When it comes to burning fat, interval training is a great way to rev up your metabolism and burn more calories all day long. Because of the intensity of this kind of workout, you really don't need (or want) to spend a lot of time doing it. Short bursts of activity are best for melting off that stubborn fat, and most high-intensity interval training workouts only take 20 minutes or less.
This quick workout only takes 16 minutes, and incorporates both cardio and strength-building elements, meaning you'll get an intense full-body workout in under 20 minutes.
This workout includes a short warm-up and cool-down, and consists of 4 sets of 6 different exercises. Each exercise is done for 20 seconds, with 10 seconds of rest between each set.
Grab some water and a towel (this one is intense!) and let's get ready to burn some fat!
Showing posts with label Physical exercise. Show all posts
Showing posts with label Physical exercise. Show all posts
Thursday, September 1, 2016
Thursday, March 10, 2016
[Video] 15-Minute Cardio Core Challenge Workout
You may hate sit-ups (really, who doesn't?), but neglecting core strength can put a serious crimp in your fitness. Not only will a weak core throw off your balance and your posture, but it can also lead to injury. If your ab and back muscles are not strong (and equal strength is important to provide balance to your muscles), you can literally hurt yourself doing simple activities from running, to gardening, to taking the groceries out of the car!
This short workout will challenge your core muscles - from all of your different ab groups, to your glutes and lower back as well - with fast, fun exercises that provide balanced strengthening and toning (no sit-ups here)! This quick, fast-paced workout will also give you a great cardio challenge.
Okay, grab a mat, and let's get that core in shape before it's time for spring yard work!
This short workout will challenge your core muscles - from all of your different ab groups, to your glutes and lower back as well - with fast, fun exercises that provide balanced strengthening and toning (no sit-ups here)! This quick, fast-paced workout will also give you a great cardio challenge.
Okay, grab a mat, and let's get that core in shape before it's time for spring yard work!
Tuesday, March 8, 2016
Core Fitness: 5 Signs You May Have Weak Core Muscles
If your core is weak, your balance is poor. This leads to an unstable body, increasing the possibility that you could suffer a fall. A week core also makes you feel physically weak. You can support more physical effort when your core is strong. Most people think of core muscles as your abs. But your core is actually composed of 6 groups of 29 muscles located in your upper thighs, lower back, and the sides and front of your stomach.
How Do You Know If Your Core Is Weak?
You may have an extremely strong core that is located beneath several layers of fat. This means you can actually look overweight and still have a very healthy core. So how can you tell if your core is weak or strong? A poor core and chronic lower back pain often accompany each other.
If you experience frequent tightness and pain in your lower back, a weak core could be a part of the problem. Since core muscles also protect your spine, poor posture is sometimes a sign of a weak core. Do you slouch when you stand or sit? This might be because your core muscles are weak, and cannot support your upper body for extended periods of time.
How is your balance? A weak core leads to poor balance. Try this. Stand with your feet 6 to 8 inches apart and start a timer. Close your eyes and lift one of your feet up off of the floor. Balance as long as you can, keeping your eyes closed. You should be able to stay in this position for a minimum of 10 seconds. If not, you need to work on your core muscles. Try this with each of your legs.
You can also take a simple breathing test to see how strong your core is. While standing, take a deep breath. Hold for a second and then exhale. When you begin exhaling, compress your stomach back towards your spine as far as you can possibly go. If you cannot hold this pose for at least 10 seconds, your core definitely needs some work.
You can also test your core by holding the plank position. Lie face down on the floor. Supporting yourself on your forearms and toes, with your elbows at a 90 degree angle, lift your body and form a straight line from your neck to your ankles. If you cannot hold this position for at least 50 or 60 seconds before you crash to the floor, your core needs some help.
If you tried the tests above and found that you have weak core muscles, be sure to check back throughout the month, as we will be focusing on this very important area for the month of March, with helpful tips and weekly core workouts that will help you strengthen your core in just a few minutes per day! We'll be posting the first one this Thursday, so stay tuned!
How Do You Know If Your Core Is Weak?
 |
| (Photo credit: Wikipedia) |
If you experience frequent tightness and pain in your lower back, a weak core could be a part of the problem. Since core muscles also protect your spine, poor posture is sometimes a sign of a weak core. Do you slouch when you stand or sit? This might be because your core muscles are weak, and cannot support your upper body for extended periods of time.
How is your balance? A weak core leads to poor balance. Try this. Stand with your feet 6 to 8 inches apart and start a timer. Close your eyes and lift one of your feet up off of the floor. Balance as long as you can, keeping your eyes closed. You should be able to stay in this position for a minimum of 10 seconds. If not, you need to work on your core muscles. Try this with each of your legs.
You can also take a simple breathing test to see how strong your core is. While standing, take a deep breath. Hold for a second and then exhale. When you begin exhaling, compress your stomach back towards your spine as far as you can possibly go. If you cannot hold this pose for at least 10 seconds, your core definitely needs some work.
You can also test your core by holding the plank position. Lie face down on the floor. Supporting yourself on your forearms and toes, with your elbows at a 90 degree angle, lift your body and form a straight line from your neck to your ankles. If you cannot hold this position for at least 50 or 60 seconds before you crash to the floor, your core needs some help.
If you tried the tests above and found that you have weak core muscles, be sure to check back throughout the month, as we will be focusing on this very important area for the month of March, with helpful tips and weekly core workouts that will help you strengthen your core in just a few minutes per day! We'll be posting the first one this Thursday, so stay tuned!
Thursday, February 4, 2016
[Video] 5 Fun Ways to Lose Weight Fast
We're mixing things up a bit this week, and instead of sharing one specific workout, we're exploring 5 different ways to help boost your metabolism and burn fat fast, while having fun at the same time!
If you don't really enjoy going to the gym, and you're not really into doing exercise videos at home either, these 5 fun ways to exercise are great ways to lose weight and stay healthy, all while having a great time! Some are social activities that you can do with friends, and others you can do on your own pretty much wherever you are.
(The girl in the video is a bit goofy, so bear with her for the first minute or so - there really are some super fun ideas here for getting some great exercise without going to a gym.)
Check these out, and incorporate one or two of them into your life this month to see great results without even having to work at it!
If you don't really enjoy going to the gym, and you're not really into doing exercise videos at home either, these 5 fun ways to exercise are great ways to lose weight and stay healthy, all while having a great time! Some are social activities that you can do with friends, and others you can do on your own pretty much wherever you are.
(The girl in the video is a bit goofy, so bear with her for the first minute or so - there really are some super fun ideas here for getting some great exercise without going to a gym.)
Check these out, and incorporate one or two of them into your life this month to see great results without even having to work at it!
Tuesday, February 2, 2016
10 Healthy Benefits of Daily Exercise
Many of us start off the new year with the best of intentions, but by February, our exercise goals for the year have often fallen by the wayside. Often this is due to setting unrealistic expectations about how quickly you will get fit or lose weight. After all, if you have been out of shape for years, it is probably not a very realistic goal to expect to be fit in 30 days! Instead, the way to keep your resolutions and continue to grow healthier and more fit is to commit to small, daily actions.
You probably know that proper nutrition and regular exercise can lead to an overall healthy body, inside and out. But how, specifically, does exercise benefit the human body? There are literally hundreds of advantages to daily exercise - far too many to list here. However, the following 10 benefits of staying active on a daily basis should provide enough motivation for you to make a commitment to exercise more frequently throughout the year.
1 – Exercise Can Help You Control Your Body Weight – If you are trying to lose weight, exercise can help. Once you reach your ideal body weight, exercise on a daily basis helps you stay there.
2 – Exercise Creates Natural Energy – The oxygen and nutrients delivered by regular exercise keep your heart and respiratory system working properly. This releases natural energy stores which allow you to go all day long without tiring.
3 – You Sleep Better When You Exercise Regularly – Daily exercise, especially in the morning, leads to deep, healthy sleep patterns. You fall asleep quicker and stay asleep longer.
4 – Exercise Promotes a Healthy Sex Life - Regular physical activity leaves you energized, feeling and looking better. Exercise has been linked to a lower rate of erectile dysfunction (ED) in men, and actually enhances arousal in women.
5 – Exercise Is a Great Way to Meet People - As a healthy social activity, exercise is tough to beat. You get to meet and spend time with people who value exercise just like you do, and those partnerships can offer motivation on the days when you just don't feel like working out at all.
6 – Daily Exercise Reduces Your Risk of Heart Disease – Daily physical activity promotes the presence of high-density lipoprotein (HDL), or "good" cholesterol. It also decreases your level of triglycerides. This combination lowers your risk of cardiovascular diseases.
7 – You Become More Productive in Everything You Do – Your increased energy and boosted mental function that come from regular exercise can positively impact every area of your life - from your job, to your relationships, and more!
8 – You Smoke and Drink Less – People that exercise regularly attend to cut back on the amount of tobacco they smoke, sometimes quitting altogether. The same is true with drinking adult beverages, whether your favorite poison is beer, wine or alcohol.
9 – You Learn to Prioritize What Is Important – Daily exercise means making a plan, and sticking to that schedule. This constant habit of prioritizing what is important to you can benefit your business and personal relationships as well as your physical fitness.
10 – Exercising Boosts Your Mood – A simple brisk 30 minute walk can help fight stress and anxiety. "Feel good" hormones are released any time you exercise, and lead to a calm, controlled feeling of wellness.
It would be hard to find any other single habit that can increase your health and well-being as much as exercise. If you're looking for some fun ways to incorporate more exercise into your life, be sure to check back every here Thursday for a new, fast, fun workout that will help you reap all of these benefits, without spending hours at the gym!
You probably know that proper nutrition and regular exercise can lead to an overall healthy body, inside and out. But how, specifically, does exercise benefit the human body? There are literally hundreds of advantages to daily exercise - far too many to list here. However, the following 10 benefits of staying active on a daily basis should provide enough motivation for you to make a commitment to exercise more frequently throughout the year.
 |
| (Photo credit: Wikipedia) |
2 – Exercise Creates Natural Energy – The oxygen and nutrients delivered by regular exercise keep your heart and respiratory system working properly. This releases natural energy stores which allow you to go all day long without tiring.
3 – You Sleep Better When You Exercise Regularly – Daily exercise, especially in the morning, leads to deep, healthy sleep patterns. You fall asleep quicker and stay asleep longer.
4 – Exercise Promotes a Healthy Sex Life - Regular physical activity leaves you energized, feeling and looking better. Exercise has been linked to a lower rate of erectile dysfunction (ED) in men, and actually enhances arousal in women.
5 – Exercise Is a Great Way to Meet People - As a healthy social activity, exercise is tough to beat. You get to meet and spend time with people who value exercise just like you do, and those partnerships can offer motivation on the days when you just don't feel like working out at all.
6 – Daily Exercise Reduces Your Risk of Heart Disease – Daily physical activity promotes the presence of high-density lipoprotein (HDL), or "good" cholesterol. It also decreases your level of triglycerides. This combination lowers your risk of cardiovascular diseases.
7 – You Become More Productive in Everything You Do – Your increased energy and boosted mental function that come from regular exercise can positively impact every area of your life - from your job, to your relationships, and more!
8 – You Smoke and Drink Less – People that exercise regularly attend to cut back on the amount of tobacco they smoke, sometimes quitting altogether. The same is true with drinking adult beverages, whether your favorite poison is beer, wine or alcohol.
9 – You Learn to Prioritize What Is Important – Daily exercise means making a plan, and sticking to that schedule. This constant habit of prioritizing what is important to you can benefit your business and personal relationships as well as your physical fitness.
10 – Exercising Boosts Your Mood – A simple brisk 30 minute walk can help fight stress and anxiety. "Feel good" hormones are released any time you exercise, and lead to a calm, controlled feeling of wellness.
It would be hard to find any other single habit that can increase your health and well-being as much as exercise. If you're looking for some fun ways to incorporate more exercise into your life, be sure to check back every here Thursday for a new, fast, fun workout that will help you reap all of these benefits, without spending hours at the gym!
Tuesday, December 29, 2015
10 Reasons Why You Should Make Fitness Your New Year's Resolution
We all know about certain benefits of exercising - above all, that it's good for us. But this isn't always enough to get us motivated into actually doing it. If you're looking for a little inspiration to get started on your New Year's resolution then here are 10 reasons why exercise can improve your life.
1) More Energy: Although exercise in itself may be tiring, one of the major benefits of exercising is the fact that it'll ultimately leave you feeling more energized. Studies have shown that regular exercise helps to reduce fatigue.
2) Increase Your Mood: Every time you exercise your body will release endorphins that help to make you feel good. Exercise really will give you a natural high! Plus, you'll have the great feeling of accomplishment and confidence that comes from taking care of your body.
3) Improve Your Health: There are so many health benefits of losing weight that it's impossible to list them all here! By getting fit you'll reduce the risk of diabetes, cancer, high blood pressure, stroke, heart disease and much more.
4) Improve Your Appearance: If being overweight or not being toned leaves you feeling unhappy about yourself then losing weight can help you to look and feel better.
5) Play With Your Kids: As you know if you have kids, keeping up with them takes a lot of energy! By losing weight and getting fit, you'll be able to run around with them without constantly getting out of breath. This can be one of the most rewarding benefits of exercising: it helps you to enjoy life more!
6) Sleep Better: When you exercise more you'll start to find it easier to get a good night's rest. This adds to the energy boost that you'll get from exercise in the long term.
7) Increase Your Strength and Stamina: Do you find it hard to go on long walks, even though you want to? Or maybe even carrying shopping bags up the stairs is a struggle? Exercise more and you'll eventually be able to handle these activities with ease.
8) Reduce Stress: Exercise can hugely reduce stress levels. If you regularly suffer from stress - or even mental heath issues such as depression and anxiety - regular exercise can help to reduce your symptoms.
9) Gain A Sense Of Achievement: When you start to exercise and see the improvements you're making week on week, you'll really get the feeling that you've achieved something worthwhile!
10) Keep Your Independence Later In Life: The more you can exercise now, while you're still able, the more you can reduce the impact of certain health problems later in life. In short, keeping fit and healthy will help you to keep your independence as late into life as possible.
So how much will you need to work out to feel these benefits of exercising? That all depends on your current fitness levels. The good news is that just 30 minutes of exercise a day is enough to improve your health drastically. Make a decision to improve your health and well being by exercising regularly in 2016!
Remember to keep an eye on this blog, as we will be bringing you more fun workouts throughout the months ahead to keep you motivated and help you fit more exercise into your life!
1) More Energy: Although exercise in itself may be tiring, one of the major benefits of exercising is the fact that it'll ultimately leave you feeling more energized. Studies have shown that regular exercise helps to reduce fatigue.
 |
| (Photo credit: Wikipedia) |
3) Improve Your Health: There are so many health benefits of losing weight that it's impossible to list them all here! By getting fit you'll reduce the risk of diabetes, cancer, high blood pressure, stroke, heart disease and much more.
4) Improve Your Appearance: If being overweight or not being toned leaves you feeling unhappy about yourself then losing weight can help you to look and feel better.
5) Play With Your Kids: As you know if you have kids, keeping up with them takes a lot of energy! By losing weight and getting fit, you'll be able to run around with them without constantly getting out of breath. This can be one of the most rewarding benefits of exercising: it helps you to enjoy life more!
6) Sleep Better: When you exercise more you'll start to find it easier to get a good night's rest. This adds to the energy boost that you'll get from exercise in the long term.
 |
| (Photo credit: Wikipedia) |
8) Reduce Stress: Exercise can hugely reduce stress levels. If you regularly suffer from stress - or even mental heath issues such as depression and anxiety - regular exercise can help to reduce your symptoms.
9) Gain A Sense Of Achievement: When you start to exercise and see the improvements you're making week on week, you'll really get the feeling that you've achieved something worthwhile!
10) Keep Your Independence Later In Life: The more you can exercise now, while you're still able, the more you can reduce the impact of certain health problems later in life. In short, keeping fit and healthy will help you to keep your independence as late into life as possible.
So how much will you need to work out to feel these benefits of exercising? That all depends on your current fitness levels. The good news is that just 30 minutes of exercise a day is enough to improve your health drastically. Make a decision to improve your health and well being by exercising regularly in 2016!
Remember to keep an eye on this blog, as we will be bringing you more fun workouts throughout the months ahead to keep you motivated and help you fit more exercise into your life!
Wednesday, December 23, 2015
4 Reasons Why You May Need A Break From Exercise
If you've been working hard along with us to keep fit this holiday season, maybe it's time for a break! You've worked hard, but it is possible to overdo it, and it's okay to take a rest from your exercise routine once in a while.
Other than just needing a short rest, there are actually lot of reasons why you may need to take a break from exercise. If any of the following scenarios sound familiar to you, you might want to take a chill pill and slow down your physical fitness efforts.
You Are Overdoing It
You started to see some results, so you began exercising more frequently. More results appear, so now you are working out intensely every single day. Hey, it's great you are getting some results. But if you overwork your body, it will fail you.
That means that while you are recuperating, many of the results you achieved are lost. Scale back if you think you might be overdoing it with your exercise efforts. You only need 3 to 5 sessions of moderate to intense physical activity each week to enjoy the healthy benefits exercise offers.
You Are Becoming a Perfectionist
If you spend a lot of time obsessing in front of a mirror about your physically fit body, you may need to dial back the exercise-ometer. Some people become way too laser focused on building the "perfect" body. Exercising and working out should be about physical and mental health, and not pushing each and every muscle on your body to a level of perfection that continues to seem just out of reach.
You Always Feel Sore
Anytime you exert physical force on your body, you tear your muscles. This is a natural reaction, and when you supply your body with proper nutrition, your muscles actually heal and grow back stronger than before. This is how you notice muscles building on your body after several sessions of exercise.
It is also natural to feel a little sore after you have played some intense sports or lifted some weights. However, it is unnatural to feel sore all over your body, day and night. If you constantly suffer aches and pains long after your physical fitness routine is over, you may be exercising too much.
You Develop an Unnaturally Short Fuse and Temper
Are your friends and family members constantly complaining about your temper? Do you lash out verbally at the people you love, sometimes for no reason at all? It could be because your natural cortisol levels are spiking.
Exercise produces cortisol. That "stress hormone" can cause you to become anxious and anything but relaxed. Excessive exercise can naturally lead to heightened anxiety, where you strike out at others in a sense of frustration because your body and mind are stressed out from not enough down time.
Keep in mind though, that this can also be a symptom of not exercising enough! Exercise can be a great stress-reliever that can actually make you happier and less short-tempered. You probably know whether exercising too much, or not enough, applies to you, but if you're an exercise-a-holic, this is a symptom to keep an eye out for.
Now, it's time for the holidays, so let's take a break this week, relax, and enjoy your Christmas!
We'll be back next week with some tips on setting healthy exercise resolutions for 2016, plus a great, fun, workout to kick off the New Year!
Other than just needing a short rest, there are actually lot of reasons why you may need to take a break from exercise. If any of the following scenarios sound familiar to you, you might want to take a chill pill and slow down your physical fitness efforts.
You Are Overdoing It
You started to see some results, so you began exercising more frequently. More results appear, so now you are working out intensely every single day. Hey, it's great you are getting some results. But if you overwork your body, it will fail you.
That means that while you are recuperating, many of the results you achieved are lost. Scale back if you think you might be overdoing it with your exercise efforts. You only need 3 to 5 sessions of moderate to intense physical activity each week to enjoy the healthy benefits exercise offers.
You Are Becoming a Perfectionist
 |
| (Photo credit: Wikipedia) |
You Always Feel Sore
Anytime you exert physical force on your body, you tear your muscles. This is a natural reaction, and when you supply your body with proper nutrition, your muscles actually heal and grow back stronger than before. This is how you notice muscles building on your body after several sessions of exercise.
It is also natural to feel a little sore after you have played some intense sports or lifted some weights. However, it is unnatural to feel sore all over your body, day and night. If you constantly suffer aches and pains long after your physical fitness routine is over, you may be exercising too much.
You Develop an Unnaturally Short Fuse and Temper
Are your friends and family members constantly complaining about your temper? Do you lash out verbally at the people you love, sometimes for no reason at all? It could be because your natural cortisol levels are spiking.
Exercise produces cortisol. That "stress hormone" can cause you to become anxious and anything but relaxed. Excessive exercise can naturally lead to heightened anxiety, where you strike out at others in a sense of frustration because your body and mind are stressed out from not enough down time.
Keep in mind though, that this can also be a symptom of not exercising enough! Exercise can be a great stress-reliever that can actually make you happier and less short-tempered. You probably know whether exercising too much, or not enough, applies to you, but if you're an exercise-a-holic, this is a symptom to keep an eye out for.
Now, it's time for the holidays, so let's take a break this week, relax, and enjoy your Christmas!
We'll be back next week with some tips on setting healthy exercise resolutions for 2016, plus a great, fun, workout to kick off the New Year!
Thursday, December 17, 2015
[Video] 10-Minute Belly Blaster Medicine Ball Ab Workout
The tummy is a "trouble area" for many people, especially after all the snacking of the holiday months! This short workout will help you keep your abs tight and your tummy trim, using just a mat and a medicine ball. It takes less than 10 minutes, so you can tone your abs between holiday shopping trips and still make it to the mall on time!
Use a medicine ball that is appropriate for your fitness level; 10 lbs is usually a good weight for beginners. Keep your abs tight throughout to maximize the benefits of the exercises and minimize risk of injury.
Please note that there is no voiceover on this video, so you will want to watch the instructions for each exercise on screen the first time through.
Use a medicine ball that is appropriate for your fitness level; 10 lbs is usually a good weight for beginners. Keep your abs tight throughout to maximize the benefits of the exercises and minimize risk of injury.
Please note that there is no voiceover on this video, so you will want to watch the instructions for each exercise on screen the first time through.
Tuesday, December 15, 2015
5 Ways To Use A Medicine Ball To Improve Your Fitness
If you're looking for a fun way to exercise, a medicine ball may be a nice addition to your workout equipment. You can get fast results in many different areas with the use of this versatile tool.
The saying “work smarter, not harder” applies to many facets of life, including exercise. Some people spin their wheels on a boring treadmill or exercises bike for month, and often until this mundane routine does little to accelerate their fitness level.
The truth is there is a wide variety of exercise equipment available on the market that targets specific exercise and body conditioning goals. It is important to become educated in the various types of workouts and equipment available and to use those as applicable in order to make the best use of your workout time and effort.
Using different equipment and varying your workouts helps to deter boredom, makes exercise more fun, and helps to keep the body guessing and challenged, which helps to improve overall fitness a great deal. One great fitness tool is the medicine ball, a versatile and extremely useful apparatus that meets a variety of fitness goals.
What Is A Medicine Ball
A medicine ball is a specially designed fitness ball approximately 13.7 inches in diameter. The weight of a medicine ball can range from 2 to 50 pounds. Some medicine balls are covered in leather and others in rubberized material. Medicine balls may have a sport specific shape such as that of a football while others bounce. Depending on the purpose of the medicine ball, it may also have built in grips or handles to increase the variety of exercises available for its use.
People engaged in rehabilitation therapy and integrated fitness practices often include the use of a medicine ball in their regimen. In athletics, exercises incorporating a medicine ball build speed, agility, increased muscular power and endurance as well muscle resilience. The goal of incorporating a medicine ball in rehabilitation for non-athletes is often simple functional fitness, to be able to perform daily activities efficiently and proficiently.
Training Benefits Of A Medicine Ball
1. Strength Training
The versatility of the medicine ball makes it an ideal fitness tool when training for whole body muscular fitness. Medicine balls may be lifted, pressed, swung, bounced and caught on the rebound as well as pulled or thrown. For example, the ball may be tossed back and forth between partners to build upper body strength.
Sample Strength Training Exercise: The Medicine Ball Slam is an exercise where the ball is slammed to the ground and caught on the bounce back.
Another example is the Medicine Ball Side Throws where the ball is held by the hands in front of the body and moved from the center to the left and right.
2. Speed Training
Medicine ball exercises, which emphasize plyometric movement through the legs, extending and contracting the leg muscles forcefully while carrying or moving (lifting or throwing) the weight of the ball build speed.
Sample Speed Training Exercise: A simple exercise for this purpose is the squat throw. During the exercise, the athlete holds the medicine ball in front of them at chest level with elbows moderately bent squats then throws the ball forcefully away as they jump out of their squat. Exercises that build core strength also assist with speed gains.
3. Core Training
Medicine balls effectively build core strength, because the exercises associated with their use require core stabilization to be completed safely. The core may also be isolated during a medicine ball training session. For example, the side pass to a partner calls for two people stand back to back and twist to pass the ball behind their backs to one another alternating sides.
Sample Core Training Exercise: Another core exercise is Medicine Ball Leg Raises, where the medicine ball is held by the hands over the head, then the hands, legs are lifted to meet, and the ball is passed to between the ankles, after which the legs are slowly lowered to the ground.
Another popular core exercise is the Russian Twist. When performing a
Russian Twist, the athlete sits on the floor with knees bent, and feet
grounded and leans the torso back about 45 degrees while holding the
medicine ball in their hands. Once in this position, the athlete twists
left and right with the medicine ball in hand for several repetitions.
The feet may be lifted off the ground for additional resistance and to
make the Russian twist much more challenging.
4. Rehabilitation for Functional Fitness
The variety of medicine balls available makes it an ideal rehabilitation tool. Clients are able to perform a variety of exercises suited to functional fitness, including, lifting, pushing, pulling, etc. Medicine balls also allow them to do so with weights suitable to their current fitness level and the desired fitness outcomes.
5. Power Training
Medicine balls are especially effective when athletes use them with the intention of building power. As mentioned earlier, the addition of medicine ball weights to plyometric exercises significantly increases strength and power.
Sample Power Training Exercise: A person may include squat jump tosses in their exercise regimen; starting with the ball overhead, the athlete squats while swinging the medicine ball between their legs. To finish the exercise, the athlete rises and jumps into the air while tossing the ball up and letting it fall behind them.
Precautions And Considerations For Medicine Ball Training
The saying “work smarter, not harder” applies to many facets of life, including exercise. Some people spin their wheels on a boring treadmill or exercises bike for month, and often until this mundane routine does little to accelerate their fitness level.
The truth is there is a wide variety of exercise equipment available on the market that targets specific exercise and body conditioning goals. It is important to become educated in the various types of workouts and equipment available and to use those as applicable in order to make the best use of your workout time and effort.
Using different equipment and varying your workouts helps to deter boredom, makes exercise more fun, and helps to keep the body guessing and challenged, which helps to improve overall fitness a great deal. One great fitness tool is the medicine ball, a versatile and extremely useful apparatus that meets a variety of fitness goals.
What Is A Medicine Ball
 |
| Outer rubber shell and inner core of an air filled 10 pound medicine ball (Photo credit: Wikipedia) |
People engaged in rehabilitation therapy and integrated fitness practices often include the use of a medicine ball in their regimen. In athletics, exercises incorporating a medicine ball build speed, agility, increased muscular power and endurance as well muscle resilience. The goal of incorporating a medicine ball in rehabilitation for non-athletes is often simple functional fitness, to be able to perform daily activities efficiently and proficiently.
Training Benefits Of A Medicine Ball
1. Strength Training
The versatility of the medicine ball makes it an ideal fitness tool when training for whole body muscular fitness. Medicine balls may be lifted, pressed, swung, bounced and caught on the rebound as well as pulled or thrown. For example, the ball may be tossed back and forth between partners to build upper body strength.
Another example is the Medicine Ball Side Throws where the ball is held by the hands in front of the body and moved from the center to the left and right.
2. Speed Training
Medicine ball exercises, which emphasize plyometric movement through the legs, extending and contracting the leg muscles forcefully while carrying or moving (lifting or throwing) the weight of the ball build speed.
Sample Speed Training Exercise: A simple exercise for this purpose is the squat throw. During the exercise, the athlete holds the medicine ball in front of them at chest level with elbows moderately bent squats then throws the ball forcefully away as they jump out of their squat. Exercises that build core strength also assist with speed gains.
3. Core Training
Medicine balls effectively build core strength, because the exercises associated with their use require core stabilization to be completed safely. The core may also be isolated during a medicine ball training session. For example, the side pass to a partner calls for two people stand back to back and twist to pass the ball behind their backs to one another alternating sides.
Sample Core Training Exercise: Another core exercise is Medicine Ball Leg Raises, where the medicine ball is held by the hands over the head, then the hands, legs are lifted to meet, and the ball is passed to between the ankles, after which the legs are slowly lowered to the ground.
4. Rehabilitation for Functional Fitness
The variety of medicine balls available makes it an ideal rehabilitation tool. Clients are able to perform a variety of exercises suited to functional fitness, including, lifting, pushing, pulling, etc. Medicine balls also allow them to do so with weights suitable to their current fitness level and the desired fitness outcomes.
5. Power Training
Medicine balls are especially effective when athletes use them with the intention of building power. As mentioned earlier, the addition of medicine ball weights to plyometric exercises significantly increases strength and power.
Sample Power Training Exercise: A person may include squat jump tosses in their exercise regimen; starting with the ball overhead, the athlete squats while swinging the medicine ball between their legs. To finish the exercise, the athlete rises and jumps into the air while tossing the ball up and letting it fall behind them.
Precautions And Considerations For Medicine Ball Training
- If you want to include medicine balls in your fitness regimen, consult with your doctor to get clearance for weight training
- Consult a skilled fitness trainer that can help to develop an appropriate routine for your fitness level and goals.
- Training with free weights requires a bit more skill and attention. Medicine balls are a type of free weight; without the safeguards of a weight machine, keeping control of the weight falls on the athlete.
- You'll need assistance selecting a medicine ball of the appropriate weight, size, and style (bouncing, with handles or grips, etc.) for your exercise goals and fitness level.
Friday, November 13, 2015
[Video] High Intensity Cardio & Strengthening Workout
Boost your metabolism, burn fat, and build muscle with this full-body high-intensity interval training workout. It only takes 30 minutes, but you can burn up to 450 calories, as well as increasing your metabolism to keep burning fat even after you're done!
The full 30-minute workout includes a warmup and cool-down, with 10 1-minute strength-building and cardio exercises in between.
All you need for this workout is a set of 3-10 lb dumbbells and a mat, so you can do it just about anywhere.
Caution: Please note that this is a high intensity workout, so you should consult with your doctor or physical trainer before attempting it, especially if you are at a low fitness level, or have any pre-existing injuries.
Grab a mat and some water, and let's work out!
The full 30-minute workout includes a warmup and cool-down, with 10 1-minute strength-building and cardio exercises in between.
All you need for this workout is a set of 3-10 lb dumbbells and a mat, so you can do it just about anywhere.
Caution: Please note that this is a high intensity workout, so you should consult with your doctor or physical trainer before attempting it, especially if you are at a low fitness level, or have any pre-existing injuries.
Grab a mat and some water, and let's work out!
Thursday, November 5, 2015
[Video] 4 Simple & Effective Desk Exercises
Did you know that sitting at your desk for more than 6 hours a day not only limits your energy, but also shaves years off your life?
If you're trapped at a desk all day at work, there are still things you can do to get more exercise into your day. These 4 simple exercises can all be done right at your desk, and they will keep you energized throughout the day, alleviate pain and stiffness, and build strength - even while you're still at work!
The important thing to consider when you have a desk job that limits your activity is that doing even just a little bit (more often) helps to keep your muscles on alert and prevents them from wasting away over time. In this quick desk workout video, we give you a simple plan for getting in more exercise at work - even if you're pretty much chained to your desk from the moment you walk in the door.
These 4 exercises address posture, flexibility, and strength, from your back and neck, to your legs, arms, and core.
Do them once every hour, or at the very least a couple of times per day, and see how much better you feel!
If you're trapped at a desk all day at work, there are still things you can do to get more exercise into your day. These 4 simple exercises can all be done right at your desk, and they will keep you energized throughout the day, alleviate pain and stiffness, and build strength - even while you're still at work!
The important thing to consider when you have a desk job that limits your activity is that doing even just a little bit (more often) helps to keep your muscles on alert and prevents them from wasting away over time. In this quick desk workout video, we give you a simple plan for getting in more exercise at work - even if you're pretty much chained to your desk from the moment you walk in the door.
These 4 exercises address posture, flexibility, and strength, from your back and neck, to your legs, arms, and core.
Do them once every hour, or at the very least a couple of times per day, and see how much better you feel!
Thursday, October 29, 2015
[Video] 10-Minute Full Body Office Workout
This short workout will work your entire body in just 10 minutes, providing both strengthening and stretching for your entire body, even during a busy workday. It includes 3 circuits of exercises, and each exercise is done for 30 seconds.
These 13 simple exercises will work your core, glutes, arms, back, shoulders, core, and more, but it won't make you sweat in your work clothes, and you can do the exercises in just about any clothing. Even doing this 3 times a week can make a great difference in your health and fitness.
All you'll need is a desk, a chair, and a wall, so you can do them in any office, or at home as well!
These 13 simple exercises will work your core, glutes, arms, back, shoulders, core, and more, but it won't make you sweat in your work clothes, and you can do the exercises in just about any clothing. Even doing this 3 times a week can make a great difference in your health and fitness.
All you'll need is a desk, a chair, and a wall, so you can do them in any office, or at home as well!
Tuesday, October 27, 2015
Review: FitDesk v2.0 Desk Exercise Bike with Massage Bar
Home fitness equipment is more popular now than ever. People are growing more aware of the importance of personal health and wellbeing, and more and more people are enjoying the convenience of working out at home, along with the cost savings of not having to join a gym.
Many people find themselves stuck at a desk all day long. If you work from home and have a desk-bound job then you might struggle to get much daily exercise. And if you’re very busy, working out at the end of the day might also not be possible. Machines like the FitDesk v2.0 Desk Exercise Bike
allow you to combine exercise with your work.
Of course, there are other products like this on the market, so the FitDesk v2.0 Desk Exercise Bike has competition. The question is therefore whether it’s a decent product in a market full of alternatives. Let’s take a more in depth look and find out.
Key Features Of The FitDesk v2.0 Desk Exercise Bike
RRP: $298.99
Product Dimensions: 28 x 16 x 45 inches
Maximum User Weight: 250 lbs
Desk Surface Dimensions: 16 X 19 inches
Warranty: 1 year
FitDesk v2.0 Desk Exercise Bike: The Pros
1. Be Fit And Stay Productive: The reason products like this are designed is to combine exercise with work. This allows you to keep a reasonable fitness level without having to do extra hours of exercise outside of your working day. It’s also great for those who don’t get much daily exercise because their job revolves around a desk.
This machine combines a work surface with an exercise bike. You can sit at the work surface and pedal while you work. This allows you to improve your cardiovascular health as well as the strength and endurance of your legs without having to leave your work. Combining the two is an efficient solution to many of the problems and challenges that desk-workers face.
2. The Price: At around $300 this is a pretty reasonably priced product. Alternatives in the same market go up to the multiple thousands of dollars which is far too expensive for most people. Those who are on a tight budget will find that this is a product they can more easily stretch to.
3. It's Compact: A great feature of this product is its compact design. If you live in a small home and don’t have much room for exercise equipment you’ll find that this is a good option. It’s got a small footprint meaning that it takes up hardly any floor space. As a result it can easily be squeezed into even very compact living or working environments.
4. It Folds For Storage: Not only is this a very compact machine but it also folds down for storage. That means it can be stashed away out of sight and where it doesn’t get in the way. Again this is great news for a small home, but is also an advantage for anyone who would rather keep clutter to a minimum.
5. Padded Massage Rollers: The adjustable armrest with padded and contoured massage rollers functions both as a rest for your arms when working and also as a support during your exercise. This helps you stay comfortable even for long periods of use, and the adjustable feature accommodates people of any height.
6. It's Quiet: An essential feature for any machine that’s to be used in a home environment is that it be quiet. But this is even more important for a machine intended to be used in a work environment. Noise can be very distracting, interfering with your work. The FitDesk v2.0 Desk Exercise Bike has a quiet mechanism. This means you can easily use it during work without feeling overly distracted.
7. Easy Assembly: Many find the idea of home assembly daunting. This can be a source of great frustration, especially for those who aren’t particularly mechanically minded. Fortunately this machine has a good set of instructions and a pretty simple assembly process. Even those with the worst self-assembly skills shouldn’t find this too taxing to put together.
8. Comfortable Seat Design: Any product designed to be sat on for long periods of time should be comfy, and even more so if it’s meant for a bicycle riding-type motion. The seat on this machine has been improved over the last model, and is now even wider and more well cushioned. It provides plenty of support for your bum so you can work and pedal in comfort even for extended periods of time.
FitDesk v2.0 Desk Exercise Bike: The Cons
1. Desk Not Adjustable: One design let down is that the desk on this machine is fixed and can't be adjusted forward or backward. That means for those who are short, or have short legs, the desk may be further away from the body than you would like for typing.
Small Surface: The work surface is also quite small. It’s about big enough to place a 17” laptop on, but more than that and you’ll struggle. So if you hope to use this as a multi-purpose work space you’ll be frustrated.
Is The FitDesk v2.0 Desk Exercise Bike with Massage Bar Worth Buying?
On the whole this is a good product. Its desk isn’t ideal however, so consider how you plan to use the work surface before committing to this product. However, with that in mind the price is right so this is a machine that can definitely be recommended.
You can currently find it on Amazon.com with free shipping.
Many people find themselves stuck at a desk all day long. If you work from home and have a desk-bound job then you might struggle to get much daily exercise. And if you’re very busy, working out at the end of the day might also not be possible. Machines like the FitDesk v2.0 Desk Exercise Bike
allow you to combine exercise with your work.Of course, there are other products like this on the market, so the FitDesk v2.0 Desk Exercise Bike has competition. The question is therefore whether it’s a decent product in a market full of alternatives. Let’s take a more in depth look and find out.
Key Features Of The FitDesk v2.0 Desk Exercise Bike
RRP: $298.99
Product Dimensions: 28 x 16 x 45 inches
Maximum User Weight: 250 lbs
Desk Surface Dimensions: 16 X 19 inches
Warranty: 1 year
FitDesk v2.0 Desk Exercise Bike
: The Pros1. Be Fit And Stay Productive: The reason products like this are designed is to combine exercise with work. This allows you to keep a reasonable fitness level without having to do extra hours of exercise outside of your working day. It’s also great for those who don’t get much daily exercise because their job revolves around a desk.
This machine combines a work surface with an exercise bike. You can sit at the work surface and pedal while you work. This allows you to improve your cardiovascular health as well as the strength and endurance of your legs without having to leave your work. Combining the two is an efficient solution to many of the problems and challenges that desk-workers face.
2. The Price: At around $300 this is a pretty reasonably priced product. Alternatives in the same market go up to the multiple thousands of dollars which is far too expensive for most people. Those who are on a tight budget will find that this is a product they can more easily stretch to.
3. It's Compact: A great feature of this product is its compact design. If you live in a small home and don’t have much room for exercise equipment you’ll find that this is a good option. It’s got a small footprint meaning that it takes up hardly any floor space. As a result it can easily be squeezed into even very compact living or working environments.
4. It Folds For Storage: Not only is this a very compact machine but it also folds down for storage. That means it can be stashed away out of sight and where it doesn’t get in the way. Again this is great news for a small home, but is also an advantage for anyone who would rather keep clutter to a minimum.
5. Padded Massage Rollers: The adjustable armrest with padded and contoured massage rollers functions both as a rest for your arms when working and also as a support during your exercise. This helps you stay comfortable even for long periods of use, and the adjustable feature accommodates people of any height.
6. It's Quiet: An essential feature for any machine that’s to be used in a home environment is that it be quiet. But this is even more important for a machine intended to be used in a work environment. Noise can be very distracting, interfering with your work. The FitDesk v2.0 Desk Exercise Bike has a quiet mechanism. This means you can easily use it during work without feeling overly distracted.
7. Easy Assembly: Many find the idea of home assembly daunting. This can be a source of great frustration, especially for those who aren’t particularly mechanically minded. Fortunately this machine has a good set of instructions and a pretty simple assembly process. Even those with the worst self-assembly skills shouldn’t find this too taxing to put together.
8. Comfortable Seat Design: Any product designed to be sat on for long periods of time should be comfy, and even more so if it’s meant for a bicycle riding-type motion. The seat on this machine has been improved over the last model, and is now even wider and more well cushioned. It provides plenty of support for your bum so you can work and pedal in comfort even for extended periods of time.
FitDesk v2.0 Desk Exercise Bike
: The Cons1. Desk Not Adjustable: One design let down is that the desk on this machine is fixed and can't be adjusted forward or backward. That means for those who are short, or have short legs, the desk may be further away from the body than you would like for typing.
Small Surface: The work surface is also quite small. It’s about big enough to place a 17” laptop on, but more than that and you’ll struggle. So if you hope to use this as a multi-purpose work space you’ll be frustrated.
Is The FitDesk v2.0 Desk Exercise Bike with Massage Bar
Worth Buying?On the whole this is a good product. Its desk isn’t ideal however, so consider how you plan to use the work surface before committing to this product. However, with that in mind the price is right so this is a machine that can definitely be recommended.
You can currently find it on Amazon.com with free shipping.
Thursday, October 22, 2015
[Video] Quick Upper-Body Desk Workout
Stuck at your desk all day, and need a quick workout you can do at the office in just a few minutes? This upper body workout works your arms, shoulders, back, and core, without even getting out of your chair. (These are also good exercises for people with mobility problems, or those in a wheelchair.)
These 5 simple exercises require no equipment at all, and can be done by anyone of any fitness level. Scale the exercises to your needs - if you are already quite fit, try the advanced sequence (hold each exercise for 10-20 seconds instead of 5). The key is to do each exercise with full intensity, no matter how many reps or seconds you do.
The video is 10 minutes long, but he talks quite a bit, so once you learn the exercises, you can probably do them in half the time.
Check it out!
These 5 simple exercises require no equipment at all, and can be done by anyone of any fitness level. Scale the exercises to your needs - if you are already quite fit, try the advanced sequence (hold each exercise for 10-20 seconds instead of 5). The key is to do each exercise with full intensity, no matter how many reps or seconds you do.
The video is 10 minutes long, but he talks quite a bit, so once you learn the exercises, you can probably do them in half the time.
Check it out!
Thursday, October 8, 2015
[Video] 10-Minute Fun P90-X Workout
Got 10 minutes? Get fit and squash sitting disease with this fast, fun, intense 10-minute workout that will get your heart rate up, your blood flowing, and your muscles burning!
This short workout will work all of your major muscle groups for great toning for your abs, back, legs, arms, and more, plus a good cardio burn as well to increase your metabolism and burn more fat. All you need is a mat and a set of hand weights - or do it without weights if you prefer.
For a 10-minute workout, this can't be beat!
This short workout will work all of your major muscle groups for great toning for your abs, back, legs, arms, and more, plus a good cardio burn as well to increase your metabolism and burn more fat. All you need is a mat and a set of hand weights - or do it without weights if you prefer.
For a 10-minute workout, this can't be beat!
Tuesday, October 6, 2015
Is Sitting Disease Killing You?
Let’s face it: we no longer live in the cavemen era that our bodies
were built for, where our ancestors had to kill or grow their own food,
and were constantly on the move. Nowadays most people spend their day
sitting at their desk, sitting in the car, sitting on the couch, and
then going to bed. If this is what your day looks like as well, then
your sedentary lifestyle may be slowly killing you.
What is a Sedentary Lifestyle?
Simply
put, a sedentary lifestyle is a lifestyle where you get little to no
physical activity that involves being on your feet. This type of
lifestyle is one of the worse kinds of lifestyles you can have, even if
you don’t engage in other health-damaging activities such as smoking and
excessive consumption of alcohol. This is because there are a lot of
health risks that come with a sedentary lifestyle, as more and more
evidence shows.
Health Risks of a Sedentary Lifestyle
Included among the many health risks that you could face if you maintain your sedentary lifestyle are:
It’s simple: just start moving around more. Nobody is asking you to start running marathons every day (though, if you could, that would be great!). Just take small steps to ensure that you get some exercise into your day. For example, you can take the stairs instead of the elevator, and park your car a little bit further so you can take a short walk before and after work. Get a treadmill desk, or at least a standing desk if possible if you sit at long periods at work. Stand while you are on the phone. Every little bit adds up, but if you can add in about 30 minutes of proper exercise each day, that would be even better. Check out our Fun Ways to Exercise page for some fast and fun ways to work out that only take a few minutes per day.
So, start taking those baby steps towards a healthier lifestyle today. When you have a healthy heart at 70 and beyond, you’ll be happy you did!
What is a Sedentary Lifestyle?
 |
| (Photo credit: Wikipedia) |
Health Risks of a Sedentary Lifestyle
Included among the many health risks that you could face if you maintain your sedentary lifestyle are:
- Sleep apnea, where obstruction to the airways causes you to stop breathing periodically when you are sleeping. The obstruction can be caused by many reasons, but obesity and a sedentary lifestyle contribute to it significantly. These breathing pauses can be very detrimental in the long run, and have been linked to heart attack, stroke, and the development of diabetes.
- Cardiovascular diseases, or in simple terms, diseases of the heart and blood vessels. Leading an overly sedentary lifestyle is usually coupled with eating too much and weight gain, which in turn increases your risk for heart disease.
- Mental slowdowns as you get older. There is some evidence that a sedentary lifestyle can push along the process of memory deterioration as we age.
- Pulmonary embolisms, which are more common among sedentary people, and there is an even higher risk if a sedentary woman is also on birth control pills.
It’s simple: just start moving around more. Nobody is asking you to start running marathons every day (though, if you could, that would be great!). Just take small steps to ensure that you get some exercise into your day. For example, you can take the stairs instead of the elevator, and park your car a little bit further so you can take a short walk before and after work. Get a treadmill desk, or at least a standing desk if possible if you sit at long periods at work. Stand while you are on the phone. Every little bit adds up, but if you can add in about 30 minutes of proper exercise each day, that would be even better. Check out our Fun Ways to Exercise page for some fast and fun ways to work out that only take a few minutes per day.
So, start taking those baby steps towards a healthier lifestyle today. When you have a healthy heart at 70 and beyond, you’ll be happy you did!
Tuesday, September 22, 2015
Yoga for Women: A Non-Violent Approach to Exercise
Many
women pile up an array of small violences against themselves from the
moment they wake up - caffeine, cigarettes, abrasive exercises or no
exercise at all. Lots of faddish fitness programs today have this
violent approach - do 50 leg raises or pound your body jogging on the
pavement or jump around to a rhythm not of your own making. Is it any wonder we don't like to exercise?
For a happier, healthier life, your approach to fitness and well-being and to life in general should be nonviolent one - working smoothly with concentration and determination at your own pace without competing with anyone else. Don't be ruthless with yourself and you won't be ruthless with other people.
Yoga is a great way to start off your day on a peaceful note.
First things first, when you roll out of your bed, sit onto a mat on the floor and hug your knees to your chest. Then raise your legs in the air and stay bottoms up until your head clears. Next stand up and drop your forehead to your shins until you feel ready to tackle the toothbrush and get on with your day.
Your morning yoga routine should center on postures drawn from the 5,000-year-old technique whose name comes from the Sanskrit for sun, moon and join together. The exercises can range from deep breathing to pretzel-like stretches.
Yoga can be strenuous, but it should not be painful. It can be gentle and easy, or challenging. It helps you relax, but it can also give every inch of your body a terrific workout.
Yoga helps you maintain flexibility, build strength and muscle definition. Ideally, you could try spending 60 to 90 minutes on your yoga routine, before breakfast, five to six days a week, but as little as 10 minutes a day can really help start your day off on the right foot.
Don't space out during workouts. Use that time to tune in to your body and have a private conversation with yourself: 'How do I feel physically, mentally?' 'How is my balance and coordination today?' 'Is there something I should pay special attention to?'
Practice yoga in the early morning or early evening at least one hour after a light meal or three to four hours after a main meal. If you are hungry before practice, try tea, milk or fruit juice.
Following these basic yoga tips on a regular basis can help women obtain a more healthy and balanced life
For a happier, healthier life, your approach to fitness and well-being and to life in general should be nonviolent one - working smoothly with concentration and determination at your own pace without competing with anyone else. Don't be ruthless with yourself and you won't be ruthless with other people.
|
| (Photo credit: Wikipedia) |
First things first, when you roll out of your bed, sit onto a mat on the floor and hug your knees to your chest. Then raise your legs in the air and stay bottoms up until your head clears. Next stand up and drop your forehead to your shins until you feel ready to tackle the toothbrush and get on with your day.
Your morning yoga routine should center on postures drawn from the 5,000-year-old technique whose name comes from the Sanskrit for sun, moon and join together. The exercises can range from deep breathing to pretzel-like stretches.
Yoga can be strenuous, but it should not be painful. It can be gentle and easy, or challenging. It helps you relax, but it can also give every inch of your body a terrific workout.
Yoga helps you maintain flexibility, build strength and muscle definition. Ideally, you could try spending 60 to 90 minutes on your yoga routine, before breakfast, five to six days a week, but as little as 10 minutes a day can really help start your day off on the right foot.
Don't space out during workouts. Use that time to tune in to your body and have a private conversation with yourself: 'How do I feel physically, mentally?' 'How is my balance and coordination today?' 'Is there something I should pay special attention to?'
Practice yoga in the early morning or early evening at least one hour after a light meal or three to four hours after a main meal. If you are hungry before practice, try tea, milk or fruit juice.
Following these basic yoga tips on a regular basis can help women obtain a more healthy and balanced life
Thursday, September 10, 2015
[Video] 30-Minute Women's Weight Training Workout
This 30-minute weight-training workout is a great way to build strength, boost metabolism, and burn fat. The workout uses simple exercises, so that you can focus on form and control. The use of slightly heavier weights helps to fatigue your body and achieve maximum strength-building effects, with fewer repetitions.
This low impact workout is designed for all fitness levels; for a more advanced workout, simply add more weight. This sequence will work your legs, back, shoulders, arms, core, and more.
You will need a mat and 2 sets of dumbbells - a heavy one, and a lighter one.
Be sure to listen to your body during the workout and use a weight range that is appropriate to your personal strength and skill level.
Let's work out!
This low impact workout is designed for all fitness levels; for a more advanced workout, simply add more weight. This sequence will work your legs, back, shoulders, arms, core, and more.
You will need a mat and 2 sets of dumbbells - a heavy one, and a lighter one.
Be sure to listen to your body during the workout and use a weight range that is appropriate to your personal strength and skill level.
Let's work out!
Tuesday, September 8, 2015
5 Reasons Women Should Lift Weights
There used to be a belief that women
should not lift weights. The thought was women would lose the
feminine look when they got "muscled up" and bulky.
And yes, if you are a female bodybuilder on supplements and steroids,
you won't look much different from the men who practice the same
weightlifting ideals. But for most women, you are really not likely to get very bulky from lifting weights, as you don't have the same amount of testosterone as men do.
In fact, you really should be lifting weights as a
woman, and here are 5 really good reasons why.
1. You'll Burn More Fat
A Penn State study showed what several
other research papers and number crunching fitness experts have revealed. Weight training burns 30% to 40% more fat than diet or aerobic exercise. The Penn State researchers formed 3 groups of dieters:
other research papers and number crunching fitness experts have revealed. Weight training burns 30% to 40% more fat than diet or aerobic exercise. The Penn State researchers formed 3 groups of dieters:
- Those who did not exercise at all
- Dieters who exercised aerobically
- Those dieters that lifted weights as well as doing aerobic exercise
Across-the-board, an average of 21
pounds was lost by all of the dieters. However, the weightlifting
women lost almost pure fat! The dieters who did not exercise, and
those that only enjoyed aerobic exercise, saw 25% of their weight
loss coming from muscle. Not good.
2. You Will Build Stronger Bones
 |
| (Photo credit: Wikipedia) |
Weight resistance training for 12 to 18
weeks delivers bone growth of 15% to 20%. Strength training with
weights over time on a consistent basis makes your bones stronger and
healthier. This is especially important for women, who suffer a
naturally greater tendency for weaker bones and poorer bone density
as they age.
3. You Can Wear More
Complementary Clothing
We have already seen that weight
training is an awesome fat burner. Between the ages of 30 and 50
women lose 10% to 20% of their muscle naturally. Your body weight
usually goes up during this time, in the form of fat gain. A
consistent weightlifting regimen helps you regulate a healthy waist
size, keeping embarrassing fat deposits from limiting your clothing choices.
4. You Will Adopt a More Nutritious
Diet
For any number of reasons, it appears
that women who work out with weights frequently often improve their
diet as well. It just makes sense. When you see and feel yourself
becoming stronger, looking sexier and burning fat, you want to keep
the process going. Not only does your body burn more calories as a
result of a weight training program, but you mentally find it much
easier to stick to a nutritious diet when you like the way you look
in the mirror.
5. You Will Be More Successful,
Productive and Happy
When women lift weights as a part of a
healthy lifestyle, they can see the results in the mirror. This makes them feel good
about themselves, and exercise even triggers the release of "feel
good" chemicals in your brain. As a result of looking and
feeling great, you begin to fuel your body with healthy food as
opposed to fast food, sugary sweets and processed garbage. All of
these steps combine to make you more productive because you are
filled with so much natural energy. This leads to success in all
areas of your life, and what woman wouldn't be happy with that
outcome?
Thursday, August 20, 2015
[Video] 20-Minute Metabolism-Boosting Workout
All types of exercise are not created the same. Some kinds of exercise are more effective at burning fat, and at boosting your metabolism, so you will continue to burn fat long after your workout is done. In general, long-session endurance exercise is not that great at building your metabolism.
What is? Exercise that is done in shorter, more intense intervals, and that builds muscle at the same time as getting your heart rate up. More muscle mass means more fat burning effect throughout your day.
This short workout combines the cardiovascular effect with muscle building exercises using just your own body weight.
All you need for this workout is a mat, so let's grab some water and get your metabolism going!
What is? Exercise that is done in shorter, more intense intervals, and that builds muscle at the same time as getting your heart rate up. More muscle mass means more fat burning effect throughout your day.
This short workout combines the cardiovascular effect with muscle building exercises using just your own body weight.
All you need for this workout is a mat, so let's grab some water and get your metabolism going!
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