Today's Fitness Tip

Daily fitness and wellness tips


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Your Weekend Workout..Tabata style!!!

jackie13

  • 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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5 Reasons You Should Be Doing Pilates

5 Reasons You Should Be Doing PilatesPilates

Pilates is a system of exercises that is designed to improve physical strength, flexibility and posture, and improve your mental awareness. Here are 5 reasons why you should start doing Pilates today.

1)      Improved Flexibility- The constant bending and twisting throughout the day can cause a lot of stress on your muscles and joints. However, Pilates can correct this tension, allowing you to do the things you love. A flexible muscles is a healthy muscle, and a healthy muscle can handle stressors that may lead to injury.

2)      Better Sleep- A stress hormone called cortisol is released following a stressful event; it is important that cortisol levels return to normal after. Unfortunately, in our high-stress society, the stress response is activated so often that the body does not always have a chance to return to normal. Exercise “eases” these hormones, allowing you to be more focused throughout the day, and tired at night. Pilates is great, because it doesn’t wear out your muscles, so there is no soreness later on.

3)      Weight LossIf you practice Pilates regularly, you will change your body. Pilates creates long, lean muscles. It may be low-impact, but it isn’t easy. Once you have the routine down, expect to work up a light sweat. The formula for weight loss however remains the same: burn more calories than you consume. And Pilates (being a full body workout) will do exactly that.

4)      Lengthens the Spine and Improves Posture- Poor posture creates a string of structural changes throughout the body that can cause pain and imbalance in the shoulders and neck. This may cause migraines, neck, and lower back pain. Pilates targets the deep postural muscles creating a strong, aligned core.

5)      Mind and Body Connection- Pilates practice gives complete attention to every movement by instructing the brain to release tension, control movement and breath with precision and flow.


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Eat a Balanced Breakfast to Fire Metabolism

d6ae4a3b99eb526615eeaef1a888171f_5pkqEat a Balanced Breakfast

Get your metabolism working!! Start with a good breakfast!

 Eating 5 ounces of lean protein such as egg whites stimulate the metabolic process.

Adding ½ grapefruit will aid in cleansing the body since it contains lots of fiber and water.

Adding ¾ cup veggies to your omelette such as asparagus, spinach and broccoli which are high in fiber and non-starchy, will also help to increase your metabolism and sustain your energy throughout the morning.


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3 HIIT (High Intensity Interval Training) Workouts to Try

1-Stationary bike for a  5 minute warm up followed by 7-8 cycles of 30 second sprints then 60 secoexercisingnd moderate intensity cycling.

2- Sprint for 30 seconds, and then walk for 60 seconds.

3- 60 Seconds Sprint/Fast Jog, 120 Seconds Walk/Slow Jog

See how many rounds you can do.  Beginners start with 5 minutes.  Work up to 20-30 minutes.  You can do it!!

Do not begin any exercise program without consulting your physician.


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Weekend Workout- No equipment required

Weekend Workout- No equipment required
Warm up by walking or jogging 5 minutes. Be sure to stretch after warmup and after workout.
You can do it!!!

Perform each exercise for 30 seconds. Repeat 3-6 times.jackie13
1. Jumping jacks
2. Plank hold
3. Walking lunges
4. Pushups
5. Squats
6. Tricep dips
7. Burpees
8. 30 second rest


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Burn Fat by Sprinting

Sprinting will help yosprinting2u burn fat and burn fat faster than a lower intensity workout such as jogging or going for a long run. Cardio fitness helps the ability of your 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.