Posts tagged RVA

RUN SMART. RUN BETTER.

Running is one of the most popular exercises for people looking to stay healthy. For some, it’s just another way to burn the three slices of pizza they ate last night, but for many, running can become a passion. Whether you’re training for your first race or simply running to stay in shape, here are 4 tips that will help you become a more efficient runner.

Let the Shoes Pick YOU!

Not all running shoes are built the same. When you’re picking between running shoes, focus less on how popular the brand is and more on how they feel on your feet. Having the right pair of running shoes will prevent injuries and help you have longer runs.

Set a Goal from the Start

Know what you’re running for. If it’s to lose weight, if it’s to compete in a 5k in 4 weeks, if it’s to complete a marathon in the next year. Knowing what you’re running for will help you build up to your goals.

Interval Train

Once you’ve found a good pace that’s comfortable for you, start bringing intervals into your runs. Speeding up for short periods of times and then going back to your standard pace will help you build endurance and help you become a faster runner.

Switch it up!

Make sure running is not the only kind of exercise that you’re doing. Cross training is crucial in preventing injuries and making sure you don’t plateau. To effectively cross train, try doing other cardiovascular activities such as biking or swimming and some kind of strength training routine at least 3 days a week.

image by Google

SOMETHING FOR EVERYONE

Group exercise classes are a great way to meet new people and stay motivated while working out. Referred to as “Aerobics” in the past, group ex. classes have evolved a great deal, and today you can find a group ex. class that fits the needs of almost every individual looking to become or stay healthy. Here is a list of some of the most popular classes that you may find at most Gyms:

Cycle/TRX

This class is a good way to mix your strength and cardiovascular workouts. With intervals of 5-6 minutes on each, the cycling portion will keep you working through different speeds and resistance, while the TRX strengthens your whole body and engages your core in each exercise.

PiYo

Mixing movements of Yoga, Pilates, and Dance, PiYo is great class for anyone that loves mind/body exercises and is looking to stay in shape and burn fat.

Boot Camp

If you can’t find the motivation to get on the treadmill anymore, give Boot Camp a try. Boot Camp is an intermediate-to-advance class that offers a combination up militaristic exercises, weight training, and sports conditioning.

Kickboxing

Let out some of that work stress with Kickboxing. This class is packed with cardiovascular moves that are inspired by combat sports. Kickboxing will help develop strength and agility through punches and kicks.

EVERY REPETITION COUNTS

Building a lean, toned body is a goal that many fitness enthusiasts have in common. Working towards a toned body will also help with weight loss, building endurance, and strength. In this week’s tip, I’ll detail a 5-step plan that will place you on track to get you the toned body that you’ve been looking for.

Step 1. Change the Way You Eat

A toned body requires the building of lean muscle mass. Foods that contain protein, such as fish, chicken, almonds, and beans will make it easier for your body to build and repair your muscles.

Step 2. Find a Good Balance

Combining resistance and cardiovascular training is the key to achieve toning. Many people tend to focus on one aspect more than they do the other. Make your work out routine so that you’re strength training at least 2-3 times a week, and doing cardiovascular work at least 4-5.

Step 3. Repetition, Repetition

Always pick a level of resistance that will challenge you. For strength training, 15-20 repetitions in a set will help develop muscle endurance. If after 2 sets you feel like you could do 2 more, the level of resistance is too light. Crank it up a notch!

Step 4. Think Full Body

Instead of isolating muscle groups by going around the strength machines, try doing exercises that require multiple muscle groups working together at the same time. Examples of great full body exercises are push ups, pull ups, squats, and planks.

Step 5. Rest and Sleep!

We like to think that body composition changes happen while we’re at the gym, but they actually occur while we’re in bed. If you’re not getting enough rest between your workouts or getting less than 7 hours of sleep at night, you may not see the results that you want.

images by Google.

BACK TO THE GRIND!

The American Council on Exercise estimates that the average adult consumed over 3,000 calories and 229 grams of fat on Thanksgiving’s Day. The week after Thanksgiving is an important one to get you back on track. Make sure you make your time at the gym count and try out the Post Turkey Workout!

TRX Jumping Squats – 15 Reps, 2 Sets

Setting the TRX to fully lengthened mode and standing up straight with feet hip-width apart, drop down your hips slowly to a squat position, and very quickly explode up while keeping your whole body straight. Brace your core throughout the exercise.

Burpees- 15 Reps, 2 Sets

Start by standing up straight and then jumping up as if trying to touch the ceiling. Once your feet have touched the ground from the jump, drop down to push up position, and then back to standing up straight, repeating the exercise.

Med Ball Slam- 15 Reps, 2 Sets

Pick up a medicine ball, adjust your stance so that your feet are shoulder width apart, and then proceed to raise the med ball above your head and slamming it on the ground. Focus on using your core to aid your arms in the slamming motion.

One Hand Kettlebell Swing- 15 Reps, 2 Sets

Holding a Kettlebell with one hand and standing feet hip-width apart, lower your hips slightly while swinging the kettle bell between your legs to face level by driving it forward with your hips. Keep the core braced at all times.

Bicycle Crunches – 15 Reps per leg, 2 Sets

While doing a crunch, alternate bringing each knee in past the hip line and back out. Try to keep your legs off the ground throughout the entire exercise.

WHAT’S REALLY IN YOUR FOOD

We consume a lot of different food in a day-to-day basis, some that’s great for us, some…not so good. Paying attention to the amount of calories a product contains is not enough to keep us healthy and in shape. Next time you’re out and about, at the supermarket, or another place, think twice before purchasing any of the following products:

Ramen Noodles

Ramen is the quintessential college meal, but this economical snack is packed with tons of sodium and trans fat. 35 cents will pay for your meal, but 35 minutes won’t be enough to burn all the calories you’ve consumed from this bad boy.

Movie Theater Pop Corn

A large tub of movie theater pop corn can contain between 400-1,200 calories and more than 30 grams of fat. This is the equivalent to eating 2 Big Macs!

Diet Soda

Just because it’s diet, doesn’t mean it’s healthy! Aspartame, the artificial sweetener that replaces sugar, has been found to have side effects that include heart palpitations, seizures, and…are you ready?… weight gain.

Starbucks Venti Mocha

That Starbucks coffee might taste delicious on your way to work in the morning, but if you’re calorie conscious, you’re going to be paying for it later. The Venti Mocha has over 450 calories per serving and 15 grams of fat. You’d have to run the equivalent of two 5ks in order to get rid of all those calories! 

GET THE MOST OUT OF YOUR CARDIO

Most cardio equipment fall under 4 categories: treadmills, bikes, step machines, and ellipticals. When it comes to doing cardiovascular work, choosing between these machines is just a matter of preference; but have you ever wondered which ones help you burn the most fat? Let’s take a look at 4 pieces of equipment that will get you the most out of your 45 minutes.

4. Upright Expresso Bike

The upright Expresso bike is the closest you can get to the real thing. The courses are set up to mimic terrains that one would encounter when biking outside. Even on the easier courses, the Expresso bike will challenge you at every mile and test the limits of your endurance.

3. Cybex Arch Trainer

The Arch Trainer is cross trainer designed to give you a longer stride that requires more body control than most of the other ellipticals, making for a more effective workout. The Arch Trainer is great for people with joint pains, as it provides a comfortable high-to-medium intensity work out.

2. StairMaster

The StairMaster is great piece of equipment for those looking to burn a greater number of calories in a short a mount of time. No matter the level of intensity that you set it to, the StairMaster is guaranteed give you a great cardiovascular exercise by depleting your glycogen storages quickly, making your body have to use fat as its primary fuel source.

1. Jacob’s Ladder

The Jacob’s Ladder has risen to fame as a key piece of equipment used in the reality weight-loss show The Biggest Loser. A hybrid of the Treadwall and the StairMaster, the Jacob’s Ladder is a self-paced piece of cardio equipment that engages your whole body to produce a very tough but efficient work out. The Jacob’s Ladder will not only burn tons of calories, but also help you build up your endurance and stamina.