Go shopping! No seriously, beat the crowds and you will feel better and less stressed! Not to mention all the good walking you will do. This way you can have more time to exercise closer to the holidays! When you get home you can always do some stretching and while your wrapping throw in some squats!!! Beware of the FOOD COURT though, do not fall into temptation!
Todays challenge- walk outside for 60 minutes or grab a friend and hit the stores--your seratonin (feel good hormones) levels will rise and you will feel great!!!
Stay in Shape this summer! Join my 30 day workout today!
Get your booty moving, it's time to kick it up a notch!
Saturday, November 21, 2009
Good Morning!
Good Morning my friends!!
Saturday mornings are always harder to get up and get moving because we are out of our routines! So today make it your challenge to do your workout as soon as you get up. Here is your daily challenge- get outside and run today, yes run, or jog but get moving. Add 30 push ups and 100 walking lunges and you will feel great! Do not forget your crunches either I say let's do 200 today!! Have a great day everyone!!!
Saturday mornings are always harder to get up and get moving because we are out of our routines! So today make it your challenge to do your workout as soon as you get up. Here is your daily challenge- get outside and run today, yes run, or jog but get moving. Add 30 push ups and 100 walking lunges and you will feel great! Do not forget your crunches either I say let's do 200 today!! Have a great day everyone!!!
Friday, November 20, 2009
A Walk A Day
A Walk a Day From the American Council on Exercise
The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies. A classic eight-year study of 13,000 people conducted at the Institute for Aerobics Research under the direction of Dr. Steven Blair found that those who walked the equivalent of 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.
A regular walking program can help:
* Reduce blood cholesterol
* Lower blood pressure
* Increase cardiovascular endurance
* Boost bone strength
* Burn calories and keep weight down
Get Ready
A walking program is simple to start. All you need are comfortable clothes and shoes. It is a good idea to layer loose clothing, keeping in mind that exercise elevates the body’s temperature. Shoes specifically designed for walking are your best option.
Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don’t forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable, as well as more effective.
Get Moving
Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep the following in mind:
* Walk short distances—Begin with a five-minute stroll and gradually increase your distance.
* Forget about speed—Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
* Swing your arms naturally—Breathe deeply. If you can’t catch your breath, slow down or avoid hills.
* Be sure that you can talk while walking—If you can’t converse, you are walking too fast.
Get Fit!
Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.
Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don’t forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.
Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.
Keep track of your progress. Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean three 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!
Additional Resources
American Heart Association
WebMD—The Basics: Walking for Fitness and Fun
Mayo Clinic—Walking for Fitness
The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies. A classic eight-year study of 13,000 people conducted at the Institute for Aerobics Research under the direction of Dr. Steven Blair found that those who walked the equivalent of 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.
A regular walking program can help:
* Reduce blood cholesterol
* Lower blood pressure
* Increase cardiovascular endurance
* Boost bone strength
* Burn calories and keep weight down
Get Ready
A walking program is simple to start. All you need are comfortable clothes and shoes. It is a good idea to layer loose clothing, keeping in mind that exercise elevates the body’s temperature. Shoes specifically designed for walking are your best option.
Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don’t forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable, as well as more effective.
Get Moving
Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep the following in mind:
* Walk short distances—Begin with a five-minute stroll and gradually increase your distance.
* Forget about speed—Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
* Swing your arms naturally—Breathe deeply. If you can’t catch your breath, slow down or avoid hills.
* Be sure that you can talk while walking—If you can’t converse, you are walking too fast.
Get Fit!
Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.
Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don’t forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.
Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.
Keep track of your progress. Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean three 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!
Additional Resources
American Heart Association
WebMD—The Basics: Walking for Fitness and Fun
Mayo Clinic—Walking for Fitness
Thursday, November 19, 2009
At-Home (No Equipment) Workout From the ACE Website
This workout provides a challenging total-body workout that can be done from the comfort of home with no equipment other than bodyweight and space.
Program:
* Warm-up
* Workout
* Cool-down
For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
See Detailed Exercise Information
Cobra
Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
See Detailed Exercise Information
Cat-Camel
Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times.
See Detailed Exercise Information
Supine Pelvic Tilts
Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Glute Bridge
Perform 12-15 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.
See Detailed Exercise Information
Contralateral Limb Raises
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Lying Hip Abduction
Perform 12-20 repetitions with each leg, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Lying Hip Adduction
Perform 12-20 repetitions with each leg, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Plank with Straight Leg
Hold position for 5-20 seconds, alternate sides; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Push-up
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Forward Lunge with Arm Drivers
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Lunge
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Supine Reverse Crunches
Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the intensity of the exercise hold a small weight or medicine ball between the feet
See Detailed Exercise Information
Bent-Knee Sit-up / Crunches
Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the intensity of the exercise extend the body’s lever arm by extending both arms straight over the head.
For a general cardiovascular cool-down, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
See Detailed Exercise Information
Cobra
Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
See Detailed Exercise Information
Downward-facing Dog
Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
Frequency:
This program could be done two-to-three times per week, with at least one full day of rest between workouts.
Intensity:
The purpose of a bodyweight-only workout is to improve muscular strength and endurance so the repetition range should be between twelve and twenty.
When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).
This workout provides a challenging total-body workout that can be done from the comfort of home with no equipment other than bodyweight and space.
Program:
* Warm-up
* Workout
* Cool-down
For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
See Detailed Exercise Information
Cobra
Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
See Detailed Exercise Information
Cat-Camel
Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times.
See Detailed Exercise Information
Supine Pelvic Tilts
Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Glute Bridge
Perform 12-15 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.
See Detailed Exercise Information
Contralateral Limb Raises
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Lying Hip Abduction
Perform 12-20 repetitions with each leg, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Lying Hip Adduction
Perform 12-20 repetitions with each leg, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Plank with Straight Leg
Hold position for 5-20 seconds, alternate sides; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Push-up
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Forward Lunge with Arm Drivers
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Side Lunge
Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
See Detailed Exercise Information
Supine Reverse Crunches
Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the intensity of the exercise hold a small weight or medicine ball between the feet
See Detailed Exercise Information
Bent-Knee Sit-up / Crunches
Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the intensity of the exercise extend the body’s lever arm by extending both arms straight over the head.
For a general cardiovascular cool-down, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
See Detailed Exercise Information
Cobra
Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
See Detailed Exercise Information
Downward-facing Dog
Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
Frequency:
This program could be done two-to-three times per week, with at least one full day of rest between workouts.
Intensity:
The purpose of a bodyweight-only workout is to improve muscular strength and endurance so the repetition range should be between twelve and twenty.
When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).
Helpful Tip for Crunches
Proper Form For Crunches From the American Council On Exercise
Proper form is important for this exercise to prevent excessive stress on your low back. Individuals usually perform this movement too rapidly and recruit the hip flexors to assist with the upward phase. This technique tilts the pelvis anteriorly, increasing the stress on the low back and should be avoided. The abdominals connect the rib cage to the pelvis so the movement should focus on bringing these two body parts closer together while keeping the neck and shoulders relaxed.
Proper form is important for this exercise to prevent excessive stress on your low back. Individuals usually perform this movement too rapidly and recruit the hip flexors to assist with the upward phase. This technique tilts the pelvis anteriorly, increasing the stress on the low back and should be avoided. The abdominals connect the rib cage to the pelvis so the movement should focus on bringing these two body parts closer together while keeping the neck and shoulders relaxed.
November 19, 2009
Do you have specific fitness goals in mind? I invite you to share with me your dreams and goals for fitness and health. The only way to see results is to DO in the first place!
Welcome to Fitness By Fitz!
Today is a new day! Thank you for visiting Fitness By Fitz, I am so excited to help you on your way to good health. This page is designed to help you achieve maximum fitness and health through daily workouts, nutrition, fitness advice and good old MOTIVATION. Check in everyday to see how you can challenge yourself!
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