Training Tips (Updated August 15, 2011)

Protein post-workout - August 15

Protein post-workout: 

To prevent muscles from workout induced damage, turn to protein made up of amino acids, Protein is essential in rebuilding muscles. Studies suggest eating 20 grams of protein within 30 min after exercise, gives the body the nutrients to start its road to recovery.

Try some salmon - August 15

Try some salmon:

Studies show eating salmon twice a week can increase levels of good cholesterol, which can lower chances of cardiac disease.

Super food spinach - August 15

Super food spinach:

Spinach is known for it’s high levels of Vitamin A, giving it immunity boosting, vision protection skin enhancing powers. A cup of cooked spinach packs up to 12% of the recommended dose of calcium and enough Vitamin K to prevent bone loss.

Water - August 11

Water is the most important nutrient. Your body is made up of roughly 75% water. When dehydrated muscles don’t perform right causing cramping and a feeling of sluggishness. Keeping your water intake around 2.7 liter for women and 3.7 for men.

Have a training partner or a personal coach - August 11

Have a training partner or a personal coach

Training partners can motivate you and provide guidance. You're more likely to stick to your workout if you have someone depending on you to be there.

Journaling your food - August 11

Journaling your food

You have a 49% success rate of sticking to your diet just by doing something as simple as journaling your food daily.

Body fat % testing - August 11

Body fat % testing

Your scale only tells you  part of the story.  Having your body composition tested can give you a clear view of  what percent of your body weight is fat or lean mass.  Knowing the ratio will give you a better idea of how you're progressing .

 

Frequent meals - August 11

Frequent meals

Smaller more frequent meals will keep your energy up, prevent fat storage and reduce hunger cravings.  Lots of protein and healthy fats.

 

Goal setting - August 11

Goal setting

Setting goals short term and long. Make sure to keep them visible and read them everyday.

 

 

Total body workouts - August 11

Total body workouts

Make your workouts more efficient. Compounding exercises cause rapid strength gains and train multiple muscle groups at the same time. For example, overhead press with a squat.

 

Stetching - August 11

Stretching

Before and after your workout, take 10 to 15 minutes to stretch and focus on your body parts. Add in a yoga class once a week or more to your existing program of strength and cardio for a well rounded workout plan.

 

Be consistent - August 11

Be consistent

Make exercise part of your lifestyle. There are no short cuts to fitness. Making long term lifestyle changes so you can enjoy the benefits of fitness for a lifetime.

Choose whole food - August 11

Choose whole food

Avoid heavy processed foods like sugar, lunch meat and white flour. Processing make our food less nutrient and more calorie dense. Choose lean meats, fruits, vegetables and whole grains.

 

Get Fitness Advice at a New Gym to Start Off Right - August 10

Get Fitness Advice at a New Gym to Start Off Right.

If you are an experienced exerciser but you are joining a new gym, talk to the staff for helpful fitness advice about how to use the weight machines and fitness equipment. Not all gyms have the same brands of equipment, and the settings on the treadmills, stair-climbers and weights may be different from machines that you have used in the past. Be sure to check with the gym staff if you need help adjusting any equipment, because doing a workout on a machine that is not adjusted for your body size can lead to injury. For example, if you adjust the seat on an exercise bike too high or too low, poor body alignment can strain your hips, knees or ankles.

The bottom line: Ask questions if you’re not sure how to adjust a machine to the correct position for your size.

If you want to jump-start a fitness program or if you are new to regular exercise, consider a few sessions with a certified personal trainer for even more personalized fitness advice and instruction.

Strength Training Supercharges Your Metabolism - August 10

Strength Training Supercharges Your Metabolism.

Strength training not only tones your body, it will boost metabolism so you will burn more calories at rest.

Here’s how: When you exercise with weights regularly (twice a week will do it), you build up the proportion of muscle in your body compared with fat. Muscle burns more energy than fat when you’re working out, watching TV, and even when you’re asleep and studies show that your metabolism stays boosted by as much as 20 percent for several hours after an intense strength training session.

And remember that the more you burn, the more “discretionary calories” you have to spend, so whether your goal is weight maintenance or weight loss, boosting your metabolism with strength training makes it easier to factor dessert (in moderation, of course) into your diet!

Keep Your Heart Healthy - August 10

Keep Your Heart Healthy.

Not only does exercise boost metabolism, it also improves the condition of your heart. Regular exercise can help treat medical issues such as high cholesterol, high blood pressure and heart disease among other things.

High Cholesterol: When you exercise, your body produces more “good” cholesterol and decreases the production of “bad” cholesterol. This lowers the plaque buildup in the arteries and also prevents inflammation of your arteries.

High Blood Pressure: The more you exercise, the stronger your heart becomes. If you exercise regularly, your heart will pump blood more easily, putting less of a strain on your heart and thus lowering your blood pressure. It can take up to three months of regular exercise to see results, so keep with your fitness workout routine and don’t give up.

Heart Disease: Most people know that exercise lowers your risk of heart disease. Exercise improves your blood circulation and delivers oxygen and other nutrients to your tissues. Recent studies showed that people who start to exercise regularly after a heart attack have a better chance of survival.

It is never too late to start improving your physical fitness. Go for a walk around the block today, or run up and down your stairs a few times. Everyone has to start somewhere!

Decrease Your Risk of Breast Cancer - August 10

Decrease Your Risk of Breast Cancer.

Recent health and fitness articles published by the Archives of Internal Medicine suggest that exercise can cut the risk of breast cancer by up to 20 percent. Many doctors highly recommend exercise to women who have a history of breast cancer in their family or are at an increased risk.

Just a few fitness workouts per week can also help women who already have breast cancer. Though exercise is not a substitute for medical treatment, researchers have found that physical activity can help those with breast cancer fight the disease. Exercise can increase flexibility and strength, and can deter weight gain and fatigue associated with chemotherapy. Women who do decide to do physical activity while on chemotherapy, may need to adjust their fitness plans on a day-to-day basis, depending on fatigue levels. It is very important to monitor all fitness activities while undergoing treatment and follow a progressive fitness plan that is not too strenuous. Women with breast cancer may enjoy working out in groups with other breast cancer survivors.

Get a Better Night's Sleep - August 10

Get a Better Night's Sleep.

Insomnia is one of the more common problems reported among postmenopausal women. If you are one of those who suffer with sleep problems, factor regular fitness workouts into your schedule.

Studies show that morning exercise can help you fall asleep, while exercise at night can make it harder to fall asleep. Though researchers are unsure as to why regular morning aerobic activity helps people catch Z’s, some believe that exercise helps steady your body’s natural Circadian rhythms and also stabilizes stress hormones. Exercise can also help you fall into a deeper sleep, faster. If you have Insomnia, avoid working out three to four hours before you go to bed, and instead try relaxation exercises such as stretching, yoga or tai chi. Increased rest and relaxation is only one of the many benefits of physical fitness.

Improve Your Self-Esteem - August 10

Improve Your Self-Esteem.

Fitness workouts have been proven to boost your self-esteem and improve your self image. Studies show that just six weeks of regular physical fitness routines can build emotional strength and reduce anxiety.

When you exercise, your body naturally gives off endorphins, a hormone which produces feelings of euphoria and blocks pain sensations. Endorphins are responsible for the “runner's high” many regular exercisers and athletes feel after a strenuous fitness workout.

If you work out regularly, your physical health will improve, which in turn has an impact on the way you feel about yourself. One of the best benefits of physical fitness is the intense boost in motivation and confidence you can get. You will look great and feel even better if you get your body moving.

Weight Management - August 10

Weight Management.

Trying to lose a few extra pounds you packed on during the holidays? You’ve tried cutting calories, eating smaller portions and even eliminated all junk food from your diet, but those stubborn pounds just won’t go away. You’ve reached the dreaded “diet plateau,” which usually happens after your body adjusts to a decreased calorie intake.

Diet alone will not eliminate those few extra pounds around your middle. If you want a way to keep off the pounds permanently and revitalize your diet, you must develop a regular fitness workout routine. Exercise helps you burn off extra calories that would otherwise be stored as fat.

Most fitness articles recommend moderate cardio for 30 to 40 minutes four times a week to burn fat and keep the weight off, but the amount of exercise varies according to your size and weight goals. If you are trying to lose weight, you will need to work out more than if you are trying to maintain your weight. If you have been working out regularly and aren’t seeing results, increase the intensity and frequency of your workouts. Switch up your workout routine so you are using different muscle groups. Try a new weight machine, or go for a swim instead of using the treadmill.

Boost Your Metabolism - August 10

Boost Your Metabolism.

Have you found that your once slightly snug jeans are now impossible to zip? Do you pore through fitness articles looking for the one cure-all exercise move or perfect diet? As you age, your metabolism slows down and it becomes harder to lose weight and stay in shape. One of the best benefits of physical fitness is that it will boost metabolism. Here are some fitness tips to help you whip your metabolism into shape:

 

 

• Aerobic exercise makes your heart pump faster and kick starts your metabolism. If you are just beginning a fitness routine, try to factor in at least 30 minutes of cardio four to five times a week.
• Muscles burn more calories than fat. The more muscle you have, the greater your metabolic rate will be. Make time for a regular weight training session in your workout routine. Although aerobic exercise burns more calories than weight training, weight training has a longer lasting effect on your metabolism. You will continue to burn calories for a few extra hours after you do a weight work out.
• Eat more often. Studies show that people who eat five small meals a day as opposed to three large meals a day, have a faster metabolism because it keeps their metabolism in high gear, helping them burn more calories overall. Keep low-calorie, high-protein snacks, such as almonds, cottage cheese and tofu, at hand.
• Do not rely on cutting calories alone to lose weight. When you cut calories, your body becomes accustomed to operating with less energy. If you cut too many calories, your body will go into starvation mode and therefore conserves calories rather than burns them. A healthy lifestyle includes exercise; so if you want to lose weight, you need to incorporate a regular fitness routine into your everyday life.

Increase Energy - August 10

Increase Energy.

One of the best benefits of fitness is the increase in energy you get from fitness workouts. It can be hard to exercise when you feel fatigued, but it only takes a little physical activity to increase your energy levels. Sedentary people who participate in a regular exercise program reported increased energy when compared to people who did not exercise, according to a 2006 University of Georgia study.

It is normal to experience some fatigue after exercising, but this usually fades after a half an hour or so. The more consistently you work out, the faster your body will adjust to exercise. As your body gets accustomed to your physical fitness routine, it will take less time to recover and you will experience more of an energy boost. If you are involved in a particularly strenuous or intense workout, make sure you get enough sleep and rest between workouts.

Decrease Your Risk of Osteoporosis - August 10

Decrease Your Risk of Osteoporosis.

Eight million of the estimated 10 million Americans with osteoporosis are women, according to the National Osteoporosis Foundation. Osteoporosis, a disease that leads to fractures and bone deformities as a result of decreased bone density, poses a serious threat to post-menopausal women of all ethnicities. Though there is no single cure for osteoporosis, there are ways to prevent it. Regular exercise is one of the best ways to prevent osteoporosis and maintain bone mass. If you would like to prevent osteoporosis, here are some fitness tips to get you going in the right direction:

• Fitness workouts that incorporate weight-bearing, high-impact exercises are the best for improving bone strength. These include activities such as climbing stairs, running, step aerobics or kickboxing, dancing and so on.
• For those that are not able to do high impact exercises, low impact exercises such as walking, water aerobics and elliptical training are a safe way to maintain bone mass.
• Exercises that focus on balance and posture strengthen muscles and decrease the risk of fractures. Pilates and yoga build up core muscles and help maintain posture, as does tai chi and ballet.
• Incorporate resistance training and weight workouts into your fitness routine two to three times a week. Use the weight machines at the gym, medicine balls, exercise stretch bands or your own body weight to build muscle to support your bones.

No matter what your fitness level, make sure to exercise for at least 30 minutes four to five days a week to stay healthy and ensure your future safety

 

Exercise Increases Mental Agility - August 10

Exercise Increases Mental Agility.

Exercise over the long term has been proven to improve brain function. It increases oxygen levels and blood flow to the brain while increasing levels of chemicals such as serotonin, dopamine and norepinephrine, which are associated with cognition.

Fitness workouts are also proven to prevent “senior moments.” After the age of 30, the brain starts to lose tissue in areas associated with cognition and memory. Exercise increases neurogenesis, the production of neurons, and thus prevents loss of tissue, improves memory and keeps the brain young. Physical activity has also been proven to reduce the risk of Alzheimer’s Disease.

If you can’t fit in 30 minutes of exercise a day, make sure that you exercise for at least 20 minutes on most days of the week to ensure peak physical fitness and increase brain function.

In a Rut? Get a Little Help from your Friends - August 10

In a Rut? Get a Little Help from your Friends.

Need some fitness help or inspiration? If you want to start a new sport or fitness activity or if you move to a new city , local sports clubs can be great sources of fitness help. A local running or cycling club can provide companionship if you want workout buddies, or just information about safe areas to run or ride.

Thanks to the Internet, you can research local fitness groups, but you are no longer confined to your local area. You can team up online with like-minded fitness enthusiasts across the country for fitness help and support. Check out the websites of women’s fitness magazines for resources. You’ll find online message boards where you can post questions and share your own tips and advice.