Are you over forty years old and starting a new fitness routine? Or, are you already active, but wondering if you need to change your routine as you age? The answer to this question is yes and no.

How Should I Exercise As I Age?

Exercise is important no matter what your age is. If you are over 40, or 50 or 60 years of age, it is still important to be physically active. Exercise can not only help control weight, it can also increase energy and reduce aches and pains. It can help keep your heart healthy and reduce injury.

With that said, as you age, your body behaves differently, and this may cause you to modify your routine. Avoiding injury should always be a top priority, no matter what your age. But, as you get older, your body gets a bit less resilient, making recovery a slower process. Make sure you use good form when exercising after a solid warm up.

You may need to push yourself harder when you hit a plateau. Don't be afraid to work hard. It can be tougher to build that fat-burning muscle, but you can do it.

If you’re just starting out, you may notice a few things. You may have less energy and stamina. You may feel off-balance. You also may notice that even with diet and exercise, the weight doesn't come off as easily as it did when you were younger, and building muscle has become more difficult.

What Happens To My Body As I Age?

A lot of things, of course. When it comes to fitness though, there are some specific changes that will affect your workout. As you age, your muscle mass is reduced and it becomes a little more difficult to build it. Your metabolism slows. You may have less energy, you may notice more fat, and that the fat is harder to get rid of.

Those factors, coupled with lower energy can make getting fit seem impossible.

How Can I Stay Fit As I Age?

Be sure to exercise daily. Walking, bodyweight exercises such as pushups and squats are good. Try taking a group class or work with a personal trainer.

Get enough protein and healthy fat in your diet. Getting a good amount of quality protein will assist your body in creating new muscle.

Join a local gym for expert training advice, the latest exercise equipment and a variety of classes. A gym can help you stay motivated and be social. You may find an accountability partner or enlist the help of a personal trainer.

The Downtown Athletic Club in Amarillo is a facility that can give you all of this, with a friendly staff ready to answer your fitness questions.

With the start of the new year, weight loss is on the minds of people everywhere. You know the health benefits of losing weight, but there are various other benefits that might surprise you. Losing just five to ten percent of your body weight will leave you seeing a combination – if not all – of these benefits.

Increased Energy

Taking off some extra pounds significantly increases your energy level. This is the result of improved oxygen efficiency, as well as the simple fact that the more weight you lose, the less your body has to support.

Improved Memory Capacity

According to a study done by Swedish researchers in 2013, participants performed better on memory tests after taking part in a weight-loss regimen for six months. More brain activity during the encoding process was shown through scans, suggesting more efficient recall ability. Additionally, previous research has linked poor memory to obesity.

Lower Risk Of Cancer

Being overweight causes inflammation, which in turn can result in changes in cells and lead to cancer. While this is one of the lesser-known risks of gaining weight, it’s also one of the most dangerous.

Improved Sleep Habits

Because carrying around too much weight often leads to soft tissue blocking your airways, and otherwise restricts breathing, losing weight allows you to get more sleep. As an added benefit, good quality sleep helps you burn fat, meaning you’ll keep off that extra weight.

Better Chance Of Conceiving

If you’ve been trying to get pregnant with no luck, those extra pounds could be to blame. A Fertility and Sterility study done in 2009 found a connection between obesity in women and infertility. Along with boosting your chances of conceiving, losing weight will also help ensure a healthy pregnancy and baby.

Enhanced Eye Health

Surprisingly, being overweight can negatively affect the health of your eyes. According to a University of Georgia study done in 2013, higher body fat percentages are linked to lower levels of important antioxidants found in the retina. Additionally, shedding extra weight prevents conditions like type 2 diabetes, which potentially cause eye problems.

Less Money Spent On Healthcare

Because being overweight often leads to conditions like diabetes and heart disease, maintaining a healthy weight saves you money on healthcare expenses by preventing those conditions.

Whatever your reason for losing weight this year, the professionals at Downtown Athletic Club are ready to come to your aid. With top-notch equipment, fun classes, and awesome personal trainers, we’ll help you meet all your fitness goals. Contact us today for more information.

If your goals for the upcoming year include getting into the best shape of your life, then it's time to evaluate your workout routine to maximize your results. Too often, women shortchange their workouts and don't see the results, leading them to abandon their routines altogether. Here are some mistakes to avoid:

1. Too Much Boring Cardio

Logging in hours on the treadmill or other cardio machine may not give you the results you want. It is common to hit a plateau and get frustrated. The moderate running you are doing may help you maintain your current level of fitness, but it won't increase it. You need to challenge yourself by upping the intensity level with high intensity bursts and then short rest periods.

2. Not Lifting Enough (Or At All)

If you’re avoiding lifting weight or lifting more because you areafraid of getting bulky, stop worrying. Increasing your weight will help you build more lean muscle, which will help burn more calories even when you’re not working out.

3. You Aren't Hydrating Or Eating

If you’re working out on an empty stomach or if you aren't getting enough water, you are likely sabotaging your workout. Stay hydrated and get a healthy snack before working out.

4. Bad Form

It is important to make sure you have proper form when working out. Aside from the risk of injury, bad form will limit your results.

5. Not Stretching

Stretching your muscles before exercise helps prevent injuries that can take you out of the game – and also warms up your body, making exercise more efficient.

6. Getting Impatient

It would be great if you could reach your fitness goals overnight, but that's not going to happen. Oftentimes, women get discouraged after a few weeks when they don't see results, giving up right before making that breakthrough. Getting in good shape takes time, so hang in there.

7. Too Many Crunches

Women often think that doing a ton of crunches will give them that flat tummy they want, but it isn't true. Crunches miss the deep abdominal and side muscles. Add the plank to your ab routine and you will see results. The standard plank works those deep ab muscles to help flatten the tummy. They also work the side abs to help trim your waist.

Avoiding these mistakes can take your workout and your results to the next level. At the Downtown Athletic Club in Amarillo, you can get the support you need through a personal trainer, and the best equipment and classes to help you stay motivated. Contact us if you're looking for a gym to call home or think you need some asistance getting to a certain fitness level.

By now, you’re probably aware protein is an essential part of your diet, especially if you want to lose fat and build muscle. Protein is also important for brain and other organ functions. But how much protein is enough? And can you consume too much protein?

How Much Protein Do I Need?

Everyone is different, so there is no hard and fast rule when it comes to protein intake. Aside from obvious factors, such as weight and body type, you also have to look at what your fitness goals are, how active you are and what your current level of weight and fitness are.

Some reports state that the average, sedentary male should consume about 56 grams per day of protein; females should consume 46 grams. While this level of protein consumption could keep you from being deficient, it is far from adequate.

Even if you are at a low activity level, you should be consuming more protein. In fact, some of the reason that you may be less active is because you are not getting enough protein to function properly, leading to a lowered energy level.

Rather than looking at protein intake in grams, it is helpful to look at it in percentages of total calorie intake. Increasing your protein intake can make a huge difference in your health, energy, weight and metabolism.

Will More Protein Help Me Lose Weight?

There are several reasons why increasing your protein intake can help you lose weight. First of all, high protein foods tend to be more filling, which can reduce hunger and cravings, causing you to eat less. Also, protein boosts the metabolism, which helps you burn more calories. If you are working out, protein helps you build more muscle faster. Muscle burns calories, so the more lean muscle you have, the more fat you are going to burn.

If you are trying to lose weight, increasing your protein intake to about 30% of your daily caloric intake can help to jumpstart your metabolism and burn more fat.

Should I Increase My Protein If I Am Working Out?

If you are trying to build muscle, it is imperative that you consume a good amount of protein. Not getting enough protein will inhibit your ability to form muscle mass, making your workout far less effective. Consult a personal trainer to find out what your optimum protein intake should be.

At the Downtown Athletic Club in Amarillo, you can find experienced trainers and state of the art equipment that can help you reach your fitness and weight loss goals. Set up an appointment today.

The health and fitness world is full of myths that people often accept as fact. Some of them have been around so long that no one bothers to question them at all. The problem is that these pervasive myths can dramatically hinder your performance and your results. 

Fitness Myth #1: Crunches Will Give You A Flat Stomach

This is a myth that people stubbornly hold on to. The truth is that crunches are not all that effective, no matter how many you do. They don't work the deep abdominal muscles that help tone your tummy. Not only that, but abdominal exercises alone will not flatten your tummy. If you want to get that washboard or at least flatter stomach, you have to lose fat.

Fitness Myth #2: If You Build Muscle, You Will Bulk Up Like A Man

This is a myth that needs to go out the window. It is unfortunate that so many women shy away from weights because they are afraid of being too muscular. There are so many benefits to weight-bearing exercise, including greater calorie and fat burning, bone strengthening and a more toned, healthy looking body.

Unless you are seriously trying to bulk up and be muscular, it's just not going to happen. The women that you see who are professional bodybuilders work very hard, supplement and sometimes resort to drugs to get as big as they are. Lifting weights will not make you bulky or "unfeminine."

Fitness Myth #3: If I Don't Have A Lot Of Time For Working Out, There's No Point

There seems to be a widespread belief that in order to get in shape, you need to be at the gym for hours every day. This is not true. If you don't have much time to devote to fitness, don't think you’re out of the game. The truth is that many people you see at the gym put in hours but don't actually get anywhere because they have hit a plateau and are no longer challenging themselves. You can work out for 30 minutes a day and see results, lose weight, challenge yourself and get in terrific shape.

Should I Join A Gym?

You can get fit and healthy whether or not you join a gym. However, at a gym, you benefit from state of the art equipment, group classes and instructors who can help you separate fact from myth when it comes to getting the best workout. At the Downtown Athletic Club in Amarillo, you will get all of this and more.

Many people start their new year by proclaiming that this is the year they are going to get in shape, lose weight and get healthy. But what does that mean?

What Is Your Ideal Outcome?

When you are beginning a workout or diet program, the best thing you can do is determine what your goals are, what type of outcome you want to achieve and then take specific steps to reach that goal.

For a lot of people, their goal is a certain "look." Woman often want to lose body fat and build muscle for a toned, athletic look. Or, maybe you want to sculpt your body for maximum curves.

Men sometimes want to bulk up and build muscle mass, or maybe you want to lose body fat and develop lean muscle without the bulk.

It is important to tailor your workout to give you the results you’re looking for. Obviously, you are going to want to set realistic goals, but you should always keep your end result in mind so you don't waste time on exercises that aren't going to help you get where you want to be.

How Do I Reach My Fitness Goals?

Once you’ve determined what your ideal outcome is, it's time to do your homework and research the best ways to achieve it. One of the best ways to do this is to talk to and learn from others who are where you want to be.

For example, if building lean, strong muscle is your goal, you probably don't want to talk to a hardcore bodybuilder who spends their time getting as huge as possible. Talk to someone who has the body you want. What do they do? What do they eat?

The worst thing you can do is just jump into diet and exercise without a plan.

How Can I Get Help Meeting My Fitness Goals?

Talking to experts and other people who are dedicated to a fit and healthy lifestyle is one way to start. At the Downtown Athletic Club in Amarillo, you will find helpful, knowledgeable staff and personal trainers who can help you get where you want to be. The equipment, classes and programs are designed to help each individual reach their goals, with lots of support available.

If you suffer from neck pain, you’re not alone. Most people will experience neck pain, ranging from mild to severe, at some point in their life.

Neck pain can result from injury, poor posture, stress and working environment. When left untreated, it can go away on its own, or it can worsen, making daily activities difficult and unpleasant.

Fortunately, there are solutions for this problem. Improved posture, medical treatment and massage are some of the solutions, as well as exercises and stretches that can relieve symptoms.

What Stretches Relieve Neck Pain?

There are a number of stretching exercises that can alleviate neck pain. Here are three of them:

1. Corner Stretch

This stretch is performed in the corner of the room. Stand about two feet away from the corner with your feet together. Place your forearms on each wall, with elbows a little below shoulder height. Lean in as far as possible without discomfort. Hold the position for about 30 seconds. Repeat three to five times a day.

2. Levator Scapula Stretch

The levator scapula can become tight and cause pain. This stretch can help. Raising the elbow above the shoulder on the side lengthens the muscle. Rest your elbow in this position against a door jam. Turn your head in the opposite direction that you are stretching and bring your chin down. Next, bring your opposite arm up, placing your hand on your head, then use your hand to pull your head down further to deepen the stretch.

3. Chin Tuck

To both stretch and strengthen your neck muscles, the chin tuck is an ideal exercise. Stand with your back to a wall. Tuck your chin down and press your spine and shoulders against the wall. This will stretch your scalene muscles. You can do this exercise several times throughout the day.

What Else Can I Do For Neck Pain?

In addition to being mindful of posture, making your workspace more ergonomic and doing neck stretching exercises, massage is a great way to get relief from pain.

Massage helps ease pain, but also can prevent it. It improves circulation, flexibility and reduces tension. If you experience neck pain as a result of stress, massage is the ideal solution. There are several different types of massage, each with their own unique benefits. Swedish massage and Thai massage are two common types.

If you are looking for a massage therapist in the Amarillo area, contact the Downtown Athletic Club. In addition to being a state of the art gym, you can find a staff of certified massage therapists on hand to pamper you and help ease stress and pain.

Choosing healthy foods is part of a good fitness program. Exercise is great, but without nutritious food to fuel you, you aren't going to see the results you want.

Finding healthy foods at the grocery store can seem like an overwhelming task. There are a ton of prepackaged foods that claim to be healthy, but the reality is that many of them aren't. Here is a list of so-called healthy foods that really aren't:

1. Protein Bars

While they may indeed have an extra kick of protein, most are nothing more than candy bars. They are packed with sugar, artificial colors, preservatives and trans-fats.

2. Most Yogurt

Yogurt may seem like a healthy food, but a majority of them are loaded with sugar and other filler ingredients.

3. Margarine And Other Synthetic OilsMany people have the mistaken belief that margarine and other vegetable oils are healthy alternatives to butter, but this isn't the case. Most margarine contains partially hydrogenated oil, which is another name for trans fat. Stick with real food.

4. Whole Grain Bread

This is often deceptive labeling. There are no real regulations on the claim that something is "whole grain." All it means is that the product contains some whole grains. The reality is that the product may very well contain mostly refined flour.

A good test is to see how much the bread weighs. Whole grains are denser, so they tend to be heavy.

6. Skim And Low-Fat Milk

Skim milk has less vitamins and often has powdered milk added to it to make it more presentable. Whole milk is higher in nutrients.

7. Foods Marked "Low Fat"

Fat has gotten a bad rap. Not only that, but many low-fat foods are high in sugar and other unhealthy ingredients. Fat is not unhealthy, in fact your body needs it to function. In moderation, fat is good for you. Taking the fat out of foods takes away much of the goodness, and often is replaced with less than wholesome ingredients.

8. Most Commercial Juices

Pretty much anything in the center aisles is not really juice, just a flavored beverage. Don't be fooled by packaging that claims "natural" or "made with real fruit." Most of these drinks are mostly sugar, water, high fructose corn syrup and artificial flavors and colors.

How Can I Stay Healthy?

In addition to diet, regular exercise is essential. The Downtown Athletic Club offers group classes, personal training and state of the art equipment to help you achieve your fitness goals.

TRX training is a relatively new workout that has garnered quite a following. TRX enthusiasts find that the workout provides strength, endurance, balance and flexibility. But some wonder if it is as good as traditional weight training.

Also known as suspension training or instability training, TRX engages the whole body, working all muscle groups. It strengthens joints and improves core strength and balance. It is truly an all-in-one workout that is also quite convenient.

There are a variety of workouts you can do with suspension training, whether you are a beginner or have been at it awhile. You can add other equipment to your instability workout, such as balance balls or kettlebells.

Should I Do TRX Or Free Weights?

You could do either, or you could do both. It is really your own preference. A recent study has shown that the TRX workout provides just as effective results as weight training, so it comes down to what you prefer to do.

Not only that, but TRX training does not require bulky equipment. You can do it anywhere – the gym, at home in your bedroom, a hotel or outdoors. This is one of the advantages that can make it a great addition or alternative to traditional weight training.

Bottom line: TRX is an effective tool for strength training and is not a passing fad or a less serious workout.

Where Can I Get Started With TRX In Amarillo?

If you are in the Amarillo area and you would like to get started with TRX training, come over to the Downtown Athletic Club and visit their TRX room. There you will find experienced trainers who can get you started. If you’ve never done one of these workouts before, it is a good idea to set up a one-on-one training session or attend one of the group fitness classes.

In addition, you will find a variety of state of the art fitness and weight training equipment, group classes, personal trainers and massage therapists. The Downtown Athletic Club has something for everyone.

If you suffer from back pain, you understand how this type of pain can hinder your movement. If you are attempting to make a lifestyle change and your back is hampering the changes, there are some exercises you can try that may help ease the back pain. Many exercises can help ease the pain while strengthening the muscles of and around the back.

5 Exercises To Relieve Back Pain

Partial Crunches - while a full crunch may trigger back pain, a partial crunch can help strengthen the muscles of the back and stomach. Lay down on the floor and get into a sit up position. Place your hands behind your neck. Raise your shoulders off the floor while you tighten your stomach muscles. Keep your tailbone, lower back, and feet, all touching the floor.

Wall Sits - Wall sits can help strengthen your legs and core while allowing you to support your back. To do a wall sit, find a wall and stand 10 to 12 inches away from the wall. Place your back flat against the wall, then slide down the wall slowly. Continue sliding until your knees are bent slightly. Hold this for 10 seconds, then slide back up the wall slowly.

Yoga Poses - Yoga can be a great way to help stretch out your muscles and ease tension that has built up. There are many poses that can be beneficial, including the reclining twist, downward facing dog, child's pose, and pigeon pose. You may want to attend a yoga class before attempting exercises, the correct form can make all the difference when it comes to helping, or hurting your back pain.

Pelvic Tilts - A pelvic tilt can help you stretch out the back muscles while reducing spine pain and tension. Lay on the floor with your legs bent and the soles of your feet touching the floor. Keep your stomach muscles tight and press your lower back to the floor; hold for around five seconds then relax. Repeat five to ten times.

Hip Rolls - Rolling and stretching out your hips may help to ease tension in your lower back. This simple exercise can be done anywhere. Stand with your legs around shoulder-width apart. Now pull in and tighten your abdominal muscles and rotate your hips. This is much like using a hula hoop. Move clockwise for 10 counts, then counterclockwise for 10 counts.

If you are currently experiencing back pain or have experienced pain in the past it is a good idea to consult a personal trainer. A personal trainer can help you put a plan into place that will help you move while protecting your back. Contact Downtown Athletic Club today and find out how our personal trainers can help get you moving.

The DAC also offers massage therapy for those who'd like to relieve pain in this way. You don’t have to be a member to book a massage. Now through end of business on Dec. 24 get 10% off massage gift certificates. Plus, any massage purchased in December and January is qualified for a free aromatherapy upgrade.