Cycling is a fabulous low-impact cardiovascular workout that definitely will strengthen and tone your legs! And even if you haven’t rode a bike since elementary school, riding a bike is just like, well, riding a bike! However….
……whether you cycle recreationally or competitively, cycling requires a great deal of leg strength and endurance in your torso muscles to hold your body in a forward flexed posture safely while you ride.
Here’s a few exercises to enhance your cycling enjoyment and overall performance on your bike.
Read more on Spring Into Cycling…
Komen Race for the Cure is this month, Girlfriends Run for a Cure is next month on October 11th and with Breast Cancer Awareness month in October, it puts this disease at the forefront of everyone’s mind. We all know someone who has been impacted by Breast Cancer and anyone who has ever been diagnosed with Breast Cancer realizes that the cancer experience does not end the day that treatment ends. Survivors want to get back to normal life as quickly as possible and put cancer behind you but at that same time, you’re dealing with all kinds of post-Cancer Treatment effects that impact you physically, emotionally and spiritually.
Goals of a Post-Breast Cancer Rehab Program:
When starting an exercise program after Breast Cancer surgery and treatment, your goals will be to reverse the negative affects of killing cancer…which can cause other secondary issues. These goals include:
Read more on Survivors Surviving Breast Cancer…
Last week we talked about the importance of moving your body and how to make that commitment. Once you figure out the WHY, the WHAT is the easy part. So today, here are some specifics to make sure you include in your weekly workout routine.
Will improve your heart, lungs, circulatory system, muscles, bones – ok, let’s just say, it will improve your total body’s physiology. Ideally, you need to perform sustained cardio for a minimum of 20 minutes using aerobic activities like walking, running, biking, swimming, dancing or hiking to improve your endurance. Read more on Weekly Workout Routine…
Last week, we discussed the type of Cardio activity to include into your fitness program. Today, I wanted to educate you on a few more training principles that can help when designing your cardio program.
First, every good cardio program should include aerobic and anaerobic exercise with some variable impact and agility training.
Read below for the rationale and an explanation…..
Aerobic exercise is easy to explain. It involves going out for a walk, jog, cycle, swim, hike, x-country ski, indoor cardio equipment or taking a fitness class. It includes exercise that is within your comfort zone and at an intensity that you could hold for 20 minutes plus. This type of exercise will condition your heart and achieve numerous health benefits.
Anaerobic exercise is a more challenging form of exercise. It involves the same activities as above but at a much harder intensity. For example, it would involve going for a jog and then for 30 seconds picking up the pace and sprinting. Read more on Designing Your Cardio Program – A Little Bit of Everything is the Best Approach…
The weather has been nasty lately leading most of us to retreat into the warmth and comfort of a fitness facility to condition our bodies. But many people waste a lot of time and energy training improperly on indoor cardio machines. Here’s a few tips to reduce the boredom and monotony of your indoor cardio workouts and assure your technique is top notch.
Read more on Indoor Cardio Workouts…
The old adage “use it or lose it” appears to ring true in almost all areas of your general health and fitness. You just can’t store the benefits associated with a healthy lifestyle. Here are some areas that may be affected by neglect:
If you don’t challenge your heart, your aerobic capacity will definitely decrease with time and unfortunately, it becomes a vicious cycle. You don’t exercise so you get out of shape, then daily activities start to become more challenging so you start to look for ways to make movement easier ie take the elevators and escalators instead of stairs, park closer, sit more, drive more etc. Then your cardiovascular fitness deteriorates even further, you’re huffing and puffing more and starting to move even less because it’s uncomfortable. So stop the cycle and start moving your body and challenging your heart.
For those of you who do exercise regularly and find yourself out of your routine for whatever reason, generally, after only one or two weeks of complete inactivity, significant reductions in cardio-vascular fitness can be measured. It seems to be the fitness component that is affected first by a lapse in training. But the good news is Read more on Use It Or Lose It…
Need Some Speed!
Have you ever noticed that as most people age they begin to move more and more slowly? It seems to take them forever to get out of a chair, walk across the room or bend down to pick something up. This is because as we age we lose about 7 pounds of muscle each decade. And this loss is dominated by a loss in the number and size of fast twitch muscle fibers. These muscle fibers are the ones responsible for allowing an individual to move quickly, and to maintain agility, reaction time, strength and power. As these fibers atrophy, we find ourselves moving very slowly. However, the good news is that this loss can be slowed down and some cases, prevented by training your fast twitch muscles. The rule is “If you don’t use it, you lose it”. So it’s important to do whatever you can to keep these muscle fibers working so they don’t perceive that they are no longer needed.
Read more on Need Some Speed!…
Cardio to tighten those glutes!
As the weather warms, it reminds us that beach season is on its way. Thoughts of swimming suits and bikinis can either excite or frighten you depending on how well you’ve taken care of yourself all winter. For most women, the area that causes most concern is the fat that seems to deposit around our hips. For whatever reason, many believe for child bearing and breastfeeding purposes, the fat cells in this area don’t seem to want to give up the fat. The enzymes that mobilize fat from the fat cells around the hips and send it off to the muscles to be used for energy seem to be dormant. So what’s a girl to do?
Well, we’ve heard it all before. Cardio exercise will burn the fat directly and building muscle by lifting weights will tone the muscles in the area and help make you a ‘fat-burning’ machine. So we’ve gotta be running, walking, cycling, or taking fitness classes 3-5x/week and on top of this, we’ve got to hit the weights 2-3x/week. But what if you have a life outside of exercise?! Adherence to this kind of an aggressive program may seem challenging. Luckily, there is a way you can burn body fat and tone the buttock muscles simultaneously. There are certain cardio activities that target the gluteal (butt) muscles very well. A program that includes these butt-busting activities will develop tone in this problem area like you’ve only imagined.
Get outside and enjoy the fresh air.
If you analyze the body’s movements during hiking Read more on Cardio to Tighten Those Glutes!…
Soccer players are amazing athletes possessing exceptional speed, agility and kicking, jumping and throwing power. The following drills will enhance performance in all components of the game. Click on the link below for photos and descriptions of all exercises.
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Baseball, a favorite American summer activity for kids and adults, requires speed, throwing power and batting strength. Click on the link below to learn exercises to enhance performance and minimize injury.
Read more on Exercises for baseball players…