendships. It is up to the teacher to make sure there is a teacher/student balance. If a teacher asks you out on a date, question his integrity and ethical standards.

Since yoga is a discipline where a person can delve into emotional issues, some students transfer their feelings to their teacher, much like a patient does to a psychologist, or a parishioner does to a minister. However, it is the teacher’s responsibility to recognize this and to act accordingly. Along with your body and emotional safety, you will want to check out the safety of the classroom.

Condition of the Classroom

Take notice of the physical aspects of the building and the room where the classes are held. The room should be clean and neat. In the case of a fire, how would you get out of the building? If the teacher uses candles, is she mindful in placement of them? Does she leave the candles unattended? You want to make sure the floor is not slippery or that some sort of non-slip mat is required. Sometimes hands and feet can become sweaty while in a pose, so you want them on a surface that helps to prevent them from sliding. Sometimes no matter the surface, some hands will still sweat and slip. It will help if the teacher has towels or tissues, or bring your own. Access to a bathroom is important.

While most yoga styles use very little equipment, a few do, so you want to make sure the equipment is in good working order. Now that you are aware of safety concerns, your next step in having a satisfying yoga experience is choosing a style that is compatible with you. This can make a difference in how dedicated you become to yoga, or if you go back for a second experience.

Yoga Styles

The yoga of the ancients was not so much about the physical aspect of doing poses; it was about developing one’s inner landscape or spirituality. However, when yoga came west it took on many transformations, resulting in many styles of yoga. One aspect that some schools of yoga have changed is the guru/student paradigm; a few styles no longer accept that an individual should be devoted to one teacher. Knowing what style of yoga is being taught, the dynamics of the organization, and what that tradition involves will make a huge difference in whether it jives with your expectations. It will also help you to get the most out of your yoga class.

In the United States, the basis for most styles of yoga is hatha yoga. Hatha yoga is closely related to the raja yoga path that has 8 branches, which asanas (posture) is one of them. The asanas (postures) in hatha yoga are believed to be conduits between the body and a person’s spirituality. In the U.S. the styles of hatha yoga varies, based more or less on the level of spirituality incorporated into the practice. In addition, adherence to strict body alignment, regimented and vigorous posture flow, rooms with high temperatures and humidity, chanting, and the length that postures are held are some of the other differences in the schools of yoga. The end of this article has a list of yoga schools with a few highlights of their style and with their website addresses. Before going to a class, research the style of yoga to see if it is something that interests you. Also, when you find a class you think you may want to attend, call the teacher and ask her to describe the type of yoga she teaches and what you can expect to do in the class.

With varying degrees and approaches, most yoga styles teach that yoga incorporates the three bodies, the physical body, the mental body, and the spiritual body. Be aware that because the word yoga is used in a title of a class, does not mean that it has much connection to the traditional practice of yoga. Some practices using the word yoga are, “water yoga,” “hot nude yoga,” “dog yoga,” “sex yoga,” or “dance yoga.” This is why it is important that your expectations meet the reality of the class.

Yoga and Your Expectations

The last but not least thing to consider in choosing a yoga class is your expectations. What is it that you want right now from a yoga class? As you age or life situation changes, the style of yoga you want to practice may also change. Do not feel that you have to stick with one style or one certain teacher for your entire life. Tryout the different styles of yoga that interest you by taking a class or two in each one.

Most major types of yoga incorporate the yoga postures; you have to decide how much of it do you want. Where do you want the scale tipped? Are you looking for a spiritual awakening to your self and the universe? Or do you want the focus to be on a good physical work-out, aspiring for the flexibility of a chimp? The spiritually pointed yoga will give at least as much time to the inner life as to the physical self. In the physically pointed yoga, the yoga is physically intense with less time on the inner life.

Sometimes finding the right yoga class match is like finding the right mate – it is about trial and error. You may have to try a few styles and teachers before you find your fit. However, the one place you do not want to gloss over is safety, both physical and emotional.

Schools of Yoga and Their Web Address

Ananda – spiritual – gentle to moderate – sequenced routines – www.ananda.org

Anusara – spiritual – gentle to vigorous – “heart opening” – www.anusara.com

Ashantaga – physically demanding – www.ashtanga.com

Bikram – physically demanding – rooms heated between 90 & 105 degrees – www.bikramyoga.com

Integral – gentle to vigorous – individually paced – spiritual – www.yogaville.org

Integrative – gentle to moderate – individually paced – iytyogatherapy.org

Iyengar – precise alignment – individually paced – props used – www.bksiyengar.com

Jivamukti – physically demanding- spiritual – www.jivamuktiyoga.org

Kripalu – gentle to vigorous – individually paced – meditation in motion – www.kripalu.org

Kundalini – gentle to vigorous – spiritual – individually paced – focus on nervous system – www.3ho.org

Phoenix Rising – gentle to moderate – individually paced – healing– www.pryt.com

Purna – gentle to moderate – alignment based – props used – www.yogacenters.com

Sivananda – gentle to moderate – individually paced – focus on breath – www.sivananda.org

Svaroopa – gentle to moderate – precise alignment using props – spine opening – www.masteryoga.org

Tibetan – vigorous – 5 posture flow – breath exercises – www.tibetan.org

Vinyasa – moderate to vigorous – movement with breath – ashtanga and power yoga are vinyasa styles

Yin – gentle to vigorous – focus on connective tissue – long holds – yin/yang – www.paulgrilley.com

Seven simple things you can do to add to your daily walking are:

Instead of looking for a parking space as close to the door as possible, park at the back of the lot and walk that extra two minutes inside. Do this everywhere you go, from the grocery store, to the office, to appointments. You can easily add 15 minutes of walking to your day with this simple trick. Warning: Your passengers might wonder about your mental health when you tell them you are parking 200 yards from the door at the megastore.

Walk up the stairs instead of ramps and taking elevators. Even if you work on the 25th floor of an office tower, it is usually possible to walk up the first three or flights and take the elevator the rest of the way. The added effort of climbing burns calories at an accelerated rate over walking up a ramp suitable for a wheelchair.

Go for a walk around the neighborhood. Your neighbors should know who you are, and if not, this is a great way to get acquainted while also getting some additional exercise.

Hoof it to the grocery store, and take along a cart. Yes, in today’s suburban megasprawl, this might be a bit daunting to accomplish, since the nearest market could be 30 minutes away on foot. But if your store is only a few blocks away, the walk and the extra effort of pulling a load behind you will quickly burn up some extra calories.

Deliver some of your work email by hand instead of clicking send. We are all probably guilty of firing off more email than is really necessary, because it is so easy to do so with a few keystrokes and click on the send key. By walking a few of those memos around, or just going to talk to the person you need a response from, you can easily add 10 to 15 minutes of exercise into your work day while remaining productive.

Pace around the house or office when you are thinking. Most of us sit and muddle through mental problems. Get up and move around, instead. Who knows, maybe the added blood flow to the brain will actually help you solve the problem faster. What is certain, though, is that you can add 10 or more minutes of walking to your routine activities this way.

Stand instead of sitting. If your work can be done standing instead of constantly sitting in a chair, the 300 muscles required to maintain your balance will be constantly at work, instead of atrophying while your glutes are being flattened in a chair.

What is a stability ball exactly? It’s an inflated ball made of rubber or a similar material that should come to about knee height. Be sure that you find a ball in your size:

People under 4’6” should use a ball 30cm or 11.8”

People 4’6”—5’ should use a ball 45cm or 17.7”

People 5’1”—5’7” should use a ball 55cm or 21.6”

People 5’8”—6’1” should use a ball 65cm or 25.5”

People 6’2”—6’7” should use a ball 75cm or 29.5”

People over 6’7” should use a ball 85cm or 33.5”

Here’s an ideal routine for people at any fitness level. All you need are a stability ball and a mat. You can mix and match the sets if you don’t want to do them all at once.

Set 1: This set of exercises focuses on the whole body. It involves stretches and strength. Keep your arms and legs slightly bent at all times; don’t lock your joints.

Begin with a squat dead lift. Hold the ball in front of you at waist height and bend at your knees, being sure your knees don’t go past your toes. Keep your back flat and straight. Complete 8 to 15 repetitions.

Then swing the ball side to side. Hold the ball in front in a shallow squat. Swing the ball to the left, straightening your legs and pointing your right toe. Then come through a squat in the middle and swing to the right, pointing your left toe. Complete 8 to 15 repetitions for each side.

Continue with Around The World. Begin with the ball at waist level and come into a low squat. Swing the ball to the right as you lean to the right and straighten up. Move the ball above your head while standing straight. Bring the ball down on the left side while leaning to the left. End in the original squat. Repeat 5 times and then go around in the opposite direction for 5 times.

Finish with a back lunge ball sweep. Stand with the ball above your head. Swing the ball down to the left while stepping back with your left foot, bending slightly at the knee. Sweep the ball back up and come to stand. Repeat 5 to 10 times and then repeat 5 to 10 times on the other side.

Set 2: This set of exercises focuses on legs follow by arms. When you stoop forwards, pull your shoulder blades together so your back flattens and keep your face pointed towards the ball so that your chin doesn’t tuck down into your chest.

Begin with Side Leg Lifts. Place the ball directly in front of you on the floor. Pull your belly button in tight and hinge forward from your hips so you are bent at the waist. Place your hands on top of the ball. Shift your weight to your left leg. Lift your right leg out to the side to a comfortable height. Repeat 8 to 15 times and then repeat 8 to 15 times on the other side.

Move on to the Back Leg Lifts. Stay in the same bent position. Shift your weight to the left leg. Point the toes of your right foot towards the floor and lift your foot about an inch. This is your starting position. Lift your right leg up to the back as high as you can without arching your back. Repeat 8 to 15 times and then repeat 8 to 15 times on the other side.

Finish the set with the standing ball lift. Hold the ball waist high in front of you with arms and legs slightly bent. Lift the ball overhead, hold, and then slowly bring it back down. Don’t let the ball touch your body when it comes down. Repeat 8 to 15 times.

Set 3: Bring out your mat for these exercises.

Start with a hip rock. Lie on your back, pressing your lower back into the floor. Bring your feet up with your legs straight up. Place the ball between your feet and squeeze your inner thighs to hold it in place. Slowly bring the ball towards the floor. Don’t allow your lower back to come up off the mat—the lower you go, the more challenging it is to keep your back down. Bring the ball back up. Complete 8 to 15 repetitions.

Move on to the bridge. Place the ball on the floor. Stay on your back and place your calves on top of the ball. Relax your head, neck, and shoulders. Push into your calves as you squeeze your glutes and abs to lift your hips off the floor. Hold for 3 to 5 seconds and slowly bring your hips back down. Complete 8 to 15 repetitions.

Next is feet up push ups. Flip onto your tummy. Bend your knees and roll your feet and ankles on top of the ball. Straighten your arms. Lower yourself down slowly and then come back up. Repeat 8 to 15 times.

Lotus is next. Bring yourself on top of the ball so that your belly button is at the center. Straighten your legs behind you, touching the floor with your toes. Let your head and shoulders relax on the ball. Then tighten your belly and your glutes, bringing your arms, chest, and head up for a count of five. Relax down for five. Repeat 8 to 15 times.

Finally, come to hands up push ups. Kneel in front of the ball with your hands on top. Straighten your legs behind you and come up on your toes if you want more of a challenge. Lower your torso towards the ball, keeping your belly firm. Push away from the ball using your triceps, biceps, and upper back muscles. Repeat 8 to 15 times.

Set 4: Time to finish up with abs and stretching.

Start with a crunch on top of the ball. Sit on the ball and then slowly walk your feet forwards until your lower back is on top. Place your fingers behind your ears and angle your chin up towards the ceiling. Keep your elbows back out of eyesight. Bring your torso up a few inches and then back down, squeezing your abdomen. Complete 8 to 15 repetitions.

Finish with a camel stretch. Roll yourself on top of the ball so that your belly button is on the center. Roll back and forth, bending and straightening your legs to open up your legs, arms, abs, and back. Repeat for 15 to 30 seconds.

These movements can help with strength and flexibility. If completed rapidly, you can get in a good cardio workout. If toning is your focus, then go slowly and precisely. Add the stability ball into your fitness routine for a fun easy workout.

Squats

Squats are an integral part of any workout program. You can do these at home alone with no equipment or at the gym with a barbell and weights. If you’re using weights, it’s highly recommended that you have a spotter. To execute a squat, stand up straight, then move your body as if you’re sitting into a chair, keeping your back straight at all times. When your hips are parallel to your knees, return to a standing position. Go slowly, one second down and one second back up. Squats are one of the best ways to improve leg strength and get your vertical higher.

Calf Raises

Calf raises can be done either seated at a machine or standing on an elevated platform with dumbbells. If you’re using a seated machine, sit down and place your knees underneath the pads. There will usually be a spot to put weights at the head of the machine. Lift using only the front of your foot. If you prefer to do calf raises standing up you’ll need an elevated surface. Place the front half of your foot on the platform, allowing your heel the freedom to move up and down. Raise yourself as if you were standing on your tippy toes, then lower yourself. You should feel this in the back of your leg. For added difficulty, hold a dumbbell in each hand.

Stretch

When you’re thinking about how to improve your jumping ability stretching is one of the most overlooked training techniques. Flexibility is a key component at being successful in any sport. If strength is how much power you have, flexibility is how much of that you can actually use. If you can’t do a full extension, you can’t use all of your power. You should stretch your quads, hamstrings, calves and groin after every workout.

Vertical Increase Program

Whether you want to improve your vertical jump in order to impress coaches at the next combine or you’re doing it so that you can hang off of the basketball hoop, a vertical jump is a great indicator of overall fitness. Add squats, calf raises, and stretching to your routine and you’ll increase your vertical, one inch at a time.

Bally’s Sports Connection, located at 17401 Ventura Boulevard in Encino, features everything that a physical fitness enthusiast could want. From personal trainers to top-of-the-line equipment to the best amenities to nutritional items, Bally’s Sports Connection has it. In fact, more than 100 pieces of cardio equipment including cross trainers, elliptical climbers, and more provide excellent workouts. The resistance training equipment, manufactured by such big names as Magnum®, LifeFitness®, and Icarion®, showcase a large selection of free weights and more. To round it all off, Bally’s Sports Connection, provides a wide array of exercise classes that span a range from Yoga to Pilates.

Questions about Bally’s Sports Connection can be directed to staff members at 818-382-6060.

24 Hour Fitness, located at 15301 Ventura Boulevard, features a wide variety of amenities including sauna, steam room, whirlpool, pro shop, kid’s club, and group cycling. Plus, members can indulge in a bit of indoor tanning. From rock climbing to basketball to free weights to racquetball to invigorating exercise classes, members are never at a loss for something to do either on a group basis or an individual basis. The club offers state-of-the-art equipment with cardio machines that include treadmills, bicycles, stair climbers, cross trainers, and more. As the name states, this fitness club is open 24 hours a day, seven days a week.

Questions about 24 Hour Fitness can be directed to staff members at 818-728-6777.

Bodies in Motion, located at 17031 Ventura Boulevard in Encino, offers 20,000±SF of pure physical fitness heaven in part of the trendiest section of Encino. State-of-the-art equipment including cardio machines provides state-of-the-art workouts. An entourage of fitness studios, three in all, offers incredible spa-like atmospheres. The locker rooms are spotless. Members can bond even after their workouts by hanging around on the outside deck. Plus, a retail area offering fitness wear provides ready access to clothing needs for patrons. Bodies in Motion is open from 5 am until 11 pm on Monday through Thursday, 5 am until 9 pm on Friday, and 7 am until 7 pm on Saturday and Sunday.

Questions about can be directed to staff members at 818-995-7700.

Arena Fitness, located at 17200 Ventura Boulevard, is a training center that focuses on personal training as well as kickboxing and small group exercises. A variety of amenities is provided including free weights, circuit training equipment, cardio equipment, and more. Boxing and kickboxing training are available. Selectorized machines, treadmills, plate loaded machines, elliptical trainers, and more are easily accessible to all members Arena Fitness is open from 6 am until 8 pm on Monday through Friday, and 8 am until 2 pm on Saturday and by appointment on Sunday.

Questions about can be directed to staff members at 818-906-3030.

Exercise has been proven to provide the body with enormous benefits. It can actually help to combat the effects of ageing, by lowering cholesterol levels and blood pressure, controlling blood sugar levels, stimulating the circulation and helping to reduce the risks of certain conditions, such as, strokes and osteoporosis.

For many people, exercise is a way of life and that is the way they intend it to stay, but, for others, taking regular exercise is not something they ever think much about. You are never too old to take up a form of regular exercise and exercising for approximately thirty minutes, three times a week can be extremely beneficial – this can be in the form of swimming, a brisk walk or even some type of aerobic exercise.

When we reach a certain age in life, we are often told to sit back and relax and take life at a slower pace. This is not a good policy as our metabolisms begin to slow down with age and our bones become thinner and more porous, bringing about troublesome ailments, such as, stiff joints and weak muscles. Many of these complaints are largely down to disuse, rather than being part of the normal ageing process. As well as benefiting your heart and lungs, regular exercise will help to build up your strength and tighten up your muscles. When your muscles are in good shape, it will help to keep them more flexible and assist with balance and movement.

Exercise has also been found to have a significant effect on the way we feel on a day-to-day basis. As we exercise, endorphins are released and these can help to lift our mood, producing a more stable mind and may even help to combat depression.

Taking plenty of regular exercise also means trying to stick to a healthy diet. A good diet, along with plenty of water, will help to control the body’s metabolism, ensuring that it functions efficiently. You may also find that once your body is in peak condition that you will be able to rest easier when required and sleep better at night.

Whatever form of exercise you embark on, it is important to make sure that it is suitable for you and that it fits in with your lifestyle – if possible, try to involve friends or family and make it an ideal social gathering at the same time. If you suffer from any conditions, which may have some bearing on your exercise regime, then it is important to have a “check-up” by your doctor to ensure that you are in good health before you commence – your doctor may also be able to suggest a suitable form of exercise for you. Most of all, you should learn to make exercise “fun”, so that it becomes a regular and enjoyable pastime and not an endurance!