The Cardio Conundrum...

Here are some pointers when using the machines for your cardio activity: (a) try not hold on to the side rails while you are on the treadmill, or lean forward and prop yourself up if you are on the stair stepper, that makes it easier on you and defeats the purpose. (b) Always monitor your effort and how you feel while on the machine. Then when you are finished you can rate your workout and make a decision about whether or not to do the same program/routine again. (c) Try not to be fixated on the numbers that are displayed on the machine console during your training. You can put a towel over the console and that will help make the workout more challenging by making your body expect the unexpected. (d) Think about how you are feeling prior to your workout and pick the right machine. For example, if you want to target more muscle groups then use the elliptical, which incorporates a push/pull motion with the arms along with leg movement.

Got Rhythm?

We all have a 24 hour biological clock, also known as the circadian rhythm. More than 300 bodily functions occur in a 24 hour rhythm. The bodily functions on the most part have “high” and “low” points during the 24 hour cycle. If you want to apply this to your fitness training, keep a log of how you feel during the day and night, then review it after one week noting your high and low points. For those of you who are struggling with your workouts, try moving your fitness training times to the corresponding “high” points during your day. This should help you in maintaining a level of consistency in your workouts!

Fitness…The Answer to Health Care Reform

So, what does your health care plan look like? It is good to have the proper medical and dental coverage in place, but how does your preventative health care plan look?

Do you know what your current level of fitness is? First, I would recommend that you get a physical examination from your medical doctor. Second, make sure that he or she prescribes exercise as part of your daily regiment. Studies from different parts of the world prove that people who receive a prescription from their doctor adhere to the exercise prescription from a range of six months to two years on the average. Third, I would recommend that you seek out a fitness facility that offers a fitness assessment as part of their program. The results will help you establish your lifestyle change goals moving forward.

There are different benefits from executing your preventative health care plan. One that might not be so obvious is the psychological affects on an individual, such as improved body image. This could be contributed to the fact that exercise lowers depression and reduces anxiety. Many people find themselves trapped in a cycle of self-destructive behavior due to a negative body image, which can have long-term effects on a person’s physical and emotional well-being.

Another benefit is quality nutrition, which can serve you well on a daily basis. A good rule of thumb is to start out by selecting nutritionally dense food. This selection process might be time consuming at first, but you will be miles ahead in your fitness journey. In addition, I believe that it pays to read the food labels and have a basic understanding of what effect the ingredients have on your body. Since there are many food items that are lacking in nutritional density, the process of supplementation could help bridge the gap. I do not recommend that you take supplements just for the sake of taking them without first investigating their level of efficacy. In addition, I would recommend that you ask your doctor or dietician for an analysis of the supplements that you are considering on consuming.

Finally, the exercise setting that you chose can make a big difference in getting your start. A private fitness facility would suffice if you were self-conscoius about your looks. Your support system should be solid and contain people you trust, such as family, friends, and your fitness trainer. They will hold you accountable and help you to derive the benefits of your fitness endeavors.

Time To Drink!

Water is so important in your fitness endeavors and the following are some good points!

Tap water…the Environmental Protection Agency’s studies have concluded that 90% home filtration systems on the market meet the agency’s guidelines for health and safety.

Bottled water…there are two groups of terms to look out for. The first is spring, distilled, mineral, and artesian, which state where the water came from and how it was treated. The second is glacier and mountain, which does not mean anything to the potential consumer.

Although the plastic water bottles are designed to be used only once, due to the fact that potentially harmful chemicals can be seep out with numerous refills, it is ok to refill the bottle once or twice.

So think before you drink!

Carb Realities...

Here are some straight forward points... 

• Carbs are great for a speedy recovery.
• Slow digesting carbs help curb your appetite. 
• They can help elevate your mood; if your carb intake is too low you can become grouchy.
• If you are low in carb stores then it could impact your work-outs by making you feel lethargic.
• Too low of a carb intake can potentially impact your ability to concentrate and impair brain function.
• Fueling your muscles with carbs helps you get through those intense fat-loss routines. 
• Keep in mind that complex carbohydrates serve you best in your fitness endeavors.

Resistance Training Trigger

If you are executing a multi-joint exercise, you will have muscle groups that compete with each other. To really increase the intensity of the strength resistance exercise try using visualization. It only takes a few seconds to picture the primary muscle movement. There is a technique that I like to call the “trigger”, which sets the stage for focusing on the primary muscle group. Your fitness trainer can help you identify those triggers on each exercise that you perform.