Welcome to our Foothill Ranch Club in Lake Forest, CA. At our health and fitness center, we believe in changing lives through fitness. Our state-of-the-art facility has just about every feature you could wish for in a gym membership. Our club offers a wide range of group exercise classes, personal training and a wealth of other benefits and features. Whether you plan to lose weight, tone-up, or train for a big event, our club offers a wide variety of gym memberships which you can buy online or in-club.
Join our Foothill Ranch club on-line or download your free day pass from the 'Get a Free Pass' tab. Still not sure? Stop by and visit our club or call us at 1.888.243.5002.
24 Hour Fitness Mission:
Throughout our 27 year history, we've held fast to our mission of helping people change their lives through fitness. We recognize that every person has their own set of goals and their own unique perspective of what a fitness center means to them. Some members want to shed a few extra pounds and some members simply want to get healthier. 24 Hour Fitness makes clubs affordable and accessible to people of all abilities and fitness levels because we believe there is an athlete in all of us.
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almost 3 yearsMeet Us At The Bar - BODYPUMP
In honor of St. Patrick’s Day, all of our barbell and barre inspired classes, such as BODYPUMP® and bootybarre, will be free for lucky people like you and your crew. Irish eyes will definitely be smil ing (and everyone else’s too!) Classes vary by club.
For all events, go to: https://www.24hourfitness.com/utility/classes/?clubid=00073&cm_sp=CDP_Runway-_-NonMember-_-ClassSchedule2 ... Read more
almost 3 yearsAvoid this Common Mistake and Lift like a Pro
If you haven’t caught on to the benefits of strength training you’ve clearly been living under a rock. Lifting weights is no longer just the domain of muscle heads; everyone can benefit from the impro ved muscle tone and calorie burn that comes from strength training. What’s more, it’s great for your bone health. But if your technique is compromised, the risk of injury can be very real.
If you want to get the most from your workouts and minimize the chance of injury, it’s important to focus on maintaining neutral neck alignment.
Top tips for good neck alignment when lifting:
If you’re doing a dead lift, check that your neck alignment is neutral by making sure you have a slight inward curve in your neck and your ears are directly above your shoulders. This means your vertebrae are in the best position to take load.
During your dead lift, avoid poking your head forward. Forward head posture can cause neck pain because the vertebrae aren’t in the position to take the compressive forces created by the downward pull of the weight.
To achieve the best alignment, lift your chest and slightly tuck your chin, and maintain this position throughout the dead lift.
Maintaining a pinch between the shoulder blades when deadlifting is also an effective way to alleviate pressure in your neck. This keeps tension out of the upper trapezius and means the load is supported lower down in the scapular stabilizers, not your neck.
Doing chest and triceps work on a bench can also lead to poor neck alignment. If your upper back is slightly rounded, you may need to overextend your neck to rest your head on the bench. If this is the case, place a folded towel under your head and you’ll maintain better overall neck alignment.
If you’re building core strength with crunches, make sure you don’t push your head forward and create excessive neck tension. Keep your chin tucked and your eye line between your knees at the top of the crunch.
Original article found at: http://www.24life.com/avoid-this-common-mistake-and-lift-like-a-pro/ ... Read more
almost 3 yearsTry this Simple Squat Challenge from Nikki Sharp
From modeling and living in seven different countries to becoming a certified yoga teacher, Nikki Sharp is a wellness expert with years of fitness learning to share with her Instagram followers and bl og readers.
Recently, Sharp shared her philosophy on fitness with 24Life, and a simple squat challenge that will leave your thighs burning and your booty toned.
Sharp’s squat challenge
“Fitness is not something that people need to spend two hours a day doing like a lot of celebrities talk about. It can be simple. I love doing little things like this little challenge: Every time you go to the bathroom throughout the day just do 10 squats as soon as you’re done.”
Sharp’s calculation is simple: The more water you drink, the more squats you have to do, and by the end of the day you’ve 100 squats without finding an hour to work out. Sharp says, “Just try it for a day and you’ll see—it made my booty look the best it ever has.”
Original article found at: http://www.24life.com/try-this-simple-squat-challenge-from-nikki-sharp/ ... Read more
almost 3 yearsBuild Muscle for Health and Aesthetics with this Bodyweight Routine
Building muscle and losing fat makes you look great! It’s hard to argue with that. But there are those that will decry this as vanity work, and say that it’s only about looking good. Frankly, they are wrong.
Muscles are good for you
Working out to change your body by gaining more muscle and burning fat has benefits beyond looking better.
For one thing, you will be stronger. True, you don’t necessarily need to gain much muscle weight to be stronger; there are many examples of strong people with small frames. But the simple fact is that in training to gain muscle you will become stronger than if you didn’t. And being stronger has been absolutely correlated with improved longevity and quality of living.
It’s proven that more muscle mass is associated with a multitude of health benefits:
Longevity of life;
Lower risk of cardiovascular disease;
Improved blood pressure regulation;
Having a better muscle-to-fat ratio also improves health markers such as insulin resistance (lowers diabetes risk), blood pressure regulation and overall cardiovascular health.
There are, of course, extremes, where too much bodyweight for your frame (your Body Mass Index) in general is not good for you. But this is very much an extreme case, and most of us will never get to the point where we have too much muscle.
How to get more muscles
When you think of how to build muscle, most people think about barbells and lifting heavier and heavier weights—and that’s not wrong! Resistance training with barbells, dumbbells and machines with progressively increasing weights absolutely builds muscle. It’s a proven and efficient way, and should be a part of your training regimen.
But it’s not the only way to gain muscle, as long as you follow a few fundamental concepts.
Even if a movement is very hard for you the first time you do it, you will get used to it and your body will adapt. And when this happens you need to make it more difficult if you want to get more benefit out of it. You can do this by increasing the weight on a machine or barbell movement, adding more repetitions or, as we’ll discuss further, you can change the way you perform bodyweight movements to make the leverages and forces more difficult.
Our bodies adapt well to situations and our environment. Building muscle takes a lot of our energy and bodily resources, so unless the stimulus warrants that response, our system won’t change.
This doesn’t mean you have to make things very hard at every session. That’s a recipe for burnout. But it does mean that over time you’ll need to be doing more (resistance, repetitions, etc.) than you did before to improve and gain muscle.
Time under tension
This concept refers to how long you are exerting your muscles within a particular movement. We usually count this by how many repetitions of the movement you are doing, with the hypertrophy sweet spot at eight to 12 repetitions. But you can also think of this as how much time (in seconds/minutes) your muscles are under contraction. Say a typical repetition takes you three to five seconds to do. Eight to 12 repetitions of that would be around 30 seconds to a minute.
This is helpful because some movements you hold for a period of time (wall sits, planks, gripping holds), which is necessary to build muscle.
For most people, each set of a movement (or movement combination) should be about 30 to 60 seconds to stimulate muscle growth. Less than that and it isn’t as much of a stimulus, and more than that makes it more like endurance training. Yes, there is much more detail to this and I’m sure many people will debate these details, but for practical purposes, this general guideline works for the majority of people.
The need for consistent training makes intuitive sense. You can’t expect to do one session and suddenly gain 10 pounds of muscle! This is related to the concept of progression. If your muscles aren’t experiencing a regular pattern of stress, then there is no need to build or maintain muscular growth.
Our bodies build and adapt to stimulus as needed, but this also includes reducing when there is lessened need. Just like we lose fat stores when we eat less or expend more energy than we take in, we lose muscle when the stimulus is gone. Thankfully, it takes much longer than just a few days to lose it, but it does require us to workout more than once every couple of weeks to build muscle.
Two to three times of resistance training per week is necessary to optimally build muscle, and once every week or so to maintain it.
Original article found at: http://www.24life.com/build-muscle-for-health-and-aesthetics-with-this-bodyweight-routine/ ... Read more
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