An interview with Gary Catania about his organization Gary’s Fitness. Watch the full video to hear great exercise tips and to learn more about Gary’s Fitness personal training.

Lauren Serven interviews Gary Catania about his organization Gary’s Fitness. Watch the full video to hear great exercise tips and to learn more about Gary’s Fitness personal training.

Many people believe that exercise is not beneficial for our elderly population.   The truth of the matter is no matter how old we are, exercise can be beneficial.    Let’s consider some confirmed facts:

1. People are living longer.
2. Modern medicine has prolonged the years that we are living, but not necessarily the quality of life.
3. 66 percent of the American population is overweight, and that is a conservative percentage.
4. As we age, without proper nutrition and consistent exercise, we will automatically gain weight and our quality of life will diminish.

DAL (daily activities of living) for the elderly such as putting grocery away, walking short distances, etc., cannot be sustained without expending energy that results in some type of exercise.   One of the biggest fears that elderly people have is that of “falling”.   Recent studies have indicated that many elderly people would not have experienced a “fall” and the subsequent problems that result from that type of injury if they had preformed some light exercise as they had aged and stabilized their core.

In summary, exercise performed as we age is extremely beneficial.   Always consult a physician before beginning any exercise program.    Working with a certified, qualified fitness trainer will help you achieve your goals and improve your ability to perform exercise in the proper manner.

Gary Catania
American College of Sports Medicine HFS

Considering that over 66 percent of the American population is overweight, many articles on weight loss have been published.  We hear about different diets and how celebrities are losing weight by the minute.    We ask ourselves how is everyone else losing weight and we are still stuck in the pattern of no weight loss or a few pounds at best?

What we must remember is that everyone’s body reacts differently to a weight loss program.   The key is to find a program that is right for you.   The program that you choose should be one that you can live with forever.   In other words, fad diets that drop pounds quickly generally result in putting the pounds back on plus more.    This becomes a viscous cycle, and as we lose weight and regain it, it becomes more difficult to drop those pounds.

Calories are key when it comes to weight loss.    We need to create a calorie deficit daily.   This can be achieved by eating less and exercising more.   Be aware of diets that claim you can lose significant weight in a short period of time.   Also be cautious of so-called diet plans that significantly restrict your calorie intake.   Diets that claim you can survive on less than 1200 calories a day certainly need to be assessed by a qualified Nutritionist.    Generally, safe and sustainable weight loss is 1 to 2 pounds per week, depending on how overweight you are.

Finally, successful weight loss can only be attained by eating from all food groups (fats, carbs, and protein).   Yes, your program does need to have some fat in it, as well as the right kind of carbs.  Consumption of simple carbohydrates may contribute to more hunger symptoms while carbs with added fiber will keep you satisfied longer.

Measure your success with not only the pounds that you lose, but how your clothes are fitting and how you feel.   You should never feel hungry if your food plan is the proper one for you.

Above all, be patient, don’t weigh yourself daily, and keep a positive attitude.    Before you know it, you will be on the road to success and will feel much better about yourself.

Gary Catania
ACSM HFS

Author:   Gary Catania, ACSM HFS/ Adjunct Professor of Personal Fitness Trainees / CPT

Exercise performed properly can help an individual achieve many goals.   Among the most common goals that individuals are hoping to achieve are:  weight loss, toning, increasing muscle mass, flexibility and much more.

Cardiovascular exercise (walking, running, swimming, etc) is great for not only losing weight, but keeping weight off, as well as strengthening your heart.  Additionally, most Physicians will agree that cardiovascular exercise is a key component in stabilizing blood pressure, as well as potentially reducing blood pressure.   Cardiovascular exercise performed daily, or at least 3 days a week (depending upon the individual’s goal) will result in success or attainment of the desired goal.   A new fact that has recently been proven is that cardiovascular exercise can be performed in segments — in other words the exercise can be done throughout the day in small increments.   For instance, instead of performing a 30-minute treadmill walk, three 10-minute treadmill walks are just as useful.

Weight lifting should be combined with the cardiovascular exercise program to achieve overall results.   Weight lifting can vary significantly depending upon what goals are to be achieved and what method of weight lifting is being utilized.   For instance, someone who is trying to lose weight might consider lifting lighter weights and adding more repetitions to the routine.  Of course routines vary among females and males, as well as adolesents.  Generally, a three-day weight lifting program (on the off days of the cardiovascular workout) should be implemented.

One final word on starting any exercise program: please consult your Physican before starting any exercise program to ensure that you are healthy enough to preform an exercise routine.   Additionally, working with a Certified Personal Trainer who has the qualifications to instruct and guide you is well worth your time, money and effort.   Always ask for the Personal Trainer’s certification number and what agency he or she is certified through.   National Certifications such as ACSM, NASM, ACE, and many more are respected within the Fitness Industry.

Gary Catania
Gary’s Fitness
www.garysfitness.com

Gary’s Fitness offers a full range of services geared toward achieving well-being of the body, mind and spirit.

Please contact us for a complimentary evaluation and customized pricing.

Personal Training

• One-on-one
• Couples
• At your home, office or our state-of-the-art studio
• Weight Loss
• Muscular Gain
• Post rehab (injury) training
• Flexibility training
• Core and Balance training
• Boot Camp Routines
• Kettle Bell training
• Body Bar Routines
• Cardiovascular Routines
• Swiss Ball Routines

Nutritional Counseling

• Effective eating for your blood type and body type
• Assess, present calorie intake versus calorie output, recommend new government standard “My Plate” calorie intake.
• Offer guidance for life style modification change, we do not believe in diets, we believe in a healthy lifestyle change.

Massage Therapy

• Use in addition to cardio and strength training to achieve maximum wellness
• Massage Therapy available
• Hot Tub relaxation therapy available