Most people take part in aerobic activity to improve their cardiovascular endurance and burn fat. People engage in resistance training to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right? Time constraints keep many people from stretching. Some complain they just don’t have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed. If you are at all like me, I will find anything else to do before stretching. One way I have gotten around this is to work in flexibility training into my schedule, and yoga is the best thing for that!
Actually, there are three important elements. Regrettably, flexibility training is often neglected.
Flexibility training:
•Allows greater freedom of movement and improved posture
•Increases physical and mental relaxation
•Releases muscle tension and soreness
•Reduces the risk of injury
Some people are naturally more flexible. Flexibility is primarily due to one’s genetics, gender, age, body shape and level of physical activity. As people grow older, they tend to lose flexibility, usually as a result of inactivity, but partially because of the aging process itself. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.
Stretch for Success
Before stretching, take a few minutes to warm up, as stretching cold muscles may increase your chances for injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least five to 10 minutes warming up prior to stretching. The general recommendation for people starting an exercise program is to perform static stretches after exercise.
•Take a deep breath and slowly exhale as you gently stretch the muscle to a point of tension
•Hold the stretch for 30 seconds to 1 minute, relax and then repeat the stretch 2x.
•Avoid these stretching mistakes:
•Don’t bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
•Don’t stretch a muscle that is not warmed up.
•Don’t strain or push a muscle too far. If a stretch hurts, ease up.
•Don’t hold your breath during the stretch. Continue to breathe normally.
Fitting Stretching Into a Compressed Schedule
•If you don’t have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates body and muscle temperature enough to make them more receptive to stretching.
•Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by gently pointing the toes and reaching your arms above your head. This can clear your mind and help jump-start your morning.
•Take a stretching class such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program.
Friday, February 19, 2010
Wednesday, February 17, 2010
Cross-training for Fun and Fitness
Tired of the same old workout? Looking for a level of fitness that your current exercise routine can’t offer? Are you experiencing nagging injuries that just don’t seem to heal? If you answered yes to any of these questions, you are a likely candidate for cross-training.
Cross-training is simply a way of adding variety to your exercise program. You can vary your aerobic routine and incorporate some muscular strength and flexibility training as well.
And if you think cross-training is new, think again. Athletes have been cross-training since the days of the Olympic decathlons and pentathlons of ancient Greece. The past decade has seen the popularity of the triathlon reach international proportions, introducing the concept of cross-training to even the most recreational athletes.
What’s the point?
The benefits of cross-training are numerous. It reduces the risk of injury because the same muscles, bones and joints are not continuously subjected to the stresses of the same activity.
Cross-training also adds variety to your workouts, making your routine more interesting and easier to stick with. Cross-training will also improve your overall fitness and, over an extended period of time, may ultimately lead to improved performance.
The Nuts and Bolts of Cross-training
Even if you are new to exercise, the essentials of cross-training are simple. You can choose to vary your routine from workout to workout, or simply add a new component to your existing exercise program. This is one way Whole Body Fitness is different- each time you work with a trainer you will be exposed to new, fun and different exercises-never allowing your body to adapt!
One of the easiest ways to start cross-training is to alternate between activities—walking one day and swimming or bicycling the next. Or, you can alternate these activities within a single workout, spending five minutes on a treadmill, five minutes on a stationary cycle, and so on for a total of 30 minutes. I have found this really important and had great success with it. From varying my workouts, I am stronger overall- I can hike longer, row harder, and bike for more miles by changing up my routine.
More experienced exercisers might begin an hour-long workout with a 15-minute jog to a nearby pool. After a 20-minute swim and perhaps a few minutes of calisthenics, they can finish off their workout with a 15-minute jog back home and several minutes of flexibility exercises. You can also do this inside at the gym with your cardio routine. See my previous blog, Is Cardio Best Before or After your workout?
Get Creative With Cross-training
If you’re looking to increase your endurance level, try alternating low-level aerobic activities, such as 20 minutes of stationary cycling, with 10 minutes of higher-intensity exercise, such as stair-stepping or jumping rope. Gradually increase the amount of time you spend on the more intense activity.
These formulas can be used with just about any type of activity—as long as you enjoy it. Combining a group of aerobic activities into one workout at steady or varying intensities is an excellent way to fight the boredom that comes from performing the same daily workout routine.
For more information on our various training programs, or our H.I.Tr – 6 weeks to Fitness program visit our website or call us at 503.234.7253
Yours in Health & Wellness,
Cross-training is simply a way of adding variety to your exercise program. You can vary your aerobic routine and incorporate some muscular strength and flexibility training as well.
And if you think cross-training is new, think again. Athletes have been cross-training since the days of the Olympic decathlons and pentathlons of ancient Greece. The past decade has seen the popularity of the triathlon reach international proportions, introducing the concept of cross-training to even the most recreational athletes.
What’s the point?
The benefits of cross-training are numerous. It reduces the risk of injury because the same muscles, bones and joints are not continuously subjected to the stresses of the same activity.
Cross-training also adds variety to your workouts, making your routine more interesting and easier to stick with. Cross-training will also improve your overall fitness and, over an extended period of time, may ultimately lead to improved performance.
The Nuts and Bolts of Cross-training
Even if you are new to exercise, the essentials of cross-training are simple. You can choose to vary your routine from workout to workout, or simply add a new component to your existing exercise program. This is one way Whole Body Fitness is different- each time you work with a trainer you will be exposed to new, fun and different exercises-never allowing your body to adapt!
One of the easiest ways to start cross-training is to alternate between activities—walking one day and swimming or bicycling the next. Or, you can alternate these activities within a single workout, spending five minutes on a treadmill, five minutes on a stationary cycle, and so on for a total of 30 minutes. I have found this really important and had great success with it. From varying my workouts, I am stronger overall- I can hike longer, row harder, and bike for more miles by changing up my routine.
More experienced exercisers might begin an hour-long workout with a 15-minute jog to a nearby pool. After a 20-minute swim and perhaps a few minutes of calisthenics, they can finish off their workout with a 15-minute jog back home and several minutes of flexibility exercises. You can also do this inside at the gym with your cardio routine. See my previous blog, Is Cardio Best Before or After your workout?
Get Creative With Cross-training
If you’re looking to increase your endurance level, try alternating low-level aerobic activities, such as 20 minutes of stationary cycling, with 10 minutes of higher-intensity exercise, such as stair-stepping or jumping rope. Gradually increase the amount of time you spend on the more intense activity.
These formulas can be used with just about any type of activity—as long as you enjoy it. Combining a group of aerobic activities into one workout at steady or varying intensities is an excellent way to fight the boredom that comes from performing the same daily workout routine.
For more information on our various training programs, or our H.I.Tr – 6 weeks to Fitness program visit our website or call us at 503.234.7253
Yours in Health & Wellness,
Friday, February 12, 2010
Is Cardio best before or after your workout?
I get this question asked all the time...
Is it best to do cardio before or after a weight lifting workout?
Well, I am glad you asked. First lets address why we want to do cardio. The goal of your cardio workout most likely is to accomplish one, if not both, of the following:
1. Burn Fat
2. Increase your Cardiorespiratory health/fitness
A warm up is just that- it is meant to get your blood pumping, physically warm you, and to begin joint fluid secretion, which helps prevent injuries. This is the reason one typically begins walking or light jogging before they begin to fully engage in a run.
Okay, back to cardio before or after. I will try and explain this plainly. It typically takes the average person (male or female) approximately 20 minutes before your body begins to use fat as a fuel source for energy. In the first 20 minutes your body is primarily recruiting glucose and muscle glycogen-both easier to break down. At the 20 minute mark, and not before are you shedding those fat cells.
If spending 30-45 minutes at the end of your workout just seems overwhelming and daunting. Try this, do some cardio in between each resistance exercise! One way to get in a very efficient and effective workout is our H.I.T.R program. Call now to inquire about our 30 minute workouts!
Or visit our website for a detailed description of the 30 minute program
So what do our clients do: A little cardio throughout and a bit more at the end.
Hope that gives you some direction to your workouts!
Yours in Health & Wellness,
Tammie
Is it best to do cardio before or after a weight lifting workout?
Well, I am glad you asked. First lets address why we want to do cardio. The goal of your cardio workout most likely is to accomplish one, if not both, of the following:
1. Burn Fat
2. Increase your Cardiorespiratory health/fitness
A warm up is just that- it is meant to get your blood pumping, physically warm you, and to begin joint fluid secretion, which helps prevent injuries. This is the reason one typically begins walking or light jogging before they begin to fully engage in a run.
Okay, back to cardio before or after. I will try and explain this plainly. It typically takes the average person (male or female) approximately 20 minutes before your body begins to use fat as a fuel source for energy. In the first 20 minutes your body is primarily recruiting glucose and muscle glycogen-both easier to break down. At the 20 minute mark, and not before are you shedding those fat cells.
If spending 30-45 minutes at the end of your workout just seems overwhelming and daunting. Try this, do some cardio in between each resistance exercise! One way to get in a very efficient and effective workout is our H.I.T.R program. Call now to inquire about our 30 minute workouts!
Or visit our website for a detailed description of the 30 minute program
So what do our clients do: A little cardio throughout and a bit more at the end.
Hope that gives you some direction to your workouts!
Yours in Health & Wellness,
Tammie
Wednesday, February 10, 2010
Important Tips for your Cardio Routine
Since the weather in most of the country requires many of us to be exercising indoors at this time of year, I thought I'd provide some tips on Indoor Cardio training. I hope this gives you some good ideas.
The American College of Sports Medicine recommends a frequency of 3-5 cardio workouts per week, a duration of 30-60 minutes and an intensity of 60-90% of your maximum heart rate each week to maximize cardiovascular fitness. Investing in a heart rate monitor will definitely keep you honest! James and I are strong proponents of heart rate monitors and they help give you a measurable cue on if you are meeting your cardio goals or if you need to step it up a notch. We will be more than happy to help you not only get a heart rate monitor to have as your new training tool, we will also program your target heart rates in it. This is a piece of equipment you want to invest in!
If you are using indoor cardio machines, change it up! Only staying on the same machine for only about 10-15 minutes and jumping from machine to machine. I do this quite a bit, not only does it keep me from getting bored but also helps keep me challenged and my heart rate up. Most exercisers have no difficulty going for a 2 hour bike ride outside but after 10 minutes on a stationary bike you start to go stir-crazy!
Since you have asked, I will let you in on my little secret (20 minutes on the elliptical at 70-80% my max HR-I do 2/3 intervals during the 20 min. Then I go to the spin bike for another 15-20 min at 60-70% of my max HR, and finish up with a light jog for 10 min on the treadmill, or I will incline it to 15% and walk at 4.5 mph) I hope this helps and I challenge you to challenge yourself with your next cardio workout. Remember to increase intensity gradually, slowing building up to a level that you are comfortable with but also challenged!
MY CARDIO TIPS:
Posture:
• It doesn’t matter what machine you’re on, it’s imperative that you maintain proper posture. This includes contracting your abdominals to stabilize your spine and maintaining proper alignment by lifting up and out through your chest and keeping your shoulders back.
• Most indoor machines offer a variety of program options. Try to avoid getting into the habit of always punching in the same program and the same level each time you workout on a machine. Mix it up. One workout try the steady climb program and the next time, try the intervals. Then go for the hill or the random program. Each program will challenge your body in a different way.
Treadmill Tips:
• Make it a goal to not hold onto the rails while jogging or walking. Instead, use your muscles to balance and support your body.
• Once a month, try a time-trial workout. Program in a distance like 5km (3miles) and record how long it takes you to complete. Next month, try it again and this time try to go a little faster. As you get fitter, you should be able to perform the same distance in a shorter period of time.
Eliptical Trainer Tips:
• If your Eliptical does not have poles, do not lean onto the rails. Instead, develop the balance and stability to use the machine without holding on. Pump your arms just like you were running.
• While exercising, make sure that your knee caps always point forwards. Avoid allowing your knees to collapse inwards.
• While exercising, try to keep the weight of your body distributed evenly on all 4 corners of your feet. Avoid allowing your arches to collapse inwards - avoid pronating.
• Once per week try my 2/3 interval (yes, you’ll have to ask me for it, but I will kindly divulge the secret!)
Stairmaster Tips:
• Do not hold onto the rails while on the stairmaster. Most people hold on for dear life and take fast, choppy little steps. This technique is very ineffective at burning calories and maximizing fitness goals. Most of you will find that you’ll have to reduce the level you normally perform at once you let go of the rails, because your muscles will have to work so much harder to support your body weight. This increased intensity will get you results much more quickly and you’ll find you’ll also develop good balance and stability.
• The next important tip is to make sure that your steps are not too shallow. Think about the height of a step you would take while walking up the stairs and strive for this. Remember to work through the full range of motion. Tiny, fast steps are not effectively engaging the lower body muscles and instead, using a lot of momentum.
• Try not holding onto the rails for 40 seconds and then holding on for 20 seconds. Do this for 10 minutes.
Recumbent Bike Tips:
• The most common error with technique on a bike is seat adjustment. It’s important to position the seat so that you are positioned neither too far back or too close. When the leg is in a fully extended position, you should only have a slight bend in the knee. Make sure your knee is not maintaining a large bend throughout the entire cycle and vice versa, make sure that the seat isn't positioned so far away that you have to rotate your hips to spin.
• Because you're reclined back, it's easy to slouch while riding. Remember to keep upright posture throughout the entire workout. Keep your abdominals contracted inwards, your chest lifted and shoulders back.
• Program in a hill workout and try to keep your RPM’s (how many times your legs cycle in a minute) constant even while climbing the hilly parts of the program. This will be a leg-burner!
-Tammie
The American College of Sports Medicine recommends a frequency of 3-5 cardio workouts per week, a duration of 30-60 minutes and an intensity of 60-90% of your maximum heart rate each week to maximize cardiovascular fitness. Investing in a heart rate monitor will definitely keep you honest! James and I are strong proponents of heart rate monitors and they help give you a measurable cue on if you are meeting your cardio goals or if you need to step it up a notch. We will be more than happy to help you not only get a heart rate monitor to have as your new training tool, we will also program your target heart rates in it. This is a piece of equipment you want to invest in!
If you are using indoor cardio machines, change it up! Only staying on the same machine for only about 10-15 minutes and jumping from machine to machine. I do this quite a bit, not only does it keep me from getting bored but also helps keep me challenged and my heart rate up. Most exercisers have no difficulty going for a 2 hour bike ride outside but after 10 minutes on a stationary bike you start to go stir-crazy!
Since you have asked, I will let you in on my little secret (20 minutes on the elliptical at 70-80% my max HR-I do 2/3 intervals during the 20 min. Then I go to the spin bike for another 15-20 min at 60-70% of my max HR, and finish up with a light jog for 10 min on the treadmill, or I will incline it to 15% and walk at 4.5 mph) I hope this helps and I challenge you to challenge yourself with your next cardio workout. Remember to increase intensity gradually, slowing building up to a level that you are comfortable with but also challenged!
MY CARDIO TIPS:
Posture:
• It doesn’t matter what machine you’re on, it’s imperative that you maintain proper posture. This includes contracting your abdominals to stabilize your spine and maintaining proper alignment by lifting up and out through your chest and keeping your shoulders back.
• Most indoor machines offer a variety of program options. Try to avoid getting into the habit of always punching in the same program and the same level each time you workout on a machine. Mix it up. One workout try the steady climb program and the next time, try the intervals. Then go for the hill or the random program. Each program will challenge your body in a different way.
Treadmill Tips:
• Make it a goal to not hold onto the rails while jogging or walking. Instead, use your muscles to balance and support your body.
• Once a month, try a time-trial workout. Program in a distance like 5km (3miles) and record how long it takes you to complete. Next month, try it again and this time try to go a little faster. As you get fitter, you should be able to perform the same distance in a shorter period of time.
Eliptical Trainer Tips:
• If your Eliptical does not have poles, do not lean onto the rails. Instead, develop the balance and stability to use the machine without holding on. Pump your arms just like you were running.
• While exercising, make sure that your knee caps always point forwards. Avoid allowing your knees to collapse inwards.
• While exercising, try to keep the weight of your body distributed evenly on all 4 corners of your feet. Avoid allowing your arches to collapse inwards - avoid pronating.
• Once per week try my 2/3 interval (yes, you’ll have to ask me for it, but I will kindly divulge the secret!)
Stairmaster Tips:
• Do not hold onto the rails while on the stairmaster. Most people hold on for dear life and take fast, choppy little steps. This technique is very ineffective at burning calories and maximizing fitness goals. Most of you will find that you’ll have to reduce the level you normally perform at once you let go of the rails, because your muscles will have to work so much harder to support your body weight. This increased intensity will get you results much more quickly and you’ll find you’ll also develop good balance and stability.
• The next important tip is to make sure that your steps are not too shallow. Think about the height of a step you would take while walking up the stairs and strive for this. Remember to work through the full range of motion. Tiny, fast steps are not effectively engaging the lower body muscles and instead, using a lot of momentum.
• Try not holding onto the rails for 40 seconds and then holding on for 20 seconds. Do this for 10 minutes.
Recumbent Bike Tips:
• The most common error with technique on a bike is seat adjustment. It’s important to position the seat so that you are positioned neither too far back or too close. When the leg is in a fully extended position, you should only have a slight bend in the knee. Make sure your knee is not maintaining a large bend throughout the entire cycle and vice versa, make sure that the seat isn't positioned so far away that you have to rotate your hips to spin.
• Because you're reclined back, it's easy to slouch while riding. Remember to keep upright posture throughout the entire workout. Keep your abdominals contracted inwards, your chest lifted and shoulders back.
• Program in a hill workout and try to keep your RPM’s (how many times your legs cycle in a minute) constant even while climbing the hilly parts of the program. This will be a leg-burner!
-Tammie
Wednesday, January 27, 2010
Running Wild: from Couch to 5k
If the New Year is increasing your desire for a ‘runner’s high,’ training for a 5k, 10k or even half marathon might be right for you. Having a race-day goal can help you stay motivated and improve fitness and stamina. But without proper training, you may just find yourself running out of steam.
Too often, exercisers push their training limits and wind up feeling miserable as their bodies rebel. Starting slowly by walking, jogging, then running gradually takes you from couch potato to finish line and reduces your risk of injury.
But before you hit the ground running, consider these tips from the experts at Life Fitness:
Walking: Start your fitness quest by walking for five minutes to warm up. A good walking speed starts around 2 mph. Aim to walk for 20 minutes three times a week for three weeks before progressing to the next level. If you feel like you need an extra challenge, add incline to the treadmill or choose a hill or cross-training program from your program options.
Jogging: Start transitioning to jogging (or 4 mph) slowly by adding 60-90 seconds of jogging to your walking workout. Increase your time with 30-second intervals as you get more comfortable. Continue to add distance and time, and remember to stretch before and after your jog to get the maximum benefit.
Running: As you gain confidence in your jogging, slowly add speed and distance until you can comfortably run at a 6 mph pace for 3 miles. If you’re training for a race, whatever the distance, ensure that you build up to enough miles to cover the distance. Try midweek runs at a slower speed while longer weekend runs can be done at a faster, race pace.
Before starting any exercise program, seek medical advice from a doctor and training advice from a personal trainer to ensure success.
Too often, exercisers push their training limits and wind up feeling miserable as their bodies rebel. Starting slowly by walking, jogging, then running gradually takes you from couch potato to finish line and reduces your risk of injury.
But before you hit the ground running, consider these tips from the experts at Life Fitness:
Walking: Start your fitness quest by walking for five minutes to warm up. A good walking speed starts around 2 mph. Aim to walk for 20 minutes three times a week for three weeks before progressing to the next level. If you feel like you need an extra challenge, add incline to the treadmill or choose a hill or cross-training program from your program options.
Jogging: Start transitioning to jogging (or 4 mph) slowly by adding 60-90 seconds of jogging to your walking workout. Increase your time with 30-second intervals as you get more comfortable. Continue to add distance and time, and remember to stretch before and after your jog to get the maximum benefit.
Running: As you gain confidence in your jogging, slowly add speed and distance until you can comfortably run at a 6 mph pace for 3 miles. If you’re training for a race, whatever the distance, ensure that you build up to enough miles to cover the distance. Try midweek runs at a slower speed while longer weekend runs can be done at a faster, race pace.
Before starting any exercise program, seek medical advice from a doctor and training advice from a personal trainer to ensure success.
Make Small Changes for Big Rewards
It’s a new year, a fresh start, and a chance to drop those bad habits and acquire good ones. While getting fit, losing weight or being healthy likely topped your list of New Year’s resolutions, you may already feel like you’ve fallen off the wagon. Instead of beating yourself up, do yourself a favor by resetting your goals with more realistic plans.
A study published in the Annuals of Behavioural Medicine found that participants who made one small, potentially permanent change in their food choices or physical activity each week lost as much as those who followed traditional calorie-restriction and physical-activity guidelines. So try these simple strategies from the experts at Life Fitness to keep yourself on track.
Keep track of your progress. Try keeping a simple journal of your day’s activities including sleeping, eating, exercise and entertainment to discover the hiccups and habits holding you back from your aspirations.
Find more ways to move. Sure, a 30-minute cardio workout at the gym is ideal, but committing to peppering your day with more movement will help put you in a mindset for exercise. Opt for the stairs, add an extra walk to your dog’s schedule or hit pedestrian-friendly shopping areas.
Fatigue your muscles. Rather than waltzing through the gym without breaking a sweat, add in techniques that fatigue your body. Life Fitness suggests lifting enough weight that reps 8 – 10 are barely doable or adding a sprint to the end of your jog or a cycling workout to leave you breathless.
A study published in the Annuals of Behavioural Medicine found that participants who made one small, potentially permanent change in their food choices or physical activity each week lost as much as those who followed traditional calorie-restriction and physical-activity guidelines. So try these simple strategies from the experts at Life Fitness to keep yourself on track.
Keep track of your progress. Try keeping a simple journal of your day’s activities including sleeping, eating, exercise and entertainment to discover the hiccups and habits holding you back from your aspirations.
Find more ways to move. Sure, a 30-minute cardio workout at the gym is ideal, but committing to peppering your day with more movement will help put you in a mindset for exercise. Opt for the stairs, add an extra walk to your dog’s schedule or hit pedestrian-friendly shopping areas.
Fatigue your muscles. Rather than waltzing through the gym without breaking a sweat, add in techniques that fatigue your body. Life Fitness suggests lifting enough weight that reps 8 – 10 are barely doable or adding a sprint to the end of your jog or a cycling workout to leave you breathless.
Tuesday, January 19, 2010
Does that Zero Calorie soda really net a zero result?
Sip Wisely...For those of you who just can't give up the soda-this may be your final reason to. Zero calorie soda is a staple for many people who are watching their weight, but too much of it (more than 8 oz.) may be putting your kidneys at risk. Scientists from Brigham and Women's Hospital in Boston studied the beverage consumption of more than 3,000 wpmen over 11 years old and found that those who swigged down two or more cans of diet soda a day doubled their chances of accelerated kidney decline. Compared with people who drank less than 8oz. each month. Kidney function normally declines with age and speeding up the process under the assumption of a healthier soda may be a less than better solution.
That being sais, I am not one for depriving you or myself so here are a few tips:
Instead of Soda try this: A nice glass of water, or try a sparkling water with a splash of lime, or if you must have caffeine try a nice cup of our NW coffee!
So this week I encourage you to SIP WISELY!
Yours in Health & Wellness
Tammie
That being sais, I am not one for depriving you or myself so here are a few tips:
Instead of Soda try this: A nice glass of water, or try a sparkling water with a splash of lime, or if you must have caffeine try a nice cup of our NW coffee!
So this week I encourage you to SIP WISELY!
Yours in Health & Wellness
Tammie
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