Today's Fitness Tip

Daily fitness and wellness tips


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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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Looking to get in shape? Swimming may be the answer!

A pool might not be the first place you think of going when you’re looking to shape up and slim down—but perhaps it should be. No other workout burns calories, boosts metabolism, and firms every muscle in your body (without putting stress on your joints) better than a swimming workout.swimming

These are a few workouts if you’re interested in using the pool to get some exercise:

Breaststroke: Sweep through. Reach your arms overhead, palms together. Rotating your palms outward, pull down until your hands are nearly level with your chin. Bring your hands inward by your chest, then reach again. Whip it. Bend your knees and bring your heels toward your butt. Turn your toes outward and kick your legs back and together (like a frog) as you extend your arms forward.

Backstroke: Eyes up. Look straight up at the sky or ceiling—not at your toes, which causes your hips to sink—so your head is in line with your spine. Make a Y. Reach back with each arm at a 45-degree angle to your body; it places less stress on your shoulders and makes your stroke stronger.

Freestyle is also fan favorite because it’s easy to learn and it burns major calories, as do all these exercises.The swimming pool is a great place to burn calories and build muscle. If you’re a generally adventurous person, swim workouts can also be very helpful should you ever be in a situation where they can be applied to safety.


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Kick Up Your Cardio to Lose Weight. Here’s your plan!

Kick up your cardio by 50%fb6.23

Add an additional 15 minutes of fat burning cardio to each workout. Try sprinting or increasing resistance. Go all out for 30 seconds then back to baseline for the next 30 seconds. Continue for 15 minutes.


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Ask Coach Jackie: Should I exercise in fat burning zone to lose weight?

d6ae4a3b99eb526615eeaef1a888171f_5pkqAnswer: The “fat-burning zone” lies between 50 and 70 percent of your maximum heart rate. When you exercise at this low intensity, your body draws energy from fat. As your heart rate goes up, more energy comes from carbs. So it seems logical that to lose fat you should keep your heart rate low. But that’s not the case.
Doing cardio at higher intensities causes you to burn a lower percentages of fat calories in favor of carbs, but you use more total calories. And that’s the key to slimming down. Plus, since you torch more total calories, the absolute amount of fat burned actually increases too.


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Is Crossfit a Workout for You?

Is Crossfit for You?

 CROSSFITcrossfit

CrossFit is a program designed to increase your strength and condition your body. This exercise
program is constantly varied, high intensity, functional movement. CrossFit workouts are
generally 20 minutes and is an intense and demanding physical workout. CrossFit uses many
movements such as sprinting, rowing, jumping rope, and weightlifting.
The benefits of CrossFit includes cardiovascular and respiratory endurance, stamina, flexibility,
strength, speed, and balance.
CrossFit includes:

Bodyweight exercises
Weightlifting
Endurance Training
Recording Workouts
A CrossFit routine could be monitored to the individual. You could try this routine to get started,
it is a basic circuit that involves a number of core exercises and it does not involve a great level
of technique.
Run 400m
21 Push ups (the females will do these on their knees)
21 Squats
5 Burpees
Run 400m
15 Push ups
15 Squats
5 Burpees
Run 400m
9 Push ups
9 Squats

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4 Things all Healthy Adults Need to Do

 4 Things all Healthy Adults Need to Do photo(12)

 A recent study showed that 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 4: 

 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).

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