Posts tagged exercise

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

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.

4 REASONS TO GET YOUR 8 HOURS

If you’re like the average American, chances are your hectic life does not allow you to get enough rest. Sleep is crucial to maintain balance in your everyday life. According to the National Sleep Foundation, the average adult needs between 7-9 hours of sleep at night. If you’re currently trading caffeine for an extra couple of hours of rest, here are a couple of reasons why you should try to hit the snooze button more often:

Sleep Affects Your Workout Results

If you’re not seeing the results that you want from your work outs but you’re working out 4-5 times a week, it may be because you’re not getting enough rest. Your body repairs itself while you’re resting, that’s when most of the physiological changes tend to happen, so if you’re not sleeping enough, you’re spoiling your gains.

Sleep Affects Your Weight Gain

Not getting enough sleep at night will cause your metabolism to slow down, making it harder for you to keep the weight off. Also, if you’re not getting your energy from resting, you’re probably getting it from coffee, soda, and energy drinks, all which are loaded with sugar and calories.

Sleep Affects Your Mental Health

Lack of sleep can increase your levels of stress, and has also been linked to depression and substance abuse. Sleep plays a key role in the way our brain perceives and reacts to information, and when we’re not getting enough of it; it can lead to various problems in our work and personal life.

Sleep Affects Your Cardiovascular Health

A study conducted by Harvard University in 2007 showed that poor sleeping patterns have been linked to high blood pressure, strokes, and heart attacks. Not getting enough sleep at night alters the body’s sympathetic nervous system, which is usually set off by stress.

DON’T BELIEVE THE HYPE

From infomercials to magazines, there will always be a brand new product or method that promises to get you the body of your dreams with little work and in a short amount of time. The following are some of the most common myths that fitness professionals hear the most:

Myth: Doing crunches gets rid of fat in the stomach area.

Verdict: False. Crunches and sit ups are exercises meant to strengthen the abdominal muscles, not get rid of fat in that area. The best way to efficiently burn fat and build a flatter stomach is to have a good mix of cardiovascular activity, nutrition, and strength training.

Myth: Women will build bulky muscles with weight training.

Verdict: False. Women are not genetically made to build muscle the way that men are. Weight training in women will result in lean muscle gain, toning, and bone strength.

Myth: Seniors should not lift weights.

Verdict: False. Resistance training is important for people of all ages. As we age, we lose 5 lbs of muscle mass every 10 years.  Staying active and adopting a resistance training program will reduce the amount of muscle lost and help prevent osteoporosis.

Myth: Don’t eat before you work out

Verdict: False. This is one of the worst things that you can do for your body. Your body needs fuel before it gets ready to begin exercising. The key is picking a snack that’s not too big and that’s high on carbs. 

image by Google