Today's Fitness Tip

Daily fitness and wellness tips


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Your Weekend Workout..Tabata style!!!

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  • Perform the drill all out for 20 seconds then rest for 10 seconds.
  • You will have 2 exercises per drill. Repeat exercises 4 times for a 4 minute drill.
  • In Drill 1 you will perform Alternating Reverse Lunges for 20 seconds, rest for 10 then perform Mountain Climbers for 20 seconds and rest for 10.  Repeat the drill for a total of 4 times.
  • Rest 1 minute between drills then go on to the next drill.
  • There is a free app called Tabata Timer which you can use on your smart phone if you like.

 

Drill 1: Alternating Reverse Lunges & Mountain Climbers

Drill 2: Bicycle Crunches & Push-ups

Drill 3: Squats & Hold Plank

Drill 4: Jump Squats & Spiderman Push-ups

 

Nice job!!!! Woohoot!!!!!

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Why Weight Lift?

crossfitWhy Weight Lift?

Lifting weights helps shed off pounds, but it keeps the weight off too. You burn calories during strength training, and your body continues to burn calories even after. More calories are used to make and maintain muscle than fat, and strength training can boost your metabolism by 15%.

Lifting weights can even can help strengthen your bones. By putting the stress on your bones, you build up the bone density, ultimately preventing osteoporosis and other related bone diseases.

Strength training is also called resistance training because it involves firming up and toning your muscles by contracting them against a resisting force. Your balance and coordination will improve, as will your posture. More significantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40%, a vital benefit, particularly as you get older.

Strength training will even elevate your level of endorphins which will make you feel great. It is also a


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Benefits of Sprinting

Will sprinting help me burn fat? What are the benefits of sprinting?

Sprinting WILL help you burn fat and burn fat faster than a lower intensity workout such as jogging or going for a long run. Cardio fitness helps the heart to pump stronger and more efficiently and your muscles to use oxygen more efficiently. The pounding of weight-bearing activities like walking and running may cause more fat burning than a seated exercise like biking, or an activity like swimming where there is no pounding at all.
Professor James Timmons from the Heriot-Watt University in Edinburgh reports that sprinting “can boost the body’s metabolism sharply, helping to prevent weight gain and diabetes.” He states “sprinting not only burns calories during its duration, but greatly improves overall metabolism, allowing you to burn more calories even when not sprinting.”
According to the Mayo Clinic “within two months of starting, frequent aerobic exercise can increase HDL cholesterol by about 5 percent in otherwise healthy sedentary adults.” One study showed individuals who ran more than 50 miles per week had significantly greater increases in HDL cholesterol (good fat) and significantly greater decreases in body fat, triglyceride levels, and the risk of coronary heart disease than individuals who ran less than 10 miles per week. In addition, the long-distance runners had a nearly 50% reduction in high blood pressure and more than a 50% reduction in the use of medications to lower blood pressure and plasma cholesterol levels.
The American College of Sports Medicine recommends that all healthy adults should do the following:
1. Frequency of training: three to five days per week
2. Intensity of training: 55/65%-90% of maximum heart rate
3. Duration of training: 20-60 minutes of continuous or intermittent aerobic activity
4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously and is rhythmical and aerobic in nature (for example, walking-hiking, running-jogging, cycling, bicycling, cross-country skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or some combination thereof).
Sprinting does have many health benefits, especially for your heart and lungs. Regular cardio exercise is key to keeping up with your overall health and fitness!

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Leg Toning Exercises

Sure, summer isn’t for a while yet, but that isn’t an excuse not get into shape! To target these tricky-to-hit muscles (thighs and the surrounding ones,) beginners should do each of the standing exercises 15 to 20 times; the intermediate and advanced 25 to 30 times. This routine has been created by Matthew Hurst, who is the owner of Training Zone.

Wide-Stance Squat

(A) Stand with feet slightly wider than shoulder-width apart and toes pointed out to 10 o’clock and 2 o’clock.
(B) Slowly lower for two counts into a squat position. Hold the squat for one count, then straighten your legs for two counts to go back to the starting position.

First-Position Plié Squat

Begin with heels touching and toes slightly turned out. (A) Keeping heels together, rise up onto your toes. (Hold on to a wall if you feel wobbly, but maintain posture.)
(B) Bend your knees into a half squat for two counts, then come back up in two counts, keeping heels together.

Squat with Ball

(A)  Position your feet shoulder-width apart with toes pointed straight ahead. Place a medium rubber ball (or a knotted beach towel) between your legs just above the knees.
(B) Squeezing your inner thighs to keep the ball steady, lower into a squat for two counts. Hold for one, then return to standing for two counts.

Wide-Stance Arm Swing

(A)  Place your feet just wider than shoulder-width apart and point toes to 10 o’clock and 2 o’clock. Grasp a dumbbell (three to five pounds for beginners, 8 to 12 for more advanced) vertically in front of your stomach.

(B) With arms straight, lift the weight to shoulder height as you lower into a squat for two counts. Hold for one count, then slowly lower the weight and return to standing for two counts.

Inner-Thigh Press with Rubber Ball

Lying on your back on a mat, bend your knees so that the soles of your feet are flat on the floor. Place a medium rubber ball (or a knotted beach towel) between your knees. Contract your inner thighs to squeeze the ball for 30 seconds. Relax for 10 seconds, then repeat the cycle four more times.