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Posts Tagged ‘cardio workouts’

Working on gaining strength has become my foremost priority. Not being able to complete a strength intensity program workout on my elliptical has really opened my eyes.  I do 4-5 cardio workouts per week, I also do 3 circuit/weight training sessions a week, so I thought I was doing enough.  I know that the body hit’s a plateau after a certain time when dieting and losing weight, but it never dawned on me that you could hit one when just maintaining and  trying to stay fit. Here’s the thing, I have not been challenging myself. It’s like I’m just going through the motions without getting the benefit. I need to start hitting the weights and changing up  my workouts.

weights

So I started to do some searching on how to change my workout routine and gain some strength. I found this article from the mayo Clinic and It hit home. If you don’t use it, you’re gonna lose it.

http://www.mayoclinic.com/health/AboutThisSite/AM00057

You know exercise is good for you. Ideally, you’re looking for ways to incorporate physical activity into your daily routine. If your aerobic workouts aren’t balanced by a proper dose of strength training, though, you’re missing out on a key component of overall health and fitness. Despite its reputation strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.

Use it or lose it

Muscle mass naturally diminishes with age. “If you don’t do anything to replace the lean muscle you lose, you’ll increase the percentage of fat in your body,” says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. “But strength training can help you preserve and enhance your muscle mass — at any age.”

Strength training also helps you:

  • Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
  • Control your weight. As you gain muscle, your body gains a bigger “engine” to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
  • Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.
  • Boost your stamina. As you get stronger, you won’t fatigue as easily.
  • Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
  • Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

Consider the options

Strength training can be done at home or in the gym. Consider the options:

  • Body weight. You can do many exercises with little or no equipment. Try push-ups, pull-ups, abdominal crunches and leg squats.
  • Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.
  • Free weights. Barbells and dumbbells are classic strength training tools.
  • Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home

I guess the best thing to do when you realize that you hit a brick wall, is to tear it down brick by brick.

Question: Do you have any Weight Lifting or Strength Training Tips to Share?

Check Ya later

 

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Today’s bag looks like this:

Good morning, I played with the self timer on my camera for a few minutes at work this morning. It worked well positioning the camera on top of my computer screen, it was just wide enough to hold the camera. Things you do when the boss is way running an errand!

So back in the day, it was Power 90 Home Boot Camp, now it’s PX90.

Today I tried my Power 90 DVD. Well I have had this DVD for many, many years. One on my co-workers gave it to me and I never used it, I always stuck to the same old same old DVD’s, well this year I am being adventurous. I really didn’t even realize that it was the same instructor/creator of the PX90 video until I started sorting my DVD’s to see if I had something I have not tried and there it was. My goal is to incorporate a workout DVD or a circuit between my cardio workouts.

This was a good workout, I did the Cardio portion with the Ab Ripper set. The abs portion really works you hard, but I didn’t really work up a sweat doing the cardio portion. It was flowing yoga poses with some kicks and punches. I have to say that I get a better sweaty workout from my Body by Bethenny DVD.  I want to try the second disk to see if that one offers more of a challenge.

Tonight I made a fish fillet by Sea Cuisine. They are so good, my local Kroger’s carry’s them and If you go to the Sea Cuisine website and sign up for the monthly news letter, they let you down load a $1.00 off coupon and my Kroger’s doubles coupons up to $1.00 so it’s a really good deal if your grocery store doubles. They are full of protein and they already come breaded and seasoned, they have several different flavors to choose from. They are so easy to make, just bake for 32 minutes and serve, I like the easy clean up with this meal.

Potato crusted cod with a side of mashed potatoes and some roasted cauliflower.

Going over my to-do list today, I realized that I have been doing a good job at mixing it up and trying new things when it comes to my workouts, which was really the only resolution I made this year. I wanted to incorporate more strength/weight training into my routines. I really am glad I get so much inspiration from other Healthy Living Blogs. I find so many great workouts on blogs and websites. I do sometimes adjustment them to my fitness level and work my way up to the starting point. Most of the sites I visit are bloggers in the 20 and 30’s, and most are very athletic and run marathons. Well I’m not making excuses but I’m in my 40’s and I can’t just expect to be able to crank out the 20 pounds weights and do 100 squats, but I certainly NEVER say I can’t do something, I just simply start where I can and see how far I can go!

I have found that viewing a workout DVD prior to doing it has really helped me keep my form in check and it really helps me to see the proper execution of the exercise. For me if they are doing 20 push up’s and I can only do 15, I want to do the best 15 I can. I am flexible and that sometimes is not good when lifting weights, I have found myself arching my back and sticking my butt out, so now I take the time to check my posture, execute the exercise and keep my core in, tight and my butt tucked.

Proper Posture

When standing, proper posture involves aligning body in alignment so that the pull of gravity is evenly distributed. Good posture includes:

  • A straight line from your ears, shoulders, hips, knees and ankles
  • Head is centered
  • Shoulders, hips and knees are of equal height

Some of the most common posture mistakes include:

  • forward head
  • rounded shoulders
  • arched lower back
  • excessive anterior pelvic tilt (protruding backside)
  • excessive posterior pelvic tilt (protruding abdomen/pelvis)

Test Your Posture

To figure out if you have good posture, take the following posture tests.

The Wall Test – Stand with the back of your head touching the wall and your heels six inches from the baseboard. With your backside touching the wall, stick your hand between your lower back and the wall, and then between your neck and the wall. If you can get within an inch or two at the low back and two inches at the neck, you are close to having excellent posture.

The Mirror Test – Stand facing a full length mirror and check to see if:

  1. Your head is straight
  2. Your shoulders are level
  3. Your hips are level
  4. Your kneecaps face the front
  5. Your ankles are straight

Now look at yourself from the side (or have someone else check you out) and look for the following:

  1. Your head is straight rather than slumped forwards or backwards
  2. Chin is parallel to the floor
  3. Shoulders are in line with ears
  4. Knees are straight
  5. Slight forward curve to your lower back

What You Can Do for Better Posture

Once you determine your posture deviations, you can start working on them. Your first step is to be aware of your posture throughout the day; while standing, sitting at work, sitting in your car. Ask yourself if you’re keeping everything in neutral alignment?

Depending on your problems, there are things you can do to help correct your posture. For example, if you have a forward head and rounded shoulders, you probably have tight chest muscles and loose upper back muscles. Try some corrective stretching for the chest area and tighten the upper back muscles with a reverse fly or back extension. If you have an excessive anterior pelvic tilt, corrective stretching should be done for the hips and back and strengthening exercises should be done for the lower body and abdominals.

Well I’m off to spend some time with Jeff and our fury little babies. Good night and I’ll Check ya Later

Question: Do you Strength/Weight Train?

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