Now we are coming into the beautiful part of the year, at least in Florida! It is triathlon season again and I am back at training for that sport to increase time and endurance. Can't wait to see how my clients do this year.
Don't let triathlons intimidate you. If you train correctly, you can accomplish anything. I have recruited more people to try doing just one sprint distance and they continue to do them.
When you are faced with something that seems off limits, just give it a try. Don't compare yourself to others, just compare yourself to you! You can do anything you set your mind too.
If you wonder if investing in a personal trainer is worth the price, I would have to say yes. Of course I am a personal trainer BUT when I go to the gym and watch some people lift weights or doing exercises all wrong, I just want to go up to them and correct them.
When you are just starting out in the gym, I would recommend you hire a personal trainer even if it is one session. If you are doing the exercise wrong, you could not only hurt yourself but you are not getting the benefits from the exercise.
Think before you lift and you will thank me :)
During this time of year it is hard to maintain eating healthy. If you want to have some sweet things, only take a little. That way you are not depriving yourself but you are not eating the whole pie.
When you go shopping, park the farthest away and walk, unless it is at night and not secure!! Use the stairs instead of the elevator.
If you can schedule 20 minutes a day to find time to do some kind of exercise, before you know it you will incorporate exercise every day like brushing your teeth. You will eventually get to the point where you will miss it. You will not only see the benefits in your cardio, but your mood will improve along with your dress size.
Do each of the following exercises for 30 seconds each with no rest in between for 3 rounds. Great exercise routine for those of you who don't have a lot of time:
Add more exercises like, high knees, lunches, planks, etc. if you have more time!
With the beautiful weather outside, this is a great time to start a walking program. Start off slow and work your way up to 3-4 miles a day. Once you get that accomplished, try to add some sprints into your program. Walk one block and run 1/2 block. Work your way up and you will be running the whole thing before you know it.
It also burns a lot more calories when you run intermittently.
For those of you interested in losing weight, diet is 95% of the change. While exercise plays an important role in so many areas of your life, diet is the most important thing to do when trying to lose weight. If you try to eat a healthy diet, the rest will fall into place.
If you incorporate 30 minutes of cardio 3 times a week and 30 minutes of resistance training 2 days a week, you will see results. The point is, diet and exercise has to go together to get the results you want.
My favorite exercise with my clients is circuit training. I have them do a 5-10 minutes warm up by running ½ mile, doing the elliptical or treadmill for 10 minutes. I have an app on my phone for a circuit timer. I set the number of exercises, number of reps and the rest time in between. I have them do the exercise for 30 seconds and rest 15 seconds and then move onto the next one for 30 minutes. Here is an example of some of the exercises they do: bench press, squats on a bosu ball, pushups, jumping jacks, kettle bell, burpies, triceps kick backs.
Depending on their fitness level, you can adjust any exercise with any fitness level.
A little late, sorry I have been sick!!
When you do resistance training, make sure you use the concentric and centric. When you are doing bicep curls make sure you do some thing with your tricep. Example: When you work your quads, work your hamstrings.
If you only work on your quads, your hamstrings will weaken and your quads will be the dominate muscle and can eventually lead to problems and/or injury. Work both areas and you will be strong on all levels. That goes for all muscles.
Breathing is such an important part of exercise, one that we always do wrong. When we lift something heavy, we hold our breath. Studies have shown proper breathing techniques lower blood pressure and slow your heart rate.
For starters, when you breathe in through your nose, extend your lower abdomen (breathing thru the diaphragm) . Slowly exhale completely thru your mouth. Part of the problem is we do not exhale all the air in our lungs. Once in a while do an exaggerated exhale. Try to practice this 3 times a day until breathing thru your diaphram (stomach extended) because a habit.
I have learned this is so important when you are doing extreme sports. Hope this helps!