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Do you have the ideal weight? You may feel that your weight is within acceptable limits according to your height and age, but this may no longer be true anymore. As per a recent discovery, it is the components of cholesterol (LDL, HDL, the size of those cholesterol particles, and triglycerides) that are determine the ideal weight and are much more predictive of heart health. It is not your total weight that matters the most; it is the characteristics of that weight that are more important. It is essential to know how much of fat you have and where all it is deposited in your body. It is no more about the right BMI (body mass index), but about the NWO (normal weight obesity) that you should be bothered for. If you have fat accumulation around your belly and around internal organs, you may be at a greater risk of heart diseases and damages to the blood vessels and tissues. 

 

 

Follow the below steps to find out if you have normal weight obesity. 

 

1. Don’t get preoccupied with pounds. Your total weight is a general assessment of your health. Many a times, it can be misleading to just go with your BMI range. So, keep in mind your cholesterol levels too.

 

2. Get your body fat measured. You can get your fat measured by a variety of non-invasive methods. A fat amount of more than 30 % in women and 20% in men is considered as NWO. You can go in for a quick estimate by wrapping a cloth measuring tape around your naked waist just above your belly button. If your waist is more than 35 inches (40+ inches for men), you may have NWO.

 

3. Get your blood tested. If you have low HDL and high triglycerides, blood sugar and blood pressure, it may be warning signs for NWO.

 

4. Target belly fat. If you have NWO, it’s time to reduce visceral fat. Indulge in exercises and consume a healthy diet.

 

5. Keep a regular track of your fat. Just like you keep tabs on your weight, it’s now time to do the same with your fat. Have it measured at regular intervals and take steps to reduce it if you are diagnosed with NWO.

 

Feeling healthy and being fat are no longer mutually exclusive. Visit Metropolis Fitness and Spa in Miami for more health and fitness benefits ” Gyms Miami

 

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Here are few skipping sets that you can practice for 2 minutes, every alternate day. Perform these in the order given and you will be on your way to losing calories faster. 

 

1. Heel kick – Place your feet wider than the hip-width. Fold rope in quarters and grip each end with one hand. Raise your arms overhead, elbows aligned with ears. Squat in such a way so that your thighs are parallel to the ground. Spring up, bring arms toward thighs. When in air, click heels together. Repeat 8 to 10 reps – 2 minutes. Jump rope for 2 minutes. Works on legs, shoulders and butt.

 

2. Power twist – Lunge with your right foot forward. Fold rope in quarters and hold one end in each hand with arms raised to chest level. Twist torso to right, hold for 1-second and twist back to center. Perform 8 to 10 twists to right and then to left. Do skipping for 2 minutes. Works on legs, abs and butt.

 

3. Leap frog – Squat with thighs parallel to ground and hold rope in front of knees. Straighten legs to spring up and curl rope toward chest. Land in squat position. Do 8 to 10 reps. Do 2 minutes skipping. Works on legs, shoulders, arms and butt.

 

4. Pick-up lunge – Fold the rope, keep it on ground, just outside of the right foot. Stand straight with feet hip-width apart. Lift your left leg behind you and balance on your right foot with knees bent and left hand on the hip. Bend the right knee and lean over. Pick up the rope with your right hand and return to the start position. Place rope on the same position and complete 8 to 10 reps. Switch sides and repeat the same procedure. Do skipping for 2 minutes. Works on legs, abs and butt. 

 

5. Double hop – Stretch rope straight on ground and stand alongside on one edge with feet together and elbows bent side-wards. Bend knees a little and hop forward and diagonally to other side of the rope. Land softly on your feet balls and jump forward to the other side. Continue this till the end of the rope. Then turn around and complete the same rep by repeating hops back to the start point. Do 8 to 10 reps. Jump rope for 2 minutes. This works on legs and butt. Miami Peoples Can visit Metropolis Fitness Gym for Jump Rope Kids Classes

 

 

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Posted by on in Fitness Updates

If you ever skipped regularly, you must have surely experienced a toned body and burning more calories than you expected. As per a research, skipping burns more than 10 calories a minute and tones up each inch of your body.

 

 

To start skipping, all you need is a jumping rope and a stop watch. Choose a rope according to your height. For those who are between 5 foot 2 inches to 5 foot 7 inches, should choose an 8-foot long rope. Less than 5 feet 2 inches should choose a 7-foot long rope. Between 5 foot 7 inches and 6 foot – a 9-foot rope and more than 6 foot, a 10-foot long rope.

 

Some do’s and don’ts of skipping

 

• Step on the center with both feet. Extend the handles up to your armpits. The rope should skim the floor while skipping. 

 

• Keep your arms bent with elbows at waist level, close to the body, at all times. Move your wrists in small circles and jump one-inch off the ground. Do not swing in wide circles.Keep your eyes focused forward; do not look down. Jump one inch high, not much – just enough to let the rope pass under your feet. Land on the balls of your feet. Keep knees soft and relaxed.

 

• To avoid ankle joints injury and unneeded impact on knee, do not hop that extra bit between jumps, which many people do. Doing this also spoils the rhythm. Instead, spin the rope faster so that you jump only once per turn (80 turns per minute ideally).

 

• Although skipping is half the impact of jogging, you must wear cross-trainers with extra ankle support and padding at the ball of the foot to avoid injury and for shock absorption. The best surfaces to jump are non-shag carpets, packed dirt, grass, thin mats or sprung floors (like basketball courts).

 

In the next article, we will bring you a skipping routine that you won’t be able to skip. Enjoy reading!

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Posted by on in Fitness Updates

 

 

So, you have just become a mother and are feeling on top of the world with a new-born baby that’s a part of you! Motherhood is indeed a blessing and a wonderful feeling to have. However, with it comes the common problem of gaining weight. For nine months you were not at all worried of how many pounds you put on… you ate as much as you could for the good health of your baby. Now that you are not into your maternity clothes any longer, how you wished that you were in your old body… the one you had pre-pregnancy… you had secretly hoped that your body fat would disappear once you delivered a baby… but to your utter dissatisfaction, like many of the mothers, you do not fit into your regular clothes!

 

You do not need to fret or set your expectations too high. You will notice that over the next few weeks, your body would lose much of its fat automatically. The excess fluids that remain from your pregnancy would also be expelled gradually. In a couple of months you would begin to look like your old self again. However, this may not be the case with all. Many, still, after months are unable to shed those pounds. 

 

Below are a few essentials that you need to be following to cut down that belly and body fat.

 

1. Avoid dieting: No matter how fat you look, as a new mother, you need proper nourishment to keep up your energy level, more so for nursing mothers to produce sufficient supply of milk.

 

2. Stay away from junk: Junk foods that are high in “empty” calories must be a strict no-no. Focus on healthy foods and a well-balanced diet that includes enough fruits and vegetables. Consume protein-rich foods like beans, chicken, fish, meat, etc. Milk and yogurt are indispensable for your calcium needs.

 

3. Exercise for your good health: Consult a fitness trainer and begin exercising within days of delivery so that your body gets back in shape faster.

 

4. Get plenty of sleep: Have a good night’s sleep to ensure regulation of hormones and metabolism.

 

5. Drink plenty of water: Water is extremely essential to boost up the metabolism and prevent overeating.

 

Be patient with yourself; eat a healthy diet, drink lots of water, get enough sleep and exercise; and soon you’ll back to your old self!

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Posted by on in Fitness Updates

 

Are you not losing enough weight despite all those exercises and diet regime that you are following regularly? Do you tend to gain back all the shed pounds each time you digress from your diet plan? If you are, you are not the only one. In fact, you are one among the 75% of those who are unable to control their insulin levels. 

 

Many Americans are eating less fat than ever; however, they are gaining weight much faster. The reason is Type 2 diabetes, which is spreading like an epidemic, being diagnosed almost every eight minutes in U.S.A. and Canada. People suffering from Type 2 diabetes gain weight because of the production of excess insulin in their bodies that prevents the mobilization of free fatty acids to be consumed for energy. Too much insulin causes frequent hunger pangs, fat accumulation in the body, sodium retention leading to hypertension, hormonal imbalances, prostrate growth, raised cholesterol and triglycerides levels and a lot of other problems.

 

The only solution to control this is to consume a carbohydrate-rich diet and to exercise. Exercising goes a long way in controlling the insulin level. A diet with 40% carbohydrates, 30% proteins and 30% fats can prove to be an ideal one for those with raised insulin levels. Choose a responsible and healthy lifestyle by incorporating the following:

 

• Include protein in all your meals

• To control blood-sugar level, eat protein and fat first

• Consume vegetables and fruits that have low Glycemic Indexes main source of carbohydrates

• Minimize the intake of fizzy drinks, pop, juice, dried fruits, bananas, root vegetables and corn

• Try to consume unprocessed foods and consume fewer grain products as your carbohydrate choices

• Synonymous with their name, essential fatty acids (EFAs) and high-quality proteins are a must-have in every meal. Both are crucial to boost up the metabolism level

• Choose food supplements like lecithin, gamma linoleic acid, etc. and good-quality multivitamins. Food supplementation is a necessity.

 

High-quality diets are lower in calories. So, go ahead and follow the above-mentioned points. Consume lots of water and you will be on your way to losing weight safely, quickly and permanently.

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