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Whether you are new to exercising or have been working out for years, no one is immune to muscle soreness. If you are a sucker for punishment like me, you might see the soreness as your reward for your hard work; however, I imagine that most people could live without the discomfort. In fact, soreness can be a major deterrent for working out. The good news is there are measures we can take to minimize the aches and pain.
I was once running on a treadmill and noticed that after a half hour of running at a moderate pace, the calorie counter indicated that I had already burned a whopping 700 calories! I can assure you that as much as I like to push myself, there is no way I burned off that many calories in such a relatively short period of time. Many of us tend to get caught up in the calorie counting displayed on machines, but the truth is – it’s not very accurate at all. In fact there are a few myths we need to set straight when it comes to our beloved cardio machines.
Even the biggest gym rats can get bored of their workout routine. The exercises become less challenging, and you no longer experience the same rewards and excitement. Sometimes, you can even lose your motivation and stop working out all together. The good news is you can actually prevent workout boredom. There some key signs you can learn to identify that will tell you it’s time to shake things up, allowing you to remain consistent and enthusiastic about working out.
In last week’s post, I listed cardio acceleration as a small change you can make in your workouts that can lead to big results. Just to review, cardio acceleration is a method of combining cardio activity with strength training. The idea is to keep your heart rate up during your strength training workout by doing short bouts of cardio exercises between sets. The result is twofold: First, you get a kick butt workout that challenges you to continuously move and leaves little time for rest. Secondly, cardio acceleration actually enhances muscle recovery. Research suggests that the increased heart rate from the cardio acceleration boosts the blood flow to the muscles which can in turn enhance the muscle’s ability to recover quicker.
The New Year always brings with it new resolutions, especially in the realm of fitness. But before you dive into the waters of change, think about this – fitness and nutrition experts agree that thinking small and making slight modifications is the best solution and smartest approach for long term success.
We don’t need drastic change – we just need a little tweaking. If you set a weight loss goal for yourself this year, take it slow so you can easily fit it into your life and then continually progress. You don’t need crazy diets or marathon workouts at the gym – this will only lead to burn out. Instead, follow some of the nutrition and fitness tips below and see how a little change can go a long way!
Countless crunches are not the answer to chasing a flatter stomach. Our stomach muscles are actually made up of four major groups which include:
1) Rectus Abdominis – abdominal muscle tissue that goes from your breastbone all the way down to your pelvis
2) Internal Obliques –abdominal muscles that run from your ribs to your hips in a backwards direction
3) External Obliques –abdominal muscles that run from your ribs to your hips, but in a forward direction
4) Transverse Abdominis –smaller stabilizing muscles of your core that are just beneath the obliques
The key to a tighter tummy is developing a program that that targets each muscle group.
Everyone wants to boost their metabolism and find the best balance for working at the optimum pace to burn calories quick and effectively. A great method for jump starting your metabolism is superset weight training. Read the rest of this entry »
TRX® Suspension® Training is one of the latest trends in the fitness world that is gaining popularity worldwide. Developed by the U.S. Navy SEALS, TRX training focuses on leveraged body weight exercises that build power, strength, flexibility, balance, and mobility.
In the last post, we featured some great lower body resistance band exercises, but any great fitness program has to provide a balanced workout for the entire body. Check out the following upper body resistance band exercise and add them to your routine!
As the summer begins, we usher in the travel season and take some much needed vacation, but that doesn’t mean we need to take a vacation from exercise. We might not always have access to a gym, but that shouldn’t stop us from continuing cardio activities and even getting in some strength training with a resistance band. Resistance bands are the ultimate travel friendly exercise equipment – they are lightweight, don’t take up too much room, and are relatively inexpensive. Resistance bands are also great because as studies have shown, they offer the same benefits in helping to build muscle endurance as machines in the gym or free weights.
Check out the following lower body exercises that can be done anywhere with your resistance band!
