A healthy body and a sound mind
After suffering an injury and undergoing surgery or treatment, you may be ready to get back to the gym. It can be frustrating watching all of your progress disappear before your very eyes, so it’s natural to want to go back to where you left off.
As long as your doctor says that you’re ready to get back to your routine, it’s time to jump back into the ring. Here are the best tips to see you through.
Originally posted on July 9, 2019 @ 8:19 pm
Traveling usually disrupts you from your usual schedule. For most travelers, one of the routines that they would usually forego when on the road is exercise. Many travelers find it hard to maintain their exercise routine because they just don’t know how to modify their exercises so that they can do it in another place.
But here are some great suggestions on how you can work out or exercise even when you’re traveling: [Read more…]
Originally posted on April 26, 2013 @ 10:58 pm
When you are dieting and trying to lose weight, you’re probably already taking your cardio exercise pretty seriously. Getting at least 30 minutes per day of cardio, at least five days per week, is the perfect start to helping you burn fat and slim down. However, it shouldn’t be the only thing you are doing. Add lifting to your fitness routines to take your weight loss to the next level.
Benefits of Lifting
Lifting weights helps you lose weight in three key ways. First, it’s another way to burn calories, not only while you’re exercising, but also in the “afterburn” time immediately after you stop exercising. Second, muscle cells require more energy for basic metabolic function than fat cells, so every pound of muscle you add increases the baseline calories your body burns. Third, the more muscle you build, the more effective your cardio workouts will be because you’ll be able to go faster.
Preparing to Get Started
If you’ve never lifted weights before, it’s normal to feel apprehensive about it. However, lifting is actually easy to get started, and you’ll be surprised by how much your strength increases. Start by investing in a pair of dumb bells and an exercise ball, which allow you to set up a simple weight lifting routine to target the major muscle groups. In particular, focusing on your back and core will help you enhance your cardio activity to take your weight loss to the next level.
Example Weight Lifting Circuit
The best way to start weight lifting is to develop a circuit of exercises that you complete several times each week. Do 10 repetitions of each activity before moving on to the next one. Once you’ve completed the whole circuit three times, your workout for the day is done.
You’ll probably be sore after your first day of weight training, but you’ll quickly start to see benefits. Give yourself at least 48 hours between weight training workouts and do cardio instead. As you feel comfortable with the circuit of exercises, you can look into adding even more to further tone your muscles.
Thomas is a fitness enthusiast with a love for writing. In his spare time, he enjoys blogging on behalf of Sears and other brands.
Originally posted on April 26, 2013 @ 2:22 am
You probably don’t eat the exact same menu every day of the week, so there’s no reason your workouts each day should look the same, either. One of the best ways to stay in shape is to cross train, participating in a wide range of different activities to promote overall fitness and reap several other health benefits. Rather than being a one-trick pony, consider some of the benefits of cross training and learn how to get started.
What Cross Training Can Do For You
How to Launch Your Cross Training Workouts
1. Brainstorm the types of activities you may enjoy. If you typically run, which focuses on the lower body, consider rowing or swimming to focus on your upper body on recovery days. If you participate in high-impact sports like football, something like running on a treadmill or elliptical may provide a much-needed break for your body.
2. Invest in the fitness equipment you need to enhance your cross-training workouts. You might need resistance bands, a chin-up bar, a stationary bike, goggles, or something else to help you complete your workouts according to your schedule and routines.
3. Create interesting workouts with a variety of activities planned. One type of workout you may want to try is a 21-15-9 cross fit workout. In this, you start by doing 21 repetitions of each of several activities, like burpees, squats, and push-ups, then you repeat the circuit with 15 repetitions and then 9 repetitions. The variety helps you stay engaged.
4. Challenge yourself during your cross training workouts. Even though you’re not participating in your primary activity, you should still be working hard. Try an interval workout where you integrate sprints, or get together with someone who participates in the activity regularly to show you the ropes and push you more than you would be able to push yourself.
There aren’t many specific rules you need to follow when you’re cross training, which gives you the freedom to take it in whatever direction is most appealing to you. Jump on the opportunity to try a new activity you’ve always been interested in, to join friends in their favorite activities, and to work your body in different ways. Not only will you have a good time, but you’ll reap health and fitness benefits that translate back into your primary activities.
Thomas is an avid runner who is constantly looking for new ways to cross train. In his spare time, he enjoys blogging on behalf of Sears and other brands he loves.
Originally posted on February 21, 2013 @ 12:22 am