exercise Archives - Page 2 of 4 -

Gym Bag Essentials

At times it is hard to motivate yourself to get to the gym, let alone finding the time to pack a gym bag. Ideally, a gym bag should be a designated bag which is large enough to tote everything you need for a comfortable workout and post workout session.It should be lightweight, sturdy, washable and durable.

To make a trip to the gym a cinch, here’s what your gym bag should ideally carry:

A Water Bottle. You need to be hydrated to work out properly.
Towels. Nobody likes that person who doesn’t wipe down a machine after them.
Heart Rate Monitor. To make sure you’re in the fat burning zone, or the cardio zone.
A change of clothes for post workout.
Toiletries for showering and freshening up after your workout.
Running Shoes.
Laundry Bag. Keeps your gym clothes separate and prevents your gym bag from getting stinky.
Flip Flops. Quick slip on shoes for walking around in the locker room and shower. Prevent the spread of athlete’s foot.
Fuel. Something to give you more energy. Banana, granola bar, etc.
Deodorant to help keep you smelling fresh.
MP3 Player or iPod. Keep you entertained and keep your energy level up by working out to some of your favorite tunes.
Magazines or reading material.
Brush, Comb and hair accessories.
A Workout Journal. Essential if you want to keep track for weight loss and getting fit.

If your gym bag has multiple compartments, you can use these to store your items securely. Inside zipped compartments are also a great place to store your gym membership card and locker key, along with your regular essentials such as a cell phone, car keys, and credit cards.

Because a gym bag has a tendency to get dirty and smelly, it’s important that your designated bag be washable. You can also invest in odor repellent shoe sachets, or create your own by tying up baking soda in a piece of muslin cloth. Have your bag ready so all you have to do is grab it and go. Eliminate any excuse to keep you away from your workout.

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Seasonal Workouts

Changing your workouts every season can help reduce boredom and keep things fresh, leaving you energized and motivated to stay interested in working out.Try adding something new each season, Winter, Spring, Summer and Fall.

Winter
The colder weather might keep you inside and out of the elements. In the winter you want to spend a little bit more time warming up then you usually do. The cold outside can make your muscles tight and unwilling to move. So it is really important to achieve a high degree of flexibility throughout your body if you want to stay injury free. If you do step out to do an outside exercise, make sure you are layered in clothing. The first layer should be of a material that absorbs sweat. The outermost layer should be wind and water proof. Enjoy some winter sports as well. They offer a fun way to get in some exercise. Ice skating and skiing are both winter activities that burn lots of calories. Getting to the gym to do your workout will also help to fight those winter blues. Add in some swimming or water aerobics at your gym or your local pool is something different to keep you interested. Talk to your trainer to give you some good suggestions for water fitness. Keeping fit during the winter will also help with those shoveling injuries that can happen, keep your fitness levels up and your back, arms and legs strong. Staying healthy and active will make the winter just fly by.

Spring
After what might have been a long winter, or at least what may have felt long, getting outside in the spring is a great way to refresh your workout routine. Talk to your trainer to have them build some outdoor exercises into your gym workout. If it’s not raining, add a walk to your daily routine either at lunch or in the evening after dinner, it’s a great way to enjoy the warmer weather, spring flowers and fresh air. Now that the snow is gone, there is no reason not to dust off that bicycle and take it out for a ride. Plan a good route with your trainer with some challenges, will add to your regular workout routine. Keeping fit through the spring will help you eliminate the potential of sore backs when you go to do your spring gardening.

Summer
Ahhhh.summer. Warm weather, longer days. Summer is a great time to get outside for some exercises to accompany your gym workouts. There are endless possibilities to get active in the summer. Summer is a good time to join a team. Get active in a baseball, soccer, volleyball, tennis league, etc. It’s a great way to get some exercise while having fun and meeting new people – most of the time it doesn’t even feel like exercise. Summer weather and conditions are great for starting that running program you have always wanted to do. The longer days and drier pavement makes it a lot friendlier to people to get out. Set up a route with your trainer that will challenge you and get some good results. Don’t forget you still need to visit the gym and work with your trainer to do some weight training. A full body workout will work best for a balance of losing weight and improving strength. Always remember, with summer usually comes heat, so make sure you drink lots of water to keep you cool and hydrated.

Fall
The leaves are turning and the days a little cooler. What better time to take some of your workout outside. Take a day a week and meet your trainer outside of the gym. Find a fitness trail nearby and do your workout routine. Fall is probably the best time to head out for a hike. Plan a day of it and pick a trail and area to explore. A trail with some hills will help burn more calories, tone your thigh and buttocks and usually gives a spectacular view as well. While the weather is still warmer and the waters not too cold, Fall can be a great time to get out for a paddle on a nearby lake, river, pond. It’s an excellent cardiovascular workout and a good way to keep your arms in shape.

Whatever the season, there is always something new and exciting to add to your workout regime to keep your interest and motivation. Work with your trainer and plan something different each season and keep things fresh to help you stay on track of your goals.

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Add a Little Yoga

You may already have a well developed training schedule that includes weight training, cardio/aerobic exercise and resistance training, but have you thought of adding some yoga. Because of its perceived gentle nature, yoga is often overlooked as an extremely effective complement to a regular exercise routine. Adding a little bit of yoga to your training/workout routine will offer many benefits. Ultimately, it will help you strengthen and tone your muscles evenly as you work out. The poses and meditation also enhance your flexibility, balance, and contribute to a happier training routine.

The postures of yoga target all the joints of your body even though you rarely use some. The exercises also strengthen joints you regularly work out such as hips, knees and ankles. It straightens and strengthens the spinal cord as well as tightens the core. These will in turn lower chronic pain on your lower back. It also lubricates your joints, which means they will hurt less while you are working out.

Adding some Yoga to your workouts can have several benefits:

Core Strength – Yoga’s slow, focused movements demand a strong midsection, which creates a perfect foundation for strength training and bodybuilding. The isometric contractions that are part of many of the yoga positions tap into a new level of resistance training that cannot be accomplished with exercise equipment alone.
Range of Motion and Flexibility – Yoga training will help improve performance and prevent injuries during workouts and athletics by gently increasing your range of motion and flexibility.
Balance – Athletic training and weight training effectively develop certain specified muscle groups while some other may get ignored causing an imbalance in the mechanics and muscular system. Yoga training can help improve your body’s balance by addressing some of these underdeveloped areas.
Effective Breathing – Breathing supplies your body and muscles with essential oxygen. During athletic events and workout routines, it is easy to forget to take in full breaths and deliver the proper oxygen levels to all required areas. Yoga helps to train your body how to effectively take deep full breaths.
Downtime Exercise – Too much of something is not a good thing. It is important to take downtime when working out. Use your downtime days to stay active and by doing yoga. There are many yoga styles that are relaxed and less intense to offer the ability to exercise during off days (or even injured, with physicians approval).

Doing a few yoga moves before your workout will minimize or prevent injuries during the workout. Doing yoga after a workout will help your muscles recover and get ready for the next day. Yoga is also beneficial for your internal organs since it stimulates them and prevents various diseases. Get your trainer to help you out by adding some moves into your regular routine or in addition to your workout sessions, add some yoga on the off days. Adding yoga to your workout routine will add a whole new dimension to your total fitness that will serve you well for a lifetime. There are many styles and intensities that you can find one that is perfect for you and your fitness goals.

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Hiking for Fitness

Hiking is a great way to get outside, get some fresh air, enjoy your environment and get in some excellent exercise. It’s an easy, inexpensive addition to your workout at the gym. Find a local Conservation Area, National/State Park, or just a trail in your neighborhood.

It is wise to be prepared for your hike. Be sure to check your physical condition and limitations with the condition of the trails. Consider factors such as weather, terrain and altitude before you go. Preparation for the trip is very important, the more tough the terrain is; the more training may be required ahead of time with your trainer. Work with your trainer and let them know your plans. They can maybe even suggest some exercises to help warm you up before your hike. Hiking involves a lot of up and down hill and other terrains, each of these can put different strains to your body. Start small then slowly build yourself up to something more challenging.

It is important to prepare for your hike so you don’t end up with sore, blistered, tired feet. To start, pick a trail that best suits your own fitness level. Don’t be afraid to start on more level terrain and a short hike. Any type of hike is a benefit to health. If you plan on hiking over hilly or difficult terrain, make sure you take the right gear with you. Maybe a walking stick, hiking boots, a backpack with snacks will all be required. Whichever distance and terrain you choice, it is important to warm up and stretch before heading out.

Eating right is very essential if you want your hike to be a success. Make sure you have a diet that is rich in vitamins, minerals, proteins and all the good stuff your body needs to keep it fit and healthy and to keep you going throughout your hike. Bring some yummy, healthy treats along with you.

Here are 3 great reasons to start hiking:

Experience Nature: The only way to truly experience the outdoors is by walking. It puts you in a hands-on situation and allows you to absorb every nuance of natures’ beauty. You will get to enjoy the sounds, smell and feel of the seasons.
Get Great Exercise: Hiking provides the steady exercise that doctors recommend for weight loss and heart issues. Walking or hiking, unlike jogging, will not jar your joints or cause undue stress on your legs and back.
Hike to Relax: Hiking allows you to let go of your stresses. Take a deep breath and get away from it all for just a little while.

Plan your hiking route, get some friends and family together and go out and enjoy what nature has to offer all while getting a great workout.

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Crunch Time

There are many exercises for developing your abs muscle. Crunches are probably one of the most common exercises done to tone up your middle. An effective way to tighten and strengthen your abdominal muscles is to do the traditional abdominal crunch exercises. They are very versatile and convenient because they can be performed basically anywhere whether it is lying flat on the floor, using a weight lifting bench, a Swiss ball or an abdominal exercise machine. It is important you work with your trainer to make sure you have the right balance of exercises to get the best workout, and to make sure you are doing it properly to avoid injury and get the best results.

The basic crunch is a vital part of any crunches workout. If done correctly, this exercise will help flatten and tone both your lower and upper abdominal muscles and you will be able to get hard rock abs. The key to getting the flat abs you want is to do the crunch correctly, making sure that you are really working those abdominals.

Lie your back flat on the ground with your knees bent at a 90 degree angle, then place your hands behind your head or across your chest.
Pull your belly button towards your spine, and flatten your lower back against the floor.
Slowly contract your abs while bringing your shoulder blades just an inch or 2 above the ground.
Exhale as you rise up. Your neck should be straight, chin up.
Hold that position for a few seconds while breathing continuously.
Slowly lower your back down to the floor but don’t fully relax.
Repeat for 20 to 25 times with perfect form.
For more variety, bring your knees and upper body towards the torso to perform a full body crunch.
To make it more challenging, try the crunch while balancing on an exercise ball.

There are three main mistakes people make when trying to perform the crunch. The first is that they pull on their neck to get them up, rather than lift with the abdominals. In this instance, the best you can get is a sore neck instead of strong abs. Another big mistake people make is not breathing through the exercise. When performing the crunch, always exhale up and inhale down. Finally, many people attempt to just lift themselves straight up rather than perform the crunching motion. In a proper crunch the torso should be rolled up to the top of the movement, using your abdominals to do the lifting.

Other ab exercises to add to your workout routine include:

Planks – laying on your stomach raise the body up supporting on your feet and forearms. Hold for 30 seconds to 1 minute, rest and repeat. Planks are an excellent core exercise and will strengthen your stomach muscles and your back.
V-sits – while laying on your back with your arms above your head, lift your torso up keeping your back straight. At the same time bring your legs up until your hands are almost touching your feet. Lower your legs and upper body back to the mat and repeat.
Knees to Elbows – hang from a chin up bar, keeping your stomach tight bring your legs up and lean your body back until your knees touch your elbows. Stay controlled while performing the exercise to prevent swinging.

There are many other great core exercises including moves and poses from Pilates and Yoga. Many machines in the gym can be used to strengthen your abdomen. To achieve that six pack abs or a flatter stomach, work with your trainer to work all the angles of the abdominal area. You must work different muscles with different exercises by using various resistance levels.

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Say Goodbye to Flabby Arms

Are you embarrassed by the way your arms look? Do you have that extra piece of skin under your arm that flaps when you wave? The female body is highly vulnerable to sagging because fat is deposited in the female body in three areas; the tummy, buttocks and the back of the arms. It’s time to get a great arm workout to remove that annoying double wave.

Tricep workouts will focus on that problem area. The triceps are the muscles that are on the back of the arm and this is the area that most women (and men) want to tighten. There are many different exercises to work the triceps, including anything that causes you to straighten your arm or push to extend your arm. Push ups, dips, tricep extensions, and tricep pushdowns are all great exercises to work the triceps. Here are some great exercises to help tone the troublesome spot.

Close Grip Push Ups
A great way to train your triceps at home or even on vacation is with close grip push ups. They are similar to regular push ups, except your hands are close together. If you have trouble performing these or standard push ups, try them with your knees touching the floor, or even standing while pushing on a wall. The further away that you are from the wall, the more resistance there will be. Don’t be afraid to do these wall type of push ups at first until your strength increases. Once you do them consistently for a while, you will soon be able to do them from your knees, and then eventually full close grip push ups.

Resistance Band Tricep Extensions
Tricep extensions are another great exercise and they work the triceps in a different way than what push ups do. Get a band that has an amount of tension that you can comfortably do around ten reps with. You can stand on the center of the band and have one of the handles in each hand. Extend your arms up alongside your head with the elbows pointing up and your arms bent. Keep your elbows up and do not move your arms at the shoulder joint. Extend your arms by straightening them at the elbows and keeping the shoulder joint locked. You should be able to feel the tension in your triceps or the back of the arm. Do your reps slowly and controlled at all times, pausing slightly at the top or lockout position.

Triceps Kickbacks
Stand straight next to a bench or a paddled chair. Place one arm and one leg folded on the bench. Your upper body will be bent over so it is parallel with the ground. Hold a dumbbell (or weighted object). Raise your elbow so your upper arm is also straight (parallel) to the ground while the other arm is supporting the weight of your body. The elbow must be at a right angle. Repeat for several repetitions. Switch over to the other arm.

Flabby arms are a curse restricted mainly to women. Men gather fat in their biceps, but for women it’s all in the triceps, and after a certain age, no matter how thin a woman may be, they inevitably get saggy arms. Ladies, don’t be afraid to build up your arms. Women lack the testosterone that causes triceps and biceps to bulk up. Instead women get fine toning and light definition in their arms. The list above are just some of the simpler arm toning exercises you can do. There are many more, both cardio and resistance that will help tone your upper arms. Talk to your trainer to set up the right workout for you to get the desired outcome you are looking for. Combined with a healthy diet and workout routine, you’ll get rid of that embarrassing excess wave and get the sexy arms you have always wanted.

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Cardio for Fun

We already know how great aerobic activities are for your heart, body and mind. After all, regular cardio exercise has been shown to reduce body fat, decrease total cholesterol, boost mood, lower resting heart rate, and improve heart and lung function but how can we add to traditional cardio fitness to keep your workouts interesting.Try something fun, something that you wouldn’t really think is a cardio workout. Get your trainer involved too. They will keep your cardio routines fresh so you don’t start dreading it. You may not realize that a lot of the activities you may do around the house, or do with your kids are great cardio workouts.

There are hundreds of cardio options out there. The trick is picking a few that you like and then doing them at an intensity that is high enough to count as cardiovascular exercise. To be considered a cardiovascular workout, you need to meet two principles. 1) Intensity has to be high enough to elevate your heart rate into an aerobic zone which is 55% to 85% of your maximum heart rate. 2) For any activity to count as cardio, it has to last at least 10 minutes per session. And for best results, you need to do at least 3 days of cardio (with no more than 2 days off between sessions) per week.

There are fun activities that we did as kids and may do now while playing with our kids. Try some out to get your heart rate pumping and those lungs working.

Walking the dog
Playing Dodge Ball
Tag
Hula Hooping
Obstacle Courses
Jump Rope
Water games
Skipping
Hop Scotch
Jumping Jacks
Trampoline Jumping

There are many other forms of cardio activities that you can add to your regular fitness routine including classes or group training so speak with your trainer to discuss what’s available.

Have fun finding some new favourite cardio exercises. There are so many choices now, there’s no excuse to get bored or dread cardio ever again.

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Exercise Addict

Remember the old adage, too much of anything in life can be a bad thing? Even something as simple as drinking water can be dangerous if you consume excessive levels. Exercise is a really important part of a healthy lifestyle – but make sure you build a healthy addiction to exercise. Exercising regularly is a major component in leading a healthy lifestyle. To get into the habit of exercising on a regular basis, you may need to set aside time in your schedule to visit the gym and find a type of exercise you can genuinely enjoy. At other times, you may have difficulty becoming addicted to exercising if you feel as if you aren’t reaching your goals in terms of fitness or weight loss. This is where a personal trainer can really keep you motivated and keep your enthusiasm and interest in your workout while changing things up and staying on track of your goals. Take a positive approach to exercise and making specific changes to your lifestyle, you can become addicted to exercising and improve your health in the process.

Here are some tips to become a Healthy Exercise Addict.

Select a type of exercise best aligned with your interests.
Recruit a friend or family member to exercise with you.
Set aside time in your day for exercise.
Exercise at your pace.
Set fitness and training goals.
Keep yourself entertained while you exercise.
Reward yourself (clothing, jewelry, shoes).

Recovery time is an important aspect of physical training and without it you are likely to eventually experience physical symptoms, such as muscle or joint damage, prolonged fatigue, and be more prone to infections. Again, working with a trainer will make sure you aren’t over doing it and prevent you from doing more damage than good.

Don’t let exercise start to take over your life. Have it be an important part of your week, but ensure that you take some recovery time and don’t forget about spending time with those that are important in your life. Liking what you do, will make you want to continue to do it. Make exercise your healthy addiction.

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Burn Baby, Burn

Weight lifting is one of the most popular exercise forms. Weight lifting was earlier taken up by body builders. However, today anyone looking to lose fat and build up a toned and structured body should add it to their workout. Weight lifting is a great way to burn lots of calories.

Adding weight lifting to your regular exercise routine will help you burn some serious calories. If you are looking for a leaner, more muscular physique, you need to lift weights. Strength training is a fantastic way to burn calories. This type of training uses more muscles at any given time than other forms of training. When you use more muscles it requires your body to use up more energy. Although cardio burns calories throughout the exercise, building muscle through weight lifting burns fat during the exercise, and long after the exercise has been completed.

Muscles burn about 10 times the calories per pound than fat does. Weight lifting increases your metabolic rate and burns calories effectively. It also helps to check the calorie count even when the muscles go through the repair process when you are not working out. If you want to lose over all body fat then weight lifting programs are the best options. Weight lifting speeds up the process of calorie loss.

In addition, weight training is essential for keeping the weight off once you have reached your goal weight. Many research studies have shown that the participants who lost weight through a combination of exercise and caloric restriction were better able to keep weight off over the long term versus those that only undertook caloric restriction.

When you start to workout with weights, never workout any more than 4 days per week. Your body is put through a tremendous amount of stress when you are lifting weights. Anything more than this could be opening yourself up to muscle fatigue, muscle strains and injuries. You get the most of your gains on your rest day. If you are new to weight training, be sure not to focus so much on the scale. Muscle weighs more than fat, so as you are gaining muscle and losing fat, the scale may not tell the whole story.

Unfortunately, as we age we lose muscle and gain fat. We lose about 20% of our muscle mass after 30 years of age. The only way to retain our muscle mass is with weight lifting. When you increase your muscle mass you burn more calories. Your metabolic rate will remain elevated longer and you will burn more calories with less effort. Weight lifting will help you lose weight faster.

Meet with a personal trainer to get you on the right program of weight training for you to reach your workout and weight loss goals. A trainer will teach you the proper exercises and form so that you don’t injure yourself during your workout.

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Gym Time

How can you get the most of out of your gym experience when the only time you can get there is the busiest time? Trying to complete a workout in a busy gym can be intimidating, confusing, and frustrating.

Don’t fall into the routine trap. The trick is to be able to recognize the alternatives available to you and understanding the purpose of each exercise. When you know why you are using the exercises you use you will be able to find other options to help you get to your goals. For example, if the rower you normally use is busy try using the treadmill.
Make the most of dumbbells. Dumbbells take up less space and offer you more flexibility. Plus, even in a busy gym, there are always some available.
Stand to do it. Don’t waste time waiting for a bench to become free. Stand to do the work out and get exercise options and angles you won’t get sitting down. Standing will work more of your body since you have to work your core and support muscles to hold you in place while you perform the exercise.
Body Weight Exercises. Body weight exercises are a great way to still work out in a crowded gym. Try pull ups and dips while you may be waiting for another piece of equipment to become free.
If you are using a machine and MUST leave it for a minute to come back to it, leave a marker. Signify that your machine or equipment is still in use. However, try to make sure you stay on the machine when possible for the whole duration of use. That will eliminate any misunderstandings of the machine being available. While you’re busy working on one piece of equipment, plan your next move. Look around the gym and take note on what is or looks like it will be coming available. This way you won’t waste time and let that heart rate slip while you stand around waiting for your next move. It is also helpful to get to know other members and trainers in the gym. You can then feel more comfortable sharing equipment.

There are many workout options you can try in between stations or while waiting for a machine. Try some of the following:
- Wide squat – 10 reps
- Chin ups – 8 reps
- Step ups – 10 reps per leg
- Barbell rows – 10 reps
- Side Plank – 8 reps per side hold for 10 seconds each
- Balance Ball Rollout – 20 reps
Think outside the box when it comes to your workout. A crowded gym can be an opportunity to vary your workout. A trainer is a good way to get your work out going during a busy gym time. They have programs built based on equipment available and know what would be a great substitute when you can’t get on the machine you need.

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