Healthy Horizons

Healthy Horizons

Category Archives: Workout Wednesday

The Best Holiday Workouts When Time is Short

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‘Tis the season for stress, missed workouts, and falling off the workout wagon. We know that the holiday season is a hard time to keep honest about our calorie intake and committed to exercise. So to battle the bulge, make your exercise programs easy to fit into any schedule and use calorie burning exercises.

Here are two holiday workouts in two convenient time-frames that will fit into anyone’s schedule, can be performed just about anywhere and will help to stave off the extra pounds from the holiday festivities.

Got 15 minutes? Help burn off a few cookies or maybe a small slice of pie.

Equipment needed: foam roll, medicine ball, hand weights, stability ball.

Where it can be performed: at home, in the park, at the gym.

To keep the exercise session short, begin with foam rolling potentially tight areas such as the calves, IT band and lats. The foam rolling warm-up should last no more than five minutes.

Immediately after foam rolling, perform this circuit of exercises working the major muscle groups. Be sure to move quickly from one exercise to another, keeping the heart rate elevated and thus, burning more calories.

  • Begin resistance training with a Squat to Overhead Press being sure to keep the abdominals drawn-in when moving the arms overhead. You can use a moderate weight medicine ball or moderate resistance hand weights to perform the exercise. This exercise works the calves, glutes, inner and outer thigh, abs, back, and shoulders.Squat Press D3X_6152 copySquat PressD3X_6160 copy
  • Move from the squat to overhead press exercise to a Feet-on-Ball Push-up with Abdominal Roll-up. This exercise works the abs, glutes, chest, and shoulders.ball_straight_leg_pike (1)
  • Next, perform a Ball Dumbbell Row. This exercise works the core, glutes, and major back muscles.Ball dumbbell row 2
  • The last exercise in the succession is a Walking Lunge with Medicine Ball Rotation. This exercise works the entire lower body, abdominals, obliques, shoulders, and back muscles.walking_lunge_and_twist_b (2)

Sets: 2-5 / Repetitions: 10-12

Remember to move quickly from one exercise to another. Perform the circuit of exercises two to three times based on time available. Depending on ability level, average exercisers can perform 3 sets of this circuit routine within 10 minutes. If it falls within the time allotment, you may perform more than three sets, however do not go over five sets of the routine.

Got 30 minutes? Burn off some holiday appetizers!

Equipment needed: foam roll, tubing or cable-based machine, hand weights, stability ball.

Where it can be performed: at home, in the park, at the gym.

A tremendous amount of calorie burning can be done in 30 minutes. With stabilization training, clients can burn a lot of calories because it requires more muscles to be recruited to complete the activity. Given this, short workouts can be calorie crushers with the right exercises.

Begin with foam rolling of potentially tight areas such as those listed above. Again, these foam rolling exercises should take no more than five minutes to complete.

  • Start with a short cardio burst for 5 minutes to raise the heart rate a bit. If you can’t make it to the gym to use the cardio equipment, home or outdoor activities are simple alternatives. Trying a brisk walk or light jog, or use a step for step-ups.
  • Stretch major muscles that might be tight such as the calves, hip flexors and lats. Hold each stretch for 30 seconds. This portion of the workout should take about 3-4 minutes.
  • Move on to resistance training. Begin with a Lunge to Curl and Overhead Press. You will need small hand weights to perform the exercise. This move works the entire lower body, biceps, abs, back, and shoulders.NASMND14_WORKOUT_02_334x226
  • Next, do a Squat to Row. You will need a piece of tubing or a cable-based machine. (If performing this routine at home, place the tubing around a solid piece of heavy furniture or a fixture that can hold the tubing steady and is stable enough to withstand the resistance of you pulling on the tubing, or outdoors around a fence pole that will provide the necessary stability and resistance.) This exercise works the lower body, abdominals, and major muscles of the back.Squat Row D3X_6892 copySquat row D3X_6894 copy
  • Move on to a Stability Ball Dumbbell Chest Press. You will need a stability ball and hand weights. This exercise works the abs, glutes, back muscles, chest, and triceps.NASMSUM13_wkt09BNASMSUM13_wkt10B
  • The last exercise is a Single-leg balance with triceps extension. You will need either tubing placed around a sturdy object set up higher than your shoulders, or a cable-based machine. Be sure to switch balance legs on the next round of the exercise circuit to make sure both legs are getting an equal workout.SL Tri Ex D3X_1985 copySL Tri Ex D3X_1986 copy

Sets: 2-5 / Repetitions: 12

Perform 12 repetitions of each exercise, remembering to move quickly from one exercise to another. Perform the circuit of exercises two to three times based on time. Depending on ability level, average exercisers can perform 3 sets of this circuit routine within 15 minutes. If it falls within the time allotment, you may perform more than three sets, however do not go above five sets of the routine.

Exercise is no longer an option for most people, but a necessity to live a better life. Realistically, everyone has 15-30 minutes during this busy time of year to get in a great workout – even if making it into the gym is not an option. These workouts are quick, packed full of calorie burning exercises and built so that they can be performed anywhere. Use these workouts yourself or share them with a client, friend or peer – either way – keep moving this holiday season!

http://blog.nasm.org/uncategorized/best-holiday-workouts-youre-short-time/

Core Workout – Medicine Ball Trunk Rotation

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For several easy core work-out demonstrations, check the website below.  You will find mini-videos as well as written instructions.  The general website offers a large library of exercises for multiple levels and multiple areas of the body.  Once at the website, place your cursor in the instructions for an exercise.  This causes the video above the instructions to play, providing a demonstration of the exercise.

https://www.acefitness.org/acefit/fitness_programs_core_workout.aspx?workoutid=5

ace medicine ball

Exercise: Warm-up/Cool-Down

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It’s important to include warming up and cooling down in your exercise routine. Consider the benefits:

 

 

 

A proper warm-up (and stretch) can reduce stress on joints, and increase flexibility, muscle control, oxygen supply and calorie burn.

The cool-down allows for a gradual transition from exercise, which reduces light-headedness and injuries. It also adds protection from heart attacks.

Use these tips to warm up:

✓ Start your exercise slowly and increase your pace gradually.

✓ After you warm up (5 to 10 minutes), do some light stretching.

✓ Stretching examples: shoulder rolls, ankle rolls, arm circles, high knee marches, hip circles and squats without weights. Don’t bounce. Save static stretches for your cool-down.

✓ Breathe deeply by inhaling and exhaling using your diaphragm.

Use these tips to cool down:

✓ Walk for a few minutes, gradually slowing until your heart rate is below 120 beats per minute.

✓ Include stretching. Hold each stretch for 10 to 30 seconds. Make sure you don’t bounce and that the stretch is not painful.

✓ Try these static stretches: www.hss.edu/conditions_stretching-tips-athletes-dynamic-static.asp.

Note: Get your health care provider’s okay before significantly changing your exercise routine.

http://www.personalbest.com/PersonalBestHealthlines/ViewArticle.aspx?article=5097

 

Ready, Set, Run!

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running beginning
BEGINNER TIPS
If you feel out of shape, or you’re recovering from injury or worried about an existing condition, see your doctor before you start running. If you’ve not been active for a while, you may want to build your fitness levels gently by walking before you move on to running. Running requires very little equipment, but a good pair of running shoes that suit your foot type will reduce the risk of injury. Regular running for beginners means getting out at least twice a week. There are many types of trainers on the market, so get advice from a specialist running retailer who will assess your foot and find the right shoe for you. The shoes’ shock absorbers weaken over time, increasing your risk of injury. It’s advisable to replace running shoes periodically.
STARTING
To avoid injury and enjoy the experience, it’s essential to ease yourself into running slowly and increase your pace and distance gradually over several outings.  Start each run with a gentle warm-up of at least five minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs.  Start walking for an amount of time that feels comfortable (anywhere from 10 to 30 minutes).  Once you can walk for 30 minutes easily, include some running intervals of one to two minutes into your walking at a speed that feels comfortable. As time goes on, make the running intervals longer, until you’re running for 30 minutes continuously.  Run with your arms and shoulders relaxed, and elbows bent. Keep an upright posture and a smooth running stride, striking the ground from heel to toe. Give yourself a few minutes to cool down (to bring your heartbeat back to normal) after each run by walking followed by gently stretching your leg muscles. Regular running for beginners means getting out at least twice a week. Your running will improve as your body adapts to the consistent training stimulus. It’s better to run twice a week, every week, than to run half a dozen times one week and then do no running for the next three weeks.
STAYING MOTIVATED
Whatever your level, setting goals is important for staying focused and motivated. Make your goals realistic to avoid becoming demoralized. Training for a race or a charity run is a good way to keep going.  It really helps to have someone about the same level of ability as you to run with. You’ll encourage each other when you’re not so keen to run. You’ll feel you don’t want to let your running partner down, and this will help motivate you.  Keep a diary of your runs. Note each run, including your route, distance, time, weather conditions and how you felt. That way, whenever your motivation is flagging, you can look back and be encouraged by how much you’ve improved.  Keep your running interesting by adding variety. Running the same route over and over again can become boring. Vary your distances and routes.  A running club is the perfect way to commit to running regularly.  Most clubs have running groups for different levels, including beginners. Clubs are also a great way to find running partners to run with outside of club sessions.http://www.healthdirect.gov.au/running-tips

 

 

Bird Dog, Cat Cow and Inchworm?

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I’m a stranger in a strange land when it comes to looking for ways to begin a strength training program; something I desperately need.  Luckily, I have been directed to a very helpful website, https://www.acefitness.org/acefit/excercise-library/, where I was able to pull down exercise choices sorted by:

  • Body Parts
  • Experience Levels
  • Equipment (different equipment types or no equipment)

Once your selections are made, then exercise choices come up, including video where needed.  I found the instructions simple to understand and the video component really helped.  For me, some of the suggestions included “bird dog, cat cow, and inchworm.”  I may even try some shoulder packing.  What will your choices look like?  I can’t wait to start using this terrific resource!  I’m looking forward to a stronger lower back.  And you?

inchworm

Exercise Motivation: 6 Tips You’ve Never Heard Of

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The most popular day to exercise is “tomorrow.”

To pump up your motivation, we know the classic tips: find a workout partner so you’re accountable, make your intentions known so you feel social pressure, set a deadline like running a 5K or your 20th reunion. Now, it’s not to say that these tips don’t work. They do. It’s just that we’ve heard them before.

So how about six tips you’ve never heard of? For all of us whose favorite curls are the cheese kind, here are six ways to get a running start.

Tip #1: Remember a good exercise experience.
A study found that you can use memory to enhance motivation. Study participants who described a positive exercise memory were not only more motivated to exercise, they actually exercised more over the next week than those who weren’t prompted to remember. So stash your medal from the 5K when you ran your personal record with your exercise clothes, pack your power walking playlist with songs from the wedding where you danced all night, or tape a picture of the view from the summit of your favorite hike next to your boots. The good memories may pave the way to a good sweat.

Tip #2: Don’t aim to “exercise;” instead, play a sport.
A 2005 study found that when participants were asked about reasons for playing a sport, they thought of intrinsic reasons, like enjoyment and challenge. Reasons to “exercise,” however, were extrinsic and focused on things like appearance, weight, and stress management.

Psychology 101 will tell you that intrinsic motivation makes you more likely to start and stick with a new habit. So sign up for softball, join the masters’ swim team, play ultimate Frisbee, or simply tweak your mindset: your Saturday afternoon bike ride suddenly becomes the sport of cycling.

Tip #3: Don’t work out next to the fittest person at the gym.
A creative 2007 study examined how your fellow gym-goers affect your workout. Researchers hung out around the lateral pull-down machine at a college gym. When a woman started using it, a super-fit female confederate started using the next machine over. Half the time, she wore a tank top and shorts. The other half of the time, she wore pants with extra thigh padding and a baggy sweatshirt. In a third control condition, the confederate didn’t work out at all.

What happened? Women working out next to the tank top used their machine for a shorter amount of time than the other two conditions. And, when researchers later approached and asked women to take a short survey, they reported lower body satisfaction. By contrast, women working out next to the baggy sweatshirt exercised longer and didn’t suffer the same hit to body image.

What does this mean for women? Run on a treadmill behind a 19-year-old in size 0 booty shorts and you’ll probably leave sooner and feel bad about yourself. Run on a treadmill behind a average-looking person and you’ll likely leave after a good workout with your body image intact.

Tip #4: Don’t motivate yourself by thinking about your muffin top or flabby abs.
Yes, you heard that right. Both men and women often motivate themselves to exercise by thinking about their appearance. But it turns out this approach backfires.

A 2014 study found that frequent exercise goes along with a positive body image, which was defined as appreciating one’s body, focusing on how it feels, and being satisfied with what it can do. Makes sense so far. But, for gym bunnies whose main goal was just to look hot, all three components of positive body image weakened no matter how much they exercised. The take home? Consider changing your focus to something other than your thighs or tummy.

Tip #5: Customize your workout in little ways.
The power of small choices was demonstrated in a brand new 2014 study where participants who chose the sequence of their exercises did more sets and reps than those who were given a predetermined sequence. So don’t just slavishly follow the order on your lifting log or go down the line of weight machines. Think about what you want to do and you just may find yourself doing more.

Tip #6: Stop thinking of yourself as lazy.
Think of yourself as someone who exercises, or someone who is healthy, or whatever exercise-friendly identity you’d like to adopt. The human psyche goes to great lengths, sometimes unconsciously, to be consistent with one’s identity. So thinking of yourself as a harried, stressed-out person creates a self-fulfilling prophecy with little room for exercise. But thinking of yourself as a really busy healthy person might create just the tweak your mindset needs.

So even if you’re someone who thinks running late counts as exercise, try out your favorite of these six tips. We’ll be on our way to being healthier before we can lift another cheese curl.

http://everybodywalk.org/exercise-motivation-6-tips-youve-never-heard-of/