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Getting and staying fit is easier if you stay informed about general health consciousness and best practices. Here are responses to our most frequently asked questions about health, fitness, and the facilities and programs we offer.
| What are the hours of operation for Cliffs Wellness Centers? |
The Cliffs at Glassy
The Cliffs Valley
The Cliffs at Keowee Vineyards
The Cliffs at Walnut Cove |
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| I want to be more active. How do I get started? |
First, consult with your physician to ensure that your health permits more physical activity. Then, simply set up a consultation with one of The Cliffs’ accredited wellness staff members to discuss your specific goals, needs, and plan of action. Call the Cliffs Wellness concierge at (864) 880-1180. It’s important to note that when you’re starting a new program, you shouldn’t workout every day for seven days a week. For example, if you’re running or biking every day, or every other day, and you want to start some weight training, try incorporating it into Monday, Wednesday and Friday workouts. Take Saturday and Sunday to recover before you do another workout.
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| I don’t know how to operate the different machines at the Wellness Centers. |
Fitness Room Orientations are designed to inform the participant how to properly use the cardio and weight room equipment. The cardio portion covers how to properly set up the cardio equipment and how to activate it either manually or in a program. The weight equipment portion teaches the participant which muscle group the equipment piece works as well as the proper way to set the equipment up for the client and the proper training techniques concerning speed of movement and weight selection. If the participant is interested in an individual program being set up for them then that would be handles in a personal training session with one of the Cliffs Wellness Center Certified Personal Trainers that are available by appointment for 30-minute or one- hour sessions. We schedule two group orientations per month; one in the day and one in the early evening. The dates vary each month. The participant needs to call the wellness center to sign up for the orientation.
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| How important is hydration to my average workout? |
| Hydration is one of the keys to fitness. If you want to have good fun exercise and increased performance, stay hydrated. Water is still the best way to re-hydrate. The key to hydrating well is to drink before, and at regular intervals during, your workout. Carry a water bottle with you during your workout. Then drink between 4 and 8 ounces every 15 minutes. (Most bicycle water bottles are 12 oz.) At the end of the workout, drink another 4 to 8 ounces. |
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| How important is flexibility to overall health? |
| Very. If there is one aspect of a workout program that is most neglected, it is stretching. Many injuries can be avoided or reduced dramatically simply through practicing a stretching program. Flexibility is the range of a joint’s motion, and a stretching program can be used to expand that range. Physiologically, stretching increases core temperature, which prepares the muscles, tendons, and soft connective tissue for activity and may also prevent muscle soreness. A good stretching program can actually increase the body’s metabolism for better blood flow, and the nerves conduct impulses faster. A stretching program should be conducted each day with 2 to 3 exercises for the upper extremity and 2 to 3 for the lower. Do each exercise 2 to 3 times and hold each stretch for 15 to 20 seconds. Remember to warm-up before or during the beginning of your activity. If you only have time to incorporate one stretching session into your routine, do so after your activity or sport. |
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| What’s the best diet to lose weight? |
From Atkins to South Beach to Pritikin to the Zone, all popular diets have some merit and most will help you lose weight, if you adhere to their principles. Some diets focus on cutting carbohydrates and if you reduce carb intake, you will lose weight. Some diets encourage the reduction of fat consumption, and if you trim fat intake, you will lose weight. Some diets endorse the premise that certain foods should be consumed or restricted at certain times of day. Yet other diets embrace the philosophy of food combining for weight loss. And some recommend eating according to your blood type or personality. Well, which is right? Is there one diet program that is better than the rest?
Of all the controversy surrounding diet and nutrition, experts disagree on many different components. However, they ALL agree on ONE thing -- to lose body fat successfully and permanently, you must reduce your caloric intake and increase physical activity. And you must change your behavior and understand why you overeat in the first place.
To better answer this question, let us look at a comprehensive study done by the National Weight Control Registry. According to The National Weight Control Registry, there are 7 common denominators of people who have been overweight and lost at least 30 lbs and kept it off for at least one year. Here is what they have in common:
1. Expect failure but keep trying
2. Don't deny yourself
3. Weigh often but not daily
4. Exercise one hour daily
5. Add little bits of physical activity to your daily routine like park farther away, take the stairs, house clean and gardening
6. Eat a low saturated fat, high complex carbohydrate diet (balanced diet)
7. Eat five times a day (eat small meals often)
So, if you want to successfully lose weight, then stay away from diet gimmicks and learn from people who have effectively overcome their own weight issues. In other words, the best diet for weight loss is to follow a sensible low calorie-eating plan and combine it with plenty of physical activity and practical behavior modification.
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| I am limited with my workout time? What should I do? |
Time is a precious commodity but so are your health and fitness. Evaluate your specific situation and plan a strategy. Assess areas to workout: home, office, gym or while traveling. Many people think that fitness while in the office or on the road is impossible, but there are innovative ways around that with a gym in a bag or even by using your own body weight. Keep your fitness going by taking time for yourself no matter where you are. Next, find fitness equipment that can be used at home or in the office (a type of equipment that takes up little space or one piece of your favorite equipment you know you will use). Decide the amount of time you can spend. If it is only 10 to 15 minutes to begin with, great, but hopefully over time you will move to 20, then 30 minutes until the fitness program becomes a positive habit. The Cliffs Wellness Centers offer a forum to address this issue. Call The Cliffs Wellness Concierge for more information at (864) 660-1180.
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| I like to perform a favorite activity on a regular basis but someone mentioned cross-training? What does that mean? |
| Simply stated, cross-training incorporates different activities and sports so the body is allowed to experience new sensations with "muscles in motion." A classic example of a cross-training sport is the triathlon. In a triathlon, the athlete incorporates three sports (biking, swimming and running) into a training regime alternated by rest. Our suggestion is to use a combination of your favorite activities on alternating days. For example, if you enjoy cycling, cycle three to four times per week, add one to two days of swimming and one day of stepper and treadmill combined. Again, these examples to explain cross-training. We realize everyone’s fitness levels are different but anyone can learn to cross-train. The duration and intensity will vary according to your fitness level and goal. Cross-training keeps exercising interesting and fun, helps prevent injury by eliminating repetitive motion, and allows muscles to become more functional. Give cross-training a try, you’ll love it! |
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The Cliffs Communities, INC makes available the content on this website for information purposes only and in no way assumes any liability for its use. The information provided should not be construed or interpreted as a recommendation or endorsement for any product or service. Individuals are responsible for evaluating this information and should consult market experts concerning referenced products or services prior to their use or implementation. The Cliffs Communities, INC cannot assure the accuracy of information provided to it by third parties. Liability to any person(s) for any loss or damage caused by errors, omissions, or inaccuracies on this website is hereby disclaimed.
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