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Resistance Training… Who Needs It?
Jan 24, 2024
Resistance Training… Who Needs It?
Turns out, we all do.
Walk in to most fitness facilities and the first thing that catches your eye are the rows upon rows of cardio equipment - treadmills, stationary bikes, ellipticals, and stairclimbers as far as the eye can see. Most folks spend hours in this area running or walking the equivalent of multiple marathons and climbing to the peeks of Mount Everest day after day, week after week. Although an integral component of overall health and fitness and part of a well-balanced fitness diet, cardiovascular specific exercise is not the be-all and end-all of an exercise routine. Resistance training - using load bearing movements that target specific muscle groups - is a necessary, and often overlooked component of training that helps support weight loss, bone density, joint mobility, balance and coordination, and general health and wellness as we age.
As I continue my fitness journey, I appreciate the benefits resistance training brings to my daily life. As I stretch and strengthen my muscles, I am preparing myself to age well - I want to avoid using a walker, I want to be able to use the toilet independently, access stairs and uneven surfaces without the need for assistance; I want to be able to put on my socks and tie up my shoelaces for as long as I can!
Youth, females, and seniors tend to focus heavily on cardiovascular activities and spend too little time building their knowledge and application of resistance training. It’s important to understand the science and purpose of resistance training in order to quiet any notions that it will make folks “bulky” or negatively impact joint health. In his article, Resistance (exercise) is far from futile: The unheralded benefits of weight training, Stuart Phillips reminds folks, “It’s important to recognize that resistance training does not invariably lead to bulking up, nor does it demand lifting heavy weights. As our team’s research has shown, lifting lighter weights to the point of failure in multiple sets provides equal benefits” (January 2024, The Conversation). When done safely and with good form, resistance training can have significant long-term benefits for both the body and the brain. This is evidenced in Ostertag’s article, Functional Fitness Has Benefits for Women Over 40, PVolve Study Finds (January 2024, Athletech News), “As women enter their late 30s, they experience a decline in lean muscle mass, ranging from 3-8% per decade. There remains a strong culture around high-impact routines and cardio-based workouts, particularly for women. However, strength-focused workouts can help prevent injury risks from falling and generally improve mobility and coordination.”
So, what are you waiting for? Let’s add a little more resistance training to your fitness routine so you can continue to age well. Not sure where to start? Need support with form and technique? Intimidated by all the machines and free weights? Check out our Personal Training options to help you as you get strong!
Faith Minion, MSR, Personal Trainer
The Fitness Firm
Resistance (exercise) is far from futile: The unheralded benefits of weight training
Published: January 1, 2024 9.45am EST
Professor, Kinesiology, Tier 1 Canada Research Chair in Skeletal Muscle Health, McMaster University
Functional Fitness Has Benefits for Women Over 40, Pvolve Study Finds
Published January 17, 2024
Elizabeth Ostertag
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Dear valued members, The COVID-19 situation is continuing to develop in light of the Delta-variant. As such, the Government of Ontario has implemented COVID Vaccination Passports , which will affect the usage of facilities used for sports and fitness activities and personal training, including gyms. The Government of Ontario's website news release states that "Requiring proof of vaccination in these settings reduces risk and is an important step to encourage every last eligible Ontarian to get their shot, which is critical to protecting the province’s hospital capacity, while also supporting businesses with the tools they need to keep customers safe, stay open and minimize disruptions." We are striving to protect our members and our staff in these uncertain times, which means that starting on September 22nd, 2021, be prepared to show proof of full vaccination to be able to enter the gym. Starting at 12:01 am on the 22nd, those individuals who have not provided proof of vaccination will not be given access. Given the controversial nature of this mandate to some people, we want to remind everyone that this mandate is the same as the mask mandate - it was created by the government . Our staff, management included, can't and won't make exceptions to this policy, and we ask that members show the same patience, kindness, and respect that we have received thus far. In order to prevent a bottleneck on September 22, we will be allowing members to bring in their vaccination records during desk hours starting on Monday, September 13th. We will be requiring members to provide us with a photocopy or electronic copy of their vaccination receipts, which we will keep on file. When dropping the proof of full vaccination off at the front desk, we will also be taking your profile picture for our system. Non-Vaccinated Members If you are unable to show proof of full vaccination (2 doses + 14 days) by September 22, 2021, your fob will be rendered inactive. For those that have short-term memberships with an expiration date, your membership will expire. If required, we will give members a maximum of one-month extension on their expiration date if you need extra time to get fully vaccinated. For those that have a perpetual membership , you have the option to hold your membership at $5/month until you're able to provide full proof of vaccination. * Please email us if you require these accommodations with your request because these will not be done automatically. For members with a medical exemption to the vaccine mandate, we will require a copy of a written exemption letter from a Medical Doctor stating that you are exempt from receiving the COVID-19 Vaccine. We do not allow religious exemptions; letters from spiritual healers, chiropractors, nutritionists/dietitians; or self-claiming exemptions, etc. Reminders Let's keep the Aldershot community safe by following COVID-19 Protocols when not at home. Wear a mask when indoors in public Don't leave the house if you are experiencing COVID-19 symptoms Social distance when possible Sanitize your hands consistently, with soap and warm water Get vaccinated as soon as you can! When at The Fitness Firm... Keep your mask on at all times when on the main floor (yes, even when staff aren't here!) Maintain distance when possible Put all your equipment, weights, and plates back on the racks when you are finished with them Sanitize everything you touch after you use it Under no circumstances are you allowed to let individuals/friends into the facility who do not have a gym membership In the event of any falsified documents being discovered, the individual falsifying documents will be banned from The Fitness Firm until the COVID-19 pandemic is declared over (or longer). This is a criminal act under the Government of Canada's Criminal Code . Thank you Please note that these policies from the government are constantly evolving. This is all the information we have available currently, and these may change between now and the 22nd. Fitness is an essential component of peoples' lives, and it's moments like these where our purpose and values regarding the health of our members and staff matter a lot to our community and the individuals we serve. Thank you for your patience and respect for our decisions as we navigate this new government-required policy. Best, Fitness Firm Staff
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•
04 Aug, 2021
Updated March 22, 2022 The Fitness Firm is committed to providing a safe and healthy workplace for all employees and patrons. As we continue to remain open and avoid closure, our business must consider the levels of protection we can offer. As well as the succeeding 19 points that pertain to our business. 1) Levels of protection: a) The highest level of protection is controlling the number of people within the facility. The new regulations have placed a limit on the number of members in sport and recreational fitness facilities. We remain open at 100% of our capacity. 100% of our capacity is approximately 140 patrons. b) Physical/ social distancing – we continue to encourage physical distancing to 6 ft (2m) between people outside of your household or social circle. c) Physical means and frequent handwashing - The Fitness Firm has invested in the following areas: Plexi-glass barrier at the front desk Created taped areas and quadrants for recommended safe distancing at front desk and in group fitness studio Purchased an electrostatic disinfectant machine for cleaning all surfaces (https://www.victoryinnovations.com/product/professional-cordless-electrostatic-handheld-sprayer/) Implemented cleaning protocols for all trainers and MSR’s Investment of PPE (i.e., masks, gloves, gowns [RMT]) Soap, sanitizer, and disinfectant (SURE 5 RTU D) available throughout the club The following attachment is the official framework for opening the province. https://covid-19.ontario.ca/public-health-measures#returning-to-our-plan-to-safely-reopen-ontario 2) Mandatory Mask By-Law and Access: Update March 22, 2022: Masks are no longer required, but are recommended to be worn when you are within a 6ft distance of others. 3) Employees: All employees have been updated regularly throughout our return to work and are updated with new guidelines as need be. To the best of our knowledge, our current practices are up to date with the Ministry of Health, The City of Burlington and the Halton Region. All employees disinfect and self screen upon arrival to The Fitness Firm and records are kept in the back room (the entry point for employees). Employees that experience symptoms such as fever, cough, shortness of breath, etc. will not come into work. RMT – Our Registered Massage Therapist, in accordance with his college, has been following RMT-specific protocols for PPE. Personal Trainers – our personal trainers, in accordance with the Mask By-Law, will be in a mask at all times to prevent the transmission of COVID-19. MSR’s - All employees have been and continue to be updated via email from management regularly with regard to policies and procedures throughout this period. Management is also in daily contact with most employees employed here at The Fitness Firm. All desk staff, in accordance with the Mask By-Law, will be in a mask at all times to prevent the transmission of COVID-19. 4) PPE: Update March 22, 2022 : Masks are no longer required, but are recommended to be worn when you are within a 6ft distance of others. Employees are able to decide whether or not they would like to continue wearing a mask, based on their duties and distance to others. 5) Screening: Only RMT and RD clients will be screened prior to their treatment/appointment. Clients receive COVID Screening Emails the day before their appointment. They are asked to respond to the email the morning of their appointment to confirm that they answer NO to all screening questions prior to entering the premises. Clients will be screened upon entry as well. For members and those entering the facility, we ask that you act responsibly when attending the club. Maintain social / physical distance from other members Wash or disinfect your hands upon entry and exit to the club. DO NOT COME if you have a fever, cough, shortness of breath, sore throat, runny nose. You will be sent home. 6) Disinfectants: The Fitness Firm uses a disinfectant called Sure 5 RTU D COVID Killer which, as stated, is verified effective against COVID 19. The Fitness Firm has the following disinfecting stations available for members: 3 in main gym 1 upstairs 1 in the group fitness studio Patrons are expected to wipe down all equipment surfaces before and after use with paper towel and COVID Killer. Paper towel can be used more than once if you like. The club has 3 hand sanitizer dispensers within the club and many additional hand sanitizer bottles for use. 7) Cardio machines: We will encourage a system of using every other machine simultaneously as well as encourage a time of 30 mins for the cardio portion of your workout. Please wipe down the machine thoroughly before and after use. Please refer back to the rate of perceived exertion while doing cardio. 8) Equipment: Please wipe down your machine before and after use. The Fitness Firm only supplies soft mats for use. If you would prefer a flat mat for classes, yoga, or your workout, you are required to bring your own mat for the club. Those who come often to yoga / group classes have labeled one as their own to avoid cross contamination. Fitness classes – All hard surface equipment will remain and will be disinfected by you after classes. In addition, our MSRs will spray down all equipment and floors after each class with our disinfectant electrostatic sprayer. 9) Social Aspect: The social aspect of our facility has been one of our greatest strengths in our business. While we encourage community, it is strongly suggested that equipment no longer be shared or used simultaneously. You are encouraged to do 2-3 sets, clean your machine and move on to the next machine. Unfortunately, congregating in groups is discouraged unless the 6 ft social distance can prevail. 10) Washrooms: Toilets are open for use. Showers are open, but please avoid them if you can and bring your own towel. Towel service has been terminated for the time being. We are encouraging members to come as prepared as possible to workout upon arrival without changing. If changing is necessary, lockers are available to be used but must be wiped down before and after use. In previous times, lockers were for day use only. However, we have decided that if you are a frequent locker-user, please put a lock on a locker and let the front desk staff know what number you chose. This has been implemented to avoid cross-contamination. 11) Group Fitness: The studio now holds a maximum of 8 participants which have been set up in quadrants on the studio floor that are more than 2 metres squared. All previous group fitness participants (members) will be required to purchase a class pass equal to $4 + tax per class. For members, packages are available to purchase in groups of 1 ($4.52), 5 ($22.60), or 10 ($45.20). For non-members, the price is $139 + tax for 10 classes. These class passes will have an expiry date of 6 months from purchase. Members of the Fitness Firm have an option to add $15 to their monthly membership charge to receive unlimited group fitness classes. Patrons who pay their regular membership are welcome to join the class on zoom at no extra charge. See virtual classes below to learn more about how to do that. New participants can call the club at 905-637-9220 or email info@thefitnessfirm.ca to reserve a spot. Members who have already purchased a class pass can now sign up for classes online through Antaris, our booking system. Link can be found here https://www.thefitnessfirm.ca/group-classes 12) Personal belongings: If you carry in personal belongings such as water bottles, sweaters, shoes etc., and they are left at the club, we will hold them for one week and then they will be discarded. Please bring in with you as little as possible and take your belongings with you when you leave. 13) Smoothies/ A+ Smoodees: Our homemade smoothies are no longer available at The Fitness Firm. We offer a discount for Fitness Firm members through A+ Smoodees. More information at the front desk. 14) Drinking Fountain: Please bring your own water bottle and avoid the use of the water fountain, where possible. 15) Garbage/ recycle: All remain in the same places; only most of them will be recycling bins. We will be going through a lot of paper and it would be wasteful to see all of it go to garbage as we have done for too long already. Please notice where you are throwing your garbage and paper - recycling bins will be labelled. 15) Membership / other service dues: All membership prices will remain the same unless you decide to opt-in to unlimited group fitness classes. Personal training fees remain the same. Massage therapy fees remain the same. Nutrition Consulting fees remain the same. 16) Virtual class and PT options: All group fitness classes are available on Zoom so members can enjoy the class from the comfort of their home. You will need the Zoom app on your smartphone, laptop, macbook, or ipad. Members who wish to join a class must contact the front desk staff via phone or email to be sent the Zoom invitation. Details on how to get on zoom classes are here: https://www.youtube.com/watch?v=vFhAEoCF7jg&vl=en Personal Trainers are also available to perform online zoom personal training sessions. Email us here for more information. Fees are the same. 17) Website: We have launched a new, more user-friendly website. All information is assumed to be up to date. 19) Waiver and FOB: July 2021: We now require anyone who enters the building to fill out a COVID Screen each time they arrive. There are QR codes posted at each entrance, which can be scanned with your camera, and will take you to covidcontrol.ca to fill out the form. For those who are not technologically proficient, we have a notebook set out at the front desk and we ask that you fill out your name, time in, and YES/NO in response to “Do you have any symptoms of COVID?” Finally, thank you for your patience and compliance with these new policies, which are necessary for us to re-open and operate safely and confidently. Keep in mind that this is a working document and more may be added or changed. Kindly, please continue to be patient with us as we operate our business in an unprecedented time. If you have any questions, please email us here .
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