Exercise Tips

Tried and True: Secrets of weight training

I love weight training. I have been doing it for over 12 years, and I am always learning new ways to maximize my workouts and my results. Just walk into a bookstore, or browse online and you’ll find hundreds of books all ready to teach you how to gain the benefits of weight training, but there are a few steps you should adhere to no matter what your goals. These steps will ensure optimal results from you weight training activities.

Step # 1: Make your workouts short. Weight training programs should never last more than one hour. Remember, you’re placing stress on the muscles as you lift weights. An hour is the maximum time to exercise without causing stress and possible injuries.

Step # 2: Make your workout intense. During weight training sessions one of your goals should be to challenge your body, so it adapts by building new muscle cells and burning body fat. If you are going to take the time to lift weights, really make it worth your while.

Step #3: Consistently change your weight training routines. Regardless of whether you are trying to burn fat, improve sports performance, boost your metabolism, get more tone, or become a body builder, change is a must. To reach your goals most effectively and work smarter, you must constantly challenge your body. Your body can adapt very quickly to repetitive routines week after week. Adding more weight, changing the routine and changing the number of repetitions are all excellent ways to keep change in your weight training workouts.

Check out my section on Advanced Training Tips for additional ways to mix up your workouts. You should change your workout routine at least every four weeks, but you can mix it up every week if you prefer

 

 

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Couch Potatoes Unite!

I love watching tv, and there are a few ways to maximize your tv watching time, especially if you don’t have time to exercise during the day.  Start by exercising just during the commercials.  Do this every night for one week. Next exercise during the show and rest during the commercials. Do this every night for one week.  Finally, do interval training where you do some weight training during the show and quick bursts of cardio during the commercials.

#1. Watch one of your favorite TV shows and do strength training moves during the commercial breaks: lunges, squats, crunches—mix it up. Giving yourself mini, achievable health goals can go a loooong way.

 

#2. Instead of taking a seat on the sofa, find a spot on the floor and concentrate on strength training during the half-hour episode. Side crunches and leg lifts will help tone your core without blocking your view of the tube. At a commercial, take your heart rate up a notch with sets of jumping jacks, lunges and push-ups. You’ll stay caught up on your favorite shows and your fitness routine.

 

 

 

 

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Did you know you burn the most calories when you exercise your legs? That’s because they’re home to your body’s biggest muscle groups; the larger the muscles, the more energy it takes to move them. But if you want sculpted, lean legs, you need a targeted exercise plan.

Side Lunge Slide
Stand with feet hip-width apart, left foot resting on a paper plate. Bend the right leg while sliding the left foot to the side, torso upright and abs in. Slowly slide left foot back to starting position, repeating 8-12 times. Switch legs and repeat for 2-3 sets.

 

 

 

Lunge Slide
Stand with feet hip-width apart, left foot resting on a paper plate. Bend the right leg while sliding the left foot back into a lunge position, keeping the right knee behind the toe, torso upright and abs in. Slowly slide left foot back to starting position and repeat 8-12 times. Switch legs and repeat on each leg for 2-3 sets.

 

 

 

Front One-Legged Squat
Stand on a step or small platform. Lift left leg out in front of step and bend the right leg, bringing the toe of the left foot to the floor. Touch the floor lightly and keep the knee of the bent leg in line with toes. Straighten the right leg and repeat 8-12 times. Switch legs and repeat for 2-3 sets.

 

 

Chair Squat
Stand in front of a chair with feet hip-width apart, abs in and torso straight. Slowly bend your knees and lower and until you’re almost touching your butt to the chair. Hold for 2-3 seconds, knees behind the toes, and straighten. Repeat for 12-16 reps, 2-3 sets.

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5 Reasons to work your CORE

1. Core exercises improve your balance and stability

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability in daily activities. Most  physical activities depend on stable core muscles.

2. Core exercises don’t require specialized equipment or a gym membership

Any exercise that uses the trunk of your body without support counts as a core exercise. Abdominal crunches are a classic core exercise. Classic push-ups count, too. Remember, you don’t have to trek to the gym to do core exercises. Try them on the floor at home while you’re watching your favorite shows.

3. Core exercises can help tone your abs

Want more defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.

4. Strong core muscles make it easier to do most physical activities

Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.

5. You can take it slow

You don’t have to dedicate hours a day to core exercises. Instead, concentrate on doing each exercise with correct technique and proper form. Gradually build up to 10 to 15 repetitions of each exercise.

Here are the Important, Most Basic Best Core Exercises

Floor Bridge

Start:  Lie flat on the floor flat on your back.  Bring your feet close to your butt. 

Begin the motion:  Raise your hips as high as you can.  Keep core drawn in as well as your glutes contracted.  If you lose either, start and repeat until you can hold for an extended period of time.  Make sure you do not arch your back during the any point.

The floor bridge is the easiest core exercise, but it allows you to get used to keeping your core drawn in, and glutes contracted.  Make sure you feel your glutes burning.  If your hamstrings start to cramp you need to stretch them.

Plank

The plank is the most fundamental core exercise.  It is the basis of many progressions to challenge and develop your core to its full potential.

Start:  Lie flat on your stomach.  Place your elbows and forearms on the floor.  Your elbows should be aligned right below your shoulders. 

Begin the motion:  Lift your hips up so your body is parallel with the floor.  Your forearms to fists and the balls of your feet should be the only body parts touching the ground.

It is very important to not arch your back ever during the plank.  Always make sure you feel the muscles in your abdominal area doing the work.

You should have your core drawn in tight and your glutes tightly contracted.  If your form breaks down, stop, rest, and repeat.

 

Side Plank

Start:  Lie on the floor on your side.  Position your elbow directly under your shoulder. 

Begin the motion:  Raise your body until it forms a straight line, with a straight spine.  Hold this position while you maintain a drawn in core and contracted glutes.  The side plank should be performed on both sides.

 

 

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So Many Classes, So Little Time

 

If you are feeling bad about your body, feeling like you are too out of shape to try exercising, you are setting impossible expectations for yourself. No matter what your weight, age or fitness level, there are others like you with the goals of getting fit. You don’t have to have a professional athlete’s body to exercise. Try surrounding yourself with people in your shoes. Join a gym/activity with people at a variety of fitness levels. A group class or buddy can help provide the boost you need to get motivated. 

It is also important to figure out what kind of exercise you like, and what will keep you coming back.  Below are a few of the most common classes at most gyms, YMCAs, and community centers.  Try out a few that sound fun, but also try a few that sound awful.  You may be surprised at what really gets you motivated.

 

CARDIO

       Cardio Kickboxing:
Punch kick and jab your way to a super calorie burning workout!

       Cardio Mix:
A cardiovascular class where you might do several different types of aerobic conditioning.

       Cardio Express:
Get a quick workout – 30 minutes of heart-pumping action.

       Retro High/Low:
Experience exercise the way it started – with dance aerobics! Move to dance rhythms that will get your feet moving and your heart pumping!

STEP

       Step
Exercise centers around using the step.

       Step n’ Sculpt
Combine cardio and strength building in this combo class of step and weight training.

       Power Step
A high energy class combining lots of choreography with high intensity.

SCULPT

       Ab Attack!:
15 minutes of nothing but abs! Be there on time to get the full benefit.

       Butts & Guts:
This 30 minute class conditions your lower body and abdominal. Body bars, resistance bands, and weights may be used.

       Power Pump:
This class includes interval training, athletic drills, circuits, sculpting, balls, bands, and weights.

       Sculpt:
A muscle conditioning class or class segment using weights, bars, floor exercise, and resistance balls and bands to develop, strengthen, and tone the body.

BOOT CAMP

       Boot Camp:
A no nonsense workout This class is for those who prefer little or no choreography, intense exercise variations and lots of calorie burning.  (There are many “independent trainers” who offer neighborhood based boot camps that last 6 – 8 weeks)

PILATES

       Pilates:
Class is very similar to Yoga that helps you strengthen and stretch. You’ll build core, hip and shoulder strength while providing yourself with long, lean muscles

       Pilates Sculpt
Similar to basic mat, this class will take the principles of pilates and carry them over into traditional muscle conditioning exercises.

SPIN

       Spin:
If you like cycling, you’ll love this all bike class. Classes vary in length and intensity.

AQUA

       Aqua Fit:
The water gives you a great workout while easy on the joints. Swimming skills are not required.

       Warm Water Workout :
Enjoy the warm water that helps you to relax stiff joints while you strengthen your bones and muscles.

       Deep Water:
A challenging, yet self-paced deep-water workout that provides strength and flexibility training with cardiovascular training. Those comfortable wearing flotation devices are welcome.

 

 

 

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I am getting ready to go on vacation, but I don’t want to take a vacation from exercise.  I came across this total body workout that will be a perfect fit for my vacation.  This total body workout has everything you need for a complete workout, whether you’re on the road or just short on time.  The workout alternates a dynamic strength move along with a high-intensity power move so you work your entire body and get your heart rate up to burn more calories.   

• Complete 1 circuit for a short workout, or go through the series 2 to 3 more times for a more challenging workout.
• If you don’t have weights, use whatever’s handy (water bottles, soup cans, etc.) or use no weights and add reps if you need more intensity
• Monitor your intensity, and make sure you stay between about level 4 to 8.  Modify the workout as needed, and avoid any exercises that cause pain or that are confusing.
• See your doctor if you have any medical conditions, illnesses or injuries.

Squats with Overhead Press  

Holding medium-heavy weights just over the shoulders, squat as low as you can and do 3 slow pulses, only cominghalfway up.  On the fourth pulse, stand up and push the weights overhead.  Repeat the series for 12 to 16 reps.

         

Plyo-Jacks

Begin with feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat.  Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing up into the jumps. Repeat for 30 to 60 seconds.

        

Wall Sit with Chest Squeeze

Squeezing a medicine ball (or any other type of ball, or even a pillow), slide down the wall until your thighs are parallel to the floor. Hold this position and keep pressure on the ball as your straighten the arms out in front of you and slowly pull them back in.  Repeat the chest squeezes in and out for 12 to 16 reps, and then stand up.

   

Front Kick with Squat

Lower into a squat and, as you press up, kick out with the right leg.  Repeat, squatting and kicking with the left leg. Continue alternating squats and kicks for 1 minute.

  

Walking Lunges with Lateral Raises

Step right foot forward into a lunge and, with elbows bent to 90 degrees, lift the arms up to shoulder level.  Step in, lower the arms and repeat on the other foot.  Continue walking lunges and lateral raises for 12 reps on each side.

          

 

Plyo-Lunge

 Begin in a lunge position and jump up, switching the feet in the air, landing with the other foot forward in a lunge.  Repeat for 30 seconds, rest and do it for 30 seconds more. 

            

Low Lunges

 This is a different take on the traditional lunge.  Begin in a split stance, but with the feet closer together than in a lunge.  Tip from the hips, keeping the back straight, and lunge down, taking weights towards the floor on either side of the front foot.  Keeping weight in the front foot, push halfway up and repeat for 16 reps, keeping the movement small and the weight on the front foot.   Switch sides.

      

 Pushups on the Ball

This is a very challenging move, targeting both balance and strength.  Hold the ball wherever feels most comfortable to you (you could even prop it against a wall if needed) and lower down until the chest touches the ball. Repeat for 12 to 16 reps. If you don’t like this move, do regular pushups.

Squat Thrusts

Stand with feet together.  Squat down and place your hands on the floor next to your feet.  In an explosive movement,  jump feet backwards into a push-up position, jump feet back between hands and stand up.  Perform 6 reps, briefly recover, repeat 6 more times.  March in place to lower the heart rate before the last exercise.

      

Plank

Support the body on the elbows and toes, keeping the back straight and that abs engaged (don’t sag in the middle).  Hold this position for 30 to 60 seconds.