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Tuesday, February 9, 2010
Training Partners
Sometimes self discipline just isn’t enough. That is when a good training partner comes in handy. Training partners provide coaching, assistance and motivation and they break up the monotony of the exercise routine. If you need extra motivation, find a training partner—you’ll be surprised how much of a difference it makes! Talk to others in your boot camp classes and find out who wants to team up!
Another Cardio Program
This program is of the cross training variety that incorporates the treadmill, and Elliptical.
STAGE ONE - TREADMILL: Be sure to be warm up prior to starting the program on the treadmill. Do not hold onto hand rails at any point in this program.
TIME INCLINE SPEED
2 min 4% 4.5 jog
4 min 10% 3.5 walk
2 min 5% 5.5 jog
4 min 12% 3.5 walk
2 min 6% 5.5 jog
4 min 14% 3.5 walk
12 min 0% 4.0 walk
STAGE TWO - ELLIPTICAL: Finish this program with 10 minutes on the elliptical at a 10% incline and keep your heart rate at 60 to 70% of your maximum heart rate or MHR (multiply your MHR by 0.60 - 0.70).
How to calculate your Maximum Heart Rate
220 minus your age = MHR
Example: 220 - 36 = 184 (184 is MHR for a 36 yr old person)
60% to 70% MHR would be: 184 x .60 to .70 = 110 to 129
Monday, February 1, 2010
HIIT (High Intensity Interval Training
High Intensity Interval Training works best for fat loss!! When you're doing cardio at the same pace for a period of time, your body goes into a steady state, which means that it will adjust itself to the intensity you are going and it will try to conserve calories. By introducing high intensity intervals to your workout, your body can't adjust, and it will burn more calories and fat - it will actually trick your body into burning more calories because it can't reach this steady state.
Start off by warming up for 5 minutes at a steady pace. Take the speed up to a fast and hard pace, raising your heart rate, for 1-2 minutes, then take it back down to a steady pace for 2-3 minutes (recovery time). Then take the speed back up for 1-2 minutes, and back down for 2-3. Continue repeating this for the duration of your cardio session, followed by a 5 minute cool down.
This is also the same idea utilized in our boot camp classes. We combine lower and higher intensity intervals throughout each session.
You can do this on any type of cardio equipment. Try this session performed on the Treadmill:
Warm up on the treadmill at a speed of 3.6 with no incline for 5 minutes. Do not hold on to the handrails at any time during this exercise.
Minutes 5:00 - 7:00 Incline @ 1 Speed @ 6.0
Minutes 7:00 - 10:00 Incline @ 1 Speed @ 4.0
Minutes 10:00 - 12:00 Incline @ 2 Speed @ 6.0
Minutes 12:00 - 15:00 Incline @ 2 Speed @ 4.0
Minutes 15:00 - 17:00 Incline @ 3 Speed @ 6.0
Minutes 17:00 - 20:00 Incline @ 3 Speed @ 4.0
Minutes 20:00 - 23:00 Incline @ 2 Speed @ 6.0
Minutes 23:00 - 25:00 Incline @ 2 Speed @ 4.0
Minutes 25:00 - 30:00 Incline @ 8 Speed @ 4.0
Minutes 30:00 - 35:00 Incline @ 1 Speed @ 3.3
Sunday, January 24, 2010
PROTEIN
Understand that eating foods higher in fat and lower in carbs and protein may only contribute to weight gain and inhibit weight loss. Protein boosts your metabolism and burns more fat, in addition to helping preserve and build your lean muscle tissue. Be sure to get enough protein in your diet daily.
Click here to for a calculator to get a good idea of how much protein you need.
Protein powders are a good way to obtain the protein you need if you are in a pinch for time. Other good protein choices include lean beef, turkey and chicken, tuna, orange roughy, tilapia, flounder, salmon, and egg whites.
The more often you eat, the higher your metabolic rate (the number of calories your body burns each day). By adding more protein to your day, you also increase your metabolism. You body requires more energy to process protein.
TRY THESE RECIPES
High Protein Chocolate Peanut Butter Shake
20g Scoop of chocolate protein powder
1 tbsp natural peanut butter
1 cup of water
4 oz non-fat plain yogurt
Ice
Instructions: Mix in blender.
Veggie & Feta Omelet (Makes 1-2 servings)
6 Large egg whites
2 Tbsp fresh basil chopped
2 Tbsp reduced-fat feta cheese crumbles
Sliced mushrooms
Chopped onion
Diced red pepper
Instructions: Blend egg white first and place in pan sprayed with Pam cooking spray. Add remaining ingredients.
Post Workout Egg & Oatmeal Pancake
4 large egg whites
½ cup uncooked oatmeal
1 tsp cinnamon
2 packets Stevia all natural sweetener Instructions: Blend all ingredients in a blender or Magic Bullet. Poor into pan sprayed with Pam. Cook until center is no longer runny and flip for another minute until center feels soft, but cooked. Enjoy warm or refrigerate and eat it cold on the go.
Tuesday, January 19, 2010
Boot Camp Day 1
We are on our way! Many of you started yesterday with the first day of boot camps. The first day is always the hardest. While we pushed you harder than you may have pushed yourself, always do the classes at YOUR OWN pace. We keep it challenging for those who can do it, but only expect you to do each exercise at your own level. There's no need for speed and no reason you can't take a break when you need it. If your tired, walk in place! No one will ever be judged in class. Would you be happy if we put a boot camp class in place that didn't challenge you and only allowed you to burn half the fat? We recognize that you wouldn't and you'd feel cheated! You are all there making the effort, and we are there to support you! We are proud of you for taking the first steps to a healthier lifestyle!
Personal Training
Remember to check with the exceptional staff at Anytime Fitness for any additional training you may need in the gym. Their personal trainers are highly qualified and are there to help. Even a few sessions with them can help you become familiar with weight training.
Keeping Track of Calories
If you'd like to keep track of your daily calories, try www.FitDay.com. It's free, and it will help you to understand just how many calories you are consuming daily.
January 14, 2010
When you need your doctor's OK
Sometimes it's best to check with your doctor before you jump into an exercise program, especially if:
- You're a man older than age 40 or a woman older than age 50
- You smoke
- You're overweight or obese
- You have a chronic health condition, such as high blood pressure or high cholesterol
- You've had a heart attack
- You have a family history of heart-related problems before age 55
- You feel pain in your chest or become dizzy with exertion
- You're unsure if you're in good health
If you take any medication regularly, ask your doctor if exercising will make it work differently or change its side effects — or if your medication will affect the way your body reacts to exercise.
We recommend that you obtain medical clearance on your own prior to starting the program.
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