Category Archives: Exercising

Exercise Tips for Getting Fit for Ski Season

02 Sunday Dec 2012

Posted by in Cardio, Exercising, Skiing

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week67aWhile many of us are still enjoying the outdoors in light to medium wear, just last week A-Basin (Arapahoe Basin) in Summit County, Colorado announced it is opened up for the 2012-2013-winter season, becoming the first non-glacier mountain resort to officially open up.

So while it may be time to dust off your boots, get the skis waxed and book your ski travel, more important are you physically in tip top shape to shoot down the mountain trails? If you are shrugging your shoulders and thinking you have plenty of time to get in condition, then think again.

Two of the biggest grumbles I hear from others when on the ski slopes is the aching burning sensation felt in their legs followed by wanting to retire from the mountain only after a mere couple hours due to fatigue. ‘What? Get off the mountain? We just got on, plus we just traveled a very long distance to get here and ski. You can’t quite yet!’ is the thought often flying through my head as I watch their exit from the slopes.

Skiing uses nearly every muscle in your body and ideally requires training year round in order to be in tip top shape for the slopes, not just in the weeks or months leading up. Strong legs and core, solid balance and coordination, and great endurance are key to be able to ski in dominance and tear through the glades with ease and confidence.

To build your endurance, include a cardio program a minimum of three days, but ideally five days, a week consisting of running, the elliptical trainer, aerobics classes or Stairmaster workouts with varying intensities lasting from 30 to 60 minutes. A great add is to include one “long day” workout when your cardio workout is longer than one hour and preferably for a few. This could actually be a fun aerobic activity such as hiking, biking, tennis or swimming to help build and increase your lung capacity and strengthen your legs, abs, back and arms to make you a more powerful skier.

The following are recommended exercises are just a few to help increase and improve your balance, strength, stability and joint agility – all abilities that are challenged maneuvering the trails of a mountain. Perform these exercises on three nonconsecutive days during the week, complimented with your additional routine.

Ski Jumps: Stand with feet together. Bend your knees and jump to one side as far laterally as you can.  Land with soft knees and immediately jump laterally to the other side. Repeat the back and forth movement. Repeat 20 times on each side.

Squats: Place your feet shoulder width apart on a flat floor while standing erect and holding your arms out straight in front of you. Keep your back straight while lowering your buttocks as if you are sitting down and then slowly bring your body back up and stand up straight. Repeat 20 times. Variations: 1) Stand on a BOSU instead of a flat floor and performed as described above. 2) Place a stability ball against a wall and lean your lower back against it. Roll with the ball as you bend your knees into a squat. Rise up and repeat 20 times.

Lunges: Stand on a flat surface with your feet shoulder width apart. Step forward and lay your foot flat on the ground. Your knee should be at a perfect 90 degree angle and lined up with the front of your toes while your thigh is almost parallel to the floor. Never bend so far that your knee extends further than your foot. Bring yourself back up, returning your body to the standing position and and switch legs. Repeat 20 times on each leg. Variations: 1) Stand with feet wide and toes out slightly, hold a medicine ball of comfortable weight at chest level. Lunge to your right, bending the right knee and touching the weight to the floor while keeping your abs engaged, torso straight. Press back to start and lunge to your left, touching the ball to the floor. Do not use momentum. Repeat 20 times on each side. 2) Place a shin on an exercise ball placed behind you while bending your opposite knee. Slowly lower into a lunge. Squeeze through the heels to raise back up, making sure knee is behind toe and torso is straight, abs in.  Adjust the ball as needed to keep your knee behind your toe.  Add dumbbells for more intensity.

Crunches: Lie on your back on the floor or a mat, bending your knees while keeping your feet flat on the floor. Place your hands beside your head with your elbows bent outward. Raise your shoulders up while crunching your stomach and pulling your belly button to your spine. Lie back down and repeat 50 times. Variations: 1) Perform a bicycle pump, touching your right elbow to your left knee. Alternate your legs, pumping your legs as if you’re riding a bike. Repeat 50 times. 2) Lie facing the ceiling with an exercise ball under your mid-back. With your arms and hands in the same position as above, perform the crunch as if you are on a mat. As you curl, keep the ball in a stable position, then lower your back down again. Repeat 50 times.

Additional Exercises: Push-ups are a great way to get your arms and chest in shape for the slopes. Build up your strength by starting with 3 sets of 10 reps, increasing the reps as your push-ups become easier. To assist with building your speed, try sprinting, intervals and/or running up hills. Add ankle weights for added resistance. For flexibility, perform stretches for your lower extremities, such as the core twist. Weight machines for leg extensions, leg curls and leg presses are highly recommended for developing powerful leg muscles to ski hard. Remember to never swing your legs and to keep your movement slow and controlled. Perform 3 sets of 12 at a comfortable weight. Increase the weight when you plateau. Calve raises and hamstring curls are two other important exercises to include in your ski exercise routine to help stabilize your body when moving down the hill.

The above are great workout suggestions to help you carve the mountain all day without fatigue or leg burn and reduce your risk of injury. Remember to check with your physician before starting any new exercise regimen. With the green light go ahead, train hard and ski even harder with the confidence that your body is ready to take on the moguls on the mountains.

Be Fit. Be Strong. Be Well.
Adriana

Is Your Body Beach Ready? Part III

25 Tuesday Sep 2012

Posted by in Cardio, Exercising, Setting Goals, Weight Training

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Now that you have your diet underway and you are logging in your journal, now let’s create a workout plan to help with your weight loss. Everyone who is reading this article is at a different age and different fitness level, so you will need to tailor the workouts to best suite your appropriate degree of performance.

Regular exercise should be a big part of everyone’s daily life, regardless of being in a weight loss program or not. All that is required is a minimum of 30 minutes a day, five days a week. As with all new exercise programs, start off slowly and work yourself up to a point where you ideally workout 60 minutes a day with a day or two of rest.

Workouts should include a combination of weight training, cardio and stretching to be the effectiveness when losing weight, building muscle or wanting to be tone. The combination of all three balance and compliment your training formula. Training with weights will tone your muscles so they burn more fat plus raise your metabolism to help you see a slimmer body more quickly than by doing just cardio alone.  Cardio simply melts the pounds away, especially running, in additional to countless over health reasons such as increase in lung capacity, better metabolism, decrease in blood glucose levels, less anxiety and more. Daily stretching not only burns calories but will elongate your muscles so they function more effectively.

Okay, let’s get started! What I have providing below is a basic 12-week workout plan for someone who is in very good health but does not workout. Start with the weight training first, followed by the cardio then stretching. I recommend this order as you will burn more calories running if you run after your workout versus before. You also want to stretch your muscles following your run, after they are warm and lose versus beforehand. Avoid any exercises that cause pain or discomfort. For all, it’s best to check with your family physician before starting any new exercise regimen.

Weeks 1-3
Strength Training:Complete the following exercise with a weight you feel comfortable with, every other day and never on back-to-back days.

  • Leg Press: 1 set of 15 reps; works your quads and glutes.
  • Lying Leg Curl: 1 set of 15 reps; works your hamstrings.
  • Seated Cable Row: 1 set of 15 reps; works your upper back.
  • Flat Bench Press: 1 set of 15 reps; works your chest.
  • Dumbbell Press: 1 set of 15 reps; works your shoulders.
  • Dumbbell Shrug: 1 set of 15 reps; works your traps.
  • Pushdown: 1 set of 15 reps; works your triceps.
  • Barbell Curl: 1 set of 15 reps; works your biceps.
  • Back Extension: 1 set of 15 reps; works your lower back.
  • Standing Calf Raise: 1 set of 15 reps; works your calves.
  • Barbell Wrist Curl: 1 set of 15 reps; works your firearms.
  • Crunches: 1 set of 15 reps; works your abdominals.

Cardio: For best results, run outside on a track or running trail. If you don’t have access to an outdoor path, then run indoors on a treadmill. If you are unable to run due to a health issue, substitute the running with perhaps elliptical, bicycle or aerobic class.

  • Week 1: Run 1 minute then walk 1 minute. Repeat 10 times for a total of 20 minutes. Run 4 days a week.
  • Week 2: Run 2 minutes then walk 2 minutes. Repeat 6 times for a total of 24 minutes. Run 4 days a week.
  • Week 3: Run 3 minutes then walk 2 minutes. Repeat 5 times for a total of 25 minutes. Run 4 days a week.

Stretching:When stretching, you should feel mild discomfort but nothing too intense. Don’t bounce, just relax and exhale as you stretch the muscle. Stretch daily.

  • Hamstring Stretch: Sit on a mat and split your legs apart in a wide V shape. Lean over one side to reach and hold your toes. To make the stretch more intense, pull you toe towards your body, flex your quads, and reach as far as you can. Hold for 10-30 seconds and repeat for 1-3 times.
  • Groin Stretch: Sit on a mat and split your legs apart. Bend your legs to bring the soles together in the middle and hold. Press your elbows down in an effort to increase the stretch. The closer you put your feet to your body, the more intense the stretch will be. Hold for 10-30 seconds and repeat for 1-3 times.
  • Hip Stretch: Lie on a mat and raise your legs in the air in a chair position. Cross your right leg across the so your ankle touches the folded left knee. Place your hands around your right knee to pull the left leg toward your body. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.
  • Side Stretch: While standing, clasp your hands straight up overhead, palms facing the ceiling. Gently lower to the right side until you feel a stretch down your left side. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.
  • Quad Stretch: Lay on your side a mat. Grab your top leg and bend it back. Hold for 10-30 seconds. The further you bring your knee backwards, the more intense the stretch. Repeat stretch 1-3 times on both sides.
  • Calf Stretch: Lean over on your mat and drop to all fours. Take your left leg and place it behind your right with your left toe touching the floor. Hold for 10-30 seconds. The further greater the angle of your foot, the more it works your upper vs. your lower calves. Repeat stretch 1-3 times on both sides.
  • Chest and Shoulder Stretch: Sit on a chair, exercise ball or bench or stand Clasp your hands together behind your back, arms straight. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest. Repeat stretch 1-3 times.
  • Upper Back: Sit on a chair, exercise ball or bench.Clasp your hands together in front of you and round your back, pressing your arms away from your body to feel a stretch in your upper back. Hold for 10-30 seconds. Repeat stretch 1-3 times.
  • Biceps Stretch: Sit on a chair, exercise ball or bench.Take your arms out to the sides, slightly behind you, with the thumbs up. Rotate your thumbs down and back until they are pointing to the back wall to stretch the biceps. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.
  • Triceps Stretch: Sit on a chair, exercise ball or bench.Bend your left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.

Weeks 4-6

Strength Training:Repeat the same routine as Weeks 1-3except use slightly heavier weights on all sets and perform 2 sets of 12 reps. Rest 60-90 seconds between the sets.

Cardio:

  • Week 4: Run 4 minutes then walk 2 minutes. Repeat 5 times for a total of 30 minutes. 5 days a week..
  • Week 5: Run 5 minutes then walk 1 minute. Repeat 5 times for a total of 30 minutes. 5 days a week.
  • Week 6: Run 6 minutes then walk 1 minute. Repeat 5 times for a total of 35 minutes. 5 days a week.

Stretching:Continue the stretches assigned on Weeks 1-3. Stretch daily.

Weeks 7-9

Strength Training:Repeat the same routine as Weeks 1-3except use slightly heavier weights then Weeks 4-6 on all sets and perform 3 sets of 10 reps. Rest 60-90 seconds between the sets.

Cardio:

  • Week 7: Run 7 minutes then walk 1 minute. Repeat 5 times for a total of 40 minutes. 5 days a week.
  • Week 8: Run 8 minutes then walk 1 minute. Repeat 5 times for a total of 45 minutes. 5 days a week.
  • Week 9: Run 9 minutes then walk 1 minute. Repeat 5 times for a total of 50 minutes. 5 days a week.

Stretching:Continue the stretches assigned on Weeks 1-3. Stretch daily.

Weeks 10-12

Strength Training:Repeat the same routine as Weeks 1-3except use slightly heavier weights then Weeks 7-9 on all sets and perform 3 sets of 8-10 reps. Rest 60-90 seconds between the sets.

Cardio:

  • Week 10: Run 10 minutes then walk 1 minute. Repeat 5 times for a total of 55 minutes. 5 days a week.
  • Week 11: Run 15 minutes then walk 1 minute. Repeat 4 times for a total of 60 minutes. 5 days a week.
  • Week 12: Run 20 minutes then walk 1 minute. Repeat 3 times for a total of 60 minutes. 5 days a week.

Stretching:Continue the stretches assigned on Weeks 1-3. Stretch daily.

Remember your diet is the clincher and your exercising is the accelerator. Keep strong and keep focus. You can achieve your weight loss and else in life with your “can do” attitude. It may be a little challenging at first while your body adjusts to your new lifestyle, but hang tough and you will come out with flying colors on the other side! Good luck!

Be fit. Be strong. Be well.
Adriana

Is Your Body Beach Ready? Part I

31 Saturday Mar 2012

Posted by in Diet, Exercising, Setting Goals

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For most of the country, the winter this year was a very mild one, especially when compared to the past couple years. With little snow on the ground and the temperatures mild for most of the season, many were able to continue cycling and running outdoors while skiers, borders, and ice skaters had to search for places with enough snow and ice to make their sports happen.

With the winter months now behind us and spring in the process of blooming, it’s also time to take a look at our bodies to see if it’s ready to hit the beach in its fineness. Despite the lack of snow, many still had the internal instinct to eat more during the winter months. The shorten days of less daylight also decreased the energy for many, causing some to shorten or skip their workouts all together.

First up, get on the scale! What is your weight compared to the end of last summer? Have you gained a few extra pounds from the holiday treats or were you able to maintain your weight? Next, try on some of your summer outfits. How do they fit? If all is good, they don your favorite swimsuit. Any bulges? How is your middle looking? Arms? Shoulders? Butt? Any jiggle or wiggle? Is there room for improving, perhaps in your overall body tone and muscle definition?

Now, set your goals. Do you want to lose, gain or maintain? Have a favorite outfit you want to fit into again? Perhaps you want your abs defined a little more or your arms more muscular. Whatever it is, get a journal and write down where you are today and where you want to be in three months. Try to make your goals realistic and achievable.

Next, build your plan of action. Make it a winning combination of dieting and workouts. Be sure to include both weight lifting and cardio to help drop the pounds and tone up. Watch the starchy carbs and unnecessary foods with empty calories.

Need some suggestions? The next series of blogs string together a 12-week plan that, if followed properly, should put your body in better form through the combination of dieting and working out. Twelve weeks is a nice span of time to set your short term goals with enough planned time to notice a positive change. Also, check with your physician before starting if you have any injuries or illnesses.

So stay tune!  You may additionally want keep a workout journal to track your progress and keep you on goal.

Be Fit. Be Strong. Be Well.
Adriana

The Meaningful Benefits of Meditation and Exercising

05 Sunday Feb 2012

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Yesterday while I was running on the treadmill, there is was nothing too exciting on TV. When I run on a treadmill, a must for me is my iPhone with my favorite blood-pumping tunes playing semi-loudly in my head and ideally a television to help change the scenery as I literally go nowhere during my mileage goal of the day.

But yesterday I missed out with the visuals. So instead I changed my tunes to a mix of the Jimmy Buffet and the Beach Boys. I closed my eyes, submerged myself into the lyrics and melodies – transporting my mind to a memory of running on the beach in Hunington Beach California. All of a sudden, I was running across the bridge over the Pacific Coast Highway, linking the Hyatt Regency to the serene and tranquil beach. I then continued my run on the paved path along the sand with the sun and ocean to my left and people all about biking, sunning and just enjoying the beautiful weather.

I was no longer on a treadmill in a gym on a gloomy overcast day in Pennsylvania. Instead, I was in a place that just spikes one’s adrenaline due to sheer setting. I felt even more energized and happier with my run. I was in the zone. And the plotted mileage flew by.

This is not the first time I transported myself while exercising. I often meditate while running outside and especially while swimming laps indoors. Many meditate with yoga, but when I’m doing yoga I’m focusing on getting the pose just right. Most prefer to meditate where it’s quiet as it helps with the transporting. For me, music adds to the feeling and I can arrive quicker. Other popular mediation exercises include walking, cycling and working out on an elliptical.

Meditation helps more than the ticking away of the clock, getting through a monotonous exercise, or powering through a difficult regimen. It lessens stress and anxiety, helps to lower blood pressure and cholesterol levels, and can provide more energy while releasing the feel good endorphins. Meditation also benefits those suffering from eating disorders, allergies, and depression as well as chronic health conditions, such as pain, irritable bowel syndrome (IBS) and AIDS. It can help with resistance and channeling for those trying to kick a drug addiction in addition those changing their diets to lose unwanted weight.

Having a strong body and a strong mind is a powerful combination. One fights off weakness, illnesses and injuries while the other wards off worry, despair, stress and poor health. Both the American Heart Association and National Institutes of Health recommend meditation and for at least 15 to 20 minutes a day. This may be challenging at first, so at least try for 5 minutes and build for there.

So make the time to meditate. Make yourself immune all the way around.

Be Fit. Be Strong. Be Well.
Adriana

Group Classes versus Gym Equipment versus Fitness DVDs – Which is Best?

12 Monday Dec 2011

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Getting fit is the goal, but is it easier to achieve by participating in a group class or following along a fitness DVD? What about all the other exercise equipment that can be found in the gym? This could be a great debate question among exercise enthusiasts; work out in a group, in a gym, or solo in front of a TV. Which gets you the best results?

When I first joined a health club, I became curious to the aerobic exercise classes that went on behind the closed door in the gym. As a person who came to the gym to use the equipment, treadmill and swimming pool, I would take a quick look inside of the room – filled mostly with enthusiast women –sweating it out in almost complete synchronization to the vociferous instructor. It was almost as if I was in envy as I stood there watching. At the time, I had never taken group fitness class, so I was very curious what it would be like to work out in a synchronized group. What kind of results would I get?

Many of the participants in the group classes seemed more flexible and more coordinated at the choreography than I’ll ever be. But as I gazed in more often and frequently, I also noticed that most of these very same women do not work out in the free weight room or on the circuit training equipment. They solely come to the gym to take a class, then exit out the door. That’s it. That’s their workout, well, from what I can tell from the gym’s side.

Can someone get fit just from a fitness class? For many years (since I was 17), I had used the equipment in the gym – from the free weights and weight machines to the indoor track and swimming pool. This was my main training means when I worked out for fitness competitions to which I got great results.

I have also used and still use fitness DVDs, with Mari Winsor’s Pilate series my absolute favorite, (especially the ab sculpting DVD). Results have been very good; so good that I continue to use the Pilates DVDs to this very day.

I did eventually try the group fitness classes at my gym. I wanted to see what type of results I would achieve but was also drawn to the socialization, something you do not get with a DVD or dumbbell.  I soon became hooked, and before you know it I became a regular and pro at the Advance Step Aerobics class, a high cardio step routine on risers. I also many others, including Pilates, Yoga, and Boot Camp.

So what about the classes? Are they just as good? Well, like the fitness DVDs, there are so many to choose. Step. Body Pump. Lift It. Kickboxing. Interval Training. Spin. Zumba and many more. For many and most, results are achievable. If you put in the time, determination and dedication – as much as you would any other workout – then yes, goals are definitely attainable.

The true bottom line is the best workout – may it be group classes, gym equipment or fitness DVDs – is the one the gives YOU the best results. Everyone’s genetic makeup and how your body reacts to your chosen exercises and venue is different. The personal preference to what you enjoy best varies from person-to-person as does their time availability to get fit. Do what makes you feel good and the one you see the most ideal results. Find what works best for you and enjoy most. In the end, it doesn’t matter “how” you achieved your results as much as the fact you “have” reached your goals.

Be Fit. Be Strong. Be Well.
Adriana

My Top 10 Favorite Fitness DVDs

11 Sunday Dec 2011

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Fitness DVDs. You see them everywhere. They are advertised on TV and online. You can find them at the grocery store and Amazon. Often you will even see them placed aside at friends’ homes. Yes, they come in very hand when we are tight on time and still want to get a workout in. They are convenient as you can follow along at any time during the day and from anywhere – your home or hotel room. You have total privacy and have friends or family members join in. And they are definitely way more affordable then joining a gym, enrolling in a class or hiring a trainer.

Almost all fitness DVDs are led by a personal trainer or fitness instructors. Each shares their own workout method to reach a particular fitness goal – may it be weight loss, tighter abs, or larger muscles. Thus, in the spirit of the gift-giving season, I thought I would share with some of my favorite workout DVDs that can help change up your normal routine or help push you through a plateau.

30-Day Shred – Trainer Jillian Michael guides you through her exclusive 3-2-1 Interval System that combines strength, cardio and abs to blast through calories for a dramatic weight loss in 30 days.

Insanity® – Transform your body in 60 days and get the hardest body by unleashing your inner world-class athlete through plyometrics, speed, agility, strength, and core workouts in a jaw-dropping series of progressions by Shaun T.

P90X® – Trainer Tony Horton’s 12 extreme workouts use the science of Muscle Confusion™ to get you ripped in 90 days. The very popular and advanced total-body training program focuses on abs, legs, chest, back, and arms.

Pure Burn Super Strength –Bob Harper shares 35 power surging moves, delivering an intensified burn that works to aggressively increase metabolism, attack fat and exhaust calories to lose weight and gain pure muscle.

RevAbs® – Get the abs you always wanted with a  little hard work and trainer Brett Hoebel’s proven Abcentrics™ training technique. Workout includes fat-burning cardio, muscle building, and sculpting focused on abs and core.

Sculpt & Burn Body Blitz – Banish calories and fat with Denise Austin and her fun kick-butt workouts that feature four training methods to sculpt lean muscle: martial arts, conditioning, kettle bell, and cardio sculpt.

Slim in 6® – Literally reshape your body in six short weeks with Debbie Siebers’ exclusive Slim Training®  technique, which combines fat-burning cardio with light resistance moves to help slim and sculpt your body without bulking.

Trim, Tone and Flex – The latest by fitness enthusiast Jane Fonda focuses on toning and stretching the body – to promote weight loss, reduce joint stress and increase brain function – while building lean, healthy and supple muscles.

TurboFire® – An intense cardio conditioning program from fitness innovator Chalene Johnson that will pick you up and push you past your limits by burning nine times more fat and calories than you would with traditional cardio.

Winsor Pilates Ab Sculpting – Get the flat defined stomach you’ve dreamed of through specific Pilate techniques that solely focus on your core powerhouse. Workout is designed by fitness expert Mari Winsor to shrink your waistline.

I hope you find one that’s right for you. Feel free to recommend others!

Be Fit. Be Strong. Be Well.
Adriana

The Workout Buddy

15 Tuesday Nov 2011

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Working out. It’s something I fell into originally as an extension from playing on organized sports. On the field we started with stretches followed by a run, and perhaps sprints, before we began drill and stick work. Off the field – in between practices, scrimmages, and games – we also hit the gym, my first exposure to a gym workout. We mainly lifted weights to build muscle strength, to make us stronger, faster and more resilient on the field.

The team comradely was fun. I enjoyed working out with the team. It made the time fly by and the tough routines more bearable! We’d laugh, cheer and edge each other on.

My team days are behind me now. Today, most of my sports are individual: tris, running, golf, swimming, skiing, etc. For these sports, I now have to be my own coach, my own cheerleader, and my own motivator to get in the gym and hit it.

About 15 or so years ago, while I was living in Connecticut, I was asked by a fellow co-worker if I’d be interested in running during lunch. I said yes and my first workout buddy was born. We ran just about every weekday – no matter what the weather condition was and no matter what kind of day either of us was having. She ran slower than me but further. I ran faster but shorter. So we became a great blend as we taught each other our best workout traits. Our companionship also made the runs more fun.

There are a lot of advantages to having a workout buddy. The number one reason is motivation. If the weather looks dreary, you feel lethargic or you’re just not in the mood, believe me, your workout buddy will make certain you’re at the gym, sticking to the schedule, or at the agreed destination for your planned workout. No ifs, ands, or buts. No excuses. End of story.

Well, not yet. I need to add some more benefits, such as sociability and safety on top of support. It’s safer to workout with someone. You have an automatic spotter during weight training in the gym and someone who can help immediately if you are injured inside or out. Having a running buddy is also safer than running alone, especially when the daylight is dim or the area is secluded or sketchy.

A workout buddy may inspire you to join a different gym, try a new class, or learn a new sport or activity. Your partner can point out any errors in your form and make certain you are getting the most out of your workouts. Together you get to do routines that require a partner or complete the same as individuals. You can participate in running and cycling events or be part of a tri team together. A good fitness buddy will also push you to work harder and inspire that all goals are reachable. The two of you can additionally diet together, keeping a food journal and sharing tips, recipes and newly-discovered secrets.

Yes, having a friend or relative to workout with on a regular, consistent basis can do wonders to your routine and help to keep you on target to achieving your fitness goals. A workout partner will help to motivate you more and push you past any barriers or dreaded plateaus. Strength is always in unity, especially when it comes to staying fit.

Be Fit. Be Strong. Be Well.
Adriana

Running on a Treadmill vs. Outdoors – Which is Better

07 Monday Nov 2011

Posted by in Exercising, Running

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Running. It’s an athletic activity I’ve been doing as soon as I learned how. At first, it was chasing after my big brothers and their friends in flag football, baseball, flashlight tag, or hide-and-seek outdoors.  Next came running on organized sports. I played on basketball, softball, field hockey, lacrosse and track teams all through my schooling. And my competing running events began when I was still in high school.

To train and condition myself for the teams and events, I ran, I ran and I ran. I would run up to six days a week, weather permitting, until I purchased my first gym membership at age 18. I was then able to run despite the pouring rain, heavy snow, or wicked winds since I could now run inside on a treadmill.

What’s the difference between running on a treadmill and running outside? What are the advantages and disadvantages? Do you get the same results? While studies show running outside is the better choice, I am here to share with you the pros and cons of both running types.

First and foremost, running on a treadmill is easy and convenient. Perhaps there’s one in your home or you use a treadmill in the gym. Either way, you as the runner just needs to pop on an available one, set your settings, and off you go – no matter what the weather conditions are like inside and out.  An added bonus, you’re safe from possible strangers.

On a treadmill, you can control how fast you go and how far to run. You get to track how many calories you burn and even your pulse. Some treadmills have a variety of course works to choose from or different incline levels to challenge yourself. And to help pass the time away and prevent monotony, you can run alongside a friend, listen to music on your headset, or watch a show on a mounted TV.

Treadmills are great for speed work, pacing, and interval training. They are also good for injury prevention and rehabilitation since most have soft padded surface and are designed with a lot of “give” – all lessening the impact of your pounding body. Treadmills are additionally ideal for those who are overweight as it helps the body along and allows for slow gain momentums.

What is missing with treadmills is the lack of wind resistance, unchanged terrain, and lesser muscle exertion since the treadmill belt helps propel you along. Running bio-mechanics are also different when running on the treadmill. Runners run with less of a forward lean, stride lengths are either longer or shorter, and support time is longer for your support leg that is on the ground than outside running. All this equals less muscle work and fewer calories spent.

The lack of terrain is a huge difference. A treadmill doesn’t have any way to simulate running downhill or sharp around the corners. So to help amp up your running results on a treadmill, raise the incline to at least one percent or slightly more to better simulate the energy expedited when running outdoors.

So what are some of the other added perks to running outside? Well for starters, you can almost run anywhere and can alternate your course at any time – exposing yourself to different terrains. You can run on pavement, a track, grass, the beach, or even the bleachers at a nearby school, all aiding in greater muscular development and strengthening of your legs. You also get the added mental bonus of enjoying the change of scenery and inhaling the wonderful fresh air that – a clincher for me – while also soaking up your daily dose of Vitamin D from the sun.

Running outside prevents monotony and boredom. In an instant, you can dash into a sprint or switch to a side step to mix it up. You can run with a group of friends – training for an event – or take the family dog along. The best part, you can easily challenge yourself, exert your muscles more, and expend more calories versus when on the treadmill.

There’s no doubt that running on a treadmill and running outside both provide two very different experiences and two valuable workouts. To me, running outside is better physically. I see better results, personally, when I run outside versus on the treadmill. But you should analyze your own circumstances and decide which best fits your situation – running on the treadmill or running outside.

Be Fit. Be Strong. Be Well.
Adriana

Go Take a Hike

17 Monday Oct 2011

Posted by in Cardio, Exercising, Hiking

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The other week I went hiking with a group of friends. Saturday was to be a gorgeous day, so we headed up to Hawk Mountain, a mountain ridge that is part of the Blue Mountain Ridge in the Appalachian Mountain chain, located in central-eastern Pennsylvania. There are 13,000 acres of protected private and public land at Hawk Mountain, including a 2,600-acre sanctuary for hawks, eagles, and falcons. There are also nine trails of varying difficulty available to hikers.

This hike was no walk in the park. It turned out to be a vigorous workout with a lot of climbing up and along rocky paths to which I was told is known as “rock scrambling,” a method of ascending rocky faces and ridges. This was also no easy feat for someone like me who has a fear of heights; I just kept my eyes glued to the ground underneath my feet and did not look down, even when we reached the Pinnacle. On top of the treacherous terrain, my hiking boots didn’t seem to give enough flex for my ankles and I was way too overdressed. Regardless, I persevered and was a good sport about not knowing what I was getting myself into by hiking on this particular mountain range.

Hiking is wonderful cardio workout that is typically very social and tends to be across scenic paths with wonderful backdrops. It can exert almost every muscle in your body, including your legs, arms, hands, hips, butt, abdominals, shoulders and neck. Hiking is also great for the mind as the great outdoors is a great opportunity to clear your head and nourish your imagination.

As an aerobic exercise, hiking can improve your stamina as well as your cardio-respiratory and muscular fitness levels. It can also lower your risk of coronary heart disease, stroke, high blood pressure, type 2 diabetes, high cholesterol and triglycerides, and lesson the threat of colon and breast cancer, and possibly lung and endometrial cancer. It’s also great for weight control or loss. For a person weighing 150 pounds, hiking can burn up to 370 calories an hour.

Hiking helps to increases your bone density and strength, and slows the rate of calcium loss, thus strengthening the bones and decreasing their susceptibility to break. This prevents one from bone diseases, such as osteoporosis and arthritis.

What’s also great about hiking is it’s inexpensive. Just invest in a good pair of hiking shoes and perhaps a pair of zip-off hiking pants – changing the pants into shorts in an instant. Bring along a hat, sunglasses and sun block, and off you go! Some choose to invest in a hiking stick. Others select a long sturdy stick (a trophy from one of their hikes) to help guide them along. Many go without.

What’s another wonderful fact about taking a hike is that when you return, you will feel better – mentally and physically – than when you left. Your body will feel better, your head will be clearer, and any stress level will have decreased. This will only make you want to hike again!

So take a break from the gym. Grab a friend or two, pack along your water bottle, and head to a nearby park offering  hiking trails and discover the amazing benefits that hiking has to offer.

Be Fit. Be Strong. Be Well.
Adriana

The Change Up

05 Wednesday Oct 2011

Posted by in Exercising, Health and Wellness

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Now that autumn is falling into place with its brisker weather and shorter days, what better time than now to restructure your workouts to not only to accommodate the cooler days and shorter daylight, but to jolt your muscles into getting even stronger and fitter.

In order for your body to keep developing and becoming more fit, your workout program has to keep changing. When you continue to repeat the same workout over and over again without altering it, you prevent your body from evolving and making any gains. Your mile times won’t approve. Your bench press won’t make an impact. Your exercises won’t be effective. All because you forced your body to hit a plateau. You muscles have become accustomed to what you are doing and are no longer responding at the level they once did.

Muscles react to change. They actually thrive on it by growing stronger, bigger, firmer, and toner. Change is their fuel. Fat also reacts to change. If you change up the exercise routine, not only will your body be continually challenged, but it will also burn more calories, resulting in a more successful weight loss. In addition, you avoid boredom and prevent possible injuries.

You should switch up your exercises about every four to twelve weeks or whenever you feel like you aren’t improving anymore. Typically, I change my workout routine four times a year, often coinciding with the change of the seasons. So now that autumn is falling into place with its brisker weather and shorter days, what better time to restructure my workouts to accommodate the cooler days and shorter daylight. Now my workouts occur mainly indoors, starting with a 6:00 am fitness class three days a week for one hour. This is following by a run on the treadmill and then abs. Alternating days I continue my runs and abs but add weight training and Pilates. Plus two days a week I swim and one I bike. I will also be starting with a new trainer to continue with the change up and help me target particular areas.

But a changeup shouldn’t be just for your workout routine. When it’s time to change your exercises, you should also take the opportunity to re-evaluate your diet. Is it as healthy as it should be? Is there any way you can improve your eating lifestyle? Have you been slipping back to past bad eating habits?

For me when it’s just me by myself, I often fall into the rut of eating almost the same foods for at least breakfast and lunch. So with the changing of my gym workout in combination of less availability of fresh seasonal fruits at the supermarket, I have also changed up my daily diet. Breakfast is now oatmeal with unsweetened applesauce, walnuts, cinnamon, blueberries and strawberries while lunch is a boneless chicken breast and a green vegetable. Snacks are nuts, banana or carrots. Dinner is usually on the run and may be as simple as organic peanut butter on 100% whole wheat bread or a fresh fish dish at a favorite restaurant.

The bottom line is that with dedication and determination, your fitness goals are achievable. Stay discipline and remember to change up your exercise routine regularly. Get creative and explore new and exciting fitness routines. If you feel you are at a loss as to how to change your workout, seek the advice of a trainer from your gym who may provide wonderful new moves for you to try. Any way you change it up, it’s the change that’s the key to your fitness success.

Be Fit. Be Strong. Be Well.
Adriana