Posts tagged ‘cardio’

May 19, 2014

Outdoor Circuits to Ease Into Summer

 

yoga sunset

So, have you heard? Summer’s coming . . . and it’s going to be hot, hot, hot! Now’s the perfect time to start conditioning yourself to tolerate the blazing sun while still reaching your fitness goals. If you take the time now to gradually ramp up your intensity as you exercise outside, you’ll be much better prepared to stay active, healthy, and safe as the seasons change.

Easy Does It

Let your body be your guide when exercising in the great outdoors. Start out in the shade, if possible, and avoid heavy-duty cardio between 10 AM and 4 PM (the hottest part of the day). If you start to crash and burn after 20 minutes, just be kind to yourself—take a break, hydrate yourself, and go easy. You’ll be hardcore in no time!

girl drinking water

Also, drink plenty of water before and during your exercise outside. A good rule of thumb is to drink around 8 oz. of water 15-20 minutes before you start. Then, drink 4 oz. of water or sports drink every 20 minutes while you are exercising. If you experience any of the following signs of potential heat exhaustion (dizziness, fatigue, profuse sweating, pale skin, rapid heartbeat, muscle cramps, headache, or nausea):

  • Stop exercising
  • Get somewhere cool
  • Hydrate yourself
  • Cool your skin with cold water
  • If your symptoms don’t resolve quickly, seek medical attention immediately.

 

Simple Cardio/Ab Routine

EKG

Check out this simple circuit guaranteed to get your heart rate up and break a little sweat. It’s quick and easy (no equipment needed, except maybe a towel or mat for the Ab Circuit), so find your favorite spot outside and get going!

 

Cardio Circuit—(go through the entire circuit, then repeat)

  • 20 jumping jacks
  • 20 high knees
  • 10 burpees

(10-second rest, if needed)

  • 30 speed skaters (15 each leg)
  • 20 walking or stationary lunges (10 each leg)
  • 20 side lunges (10 each leg)

(10-second rest, if needed)

  • 20 mountain climbers
  • 20 prisoner jacks
  • plank (hold as long as you can—30 sec.-1 min.)

 

Ab Circuit(go through the entire circuit, then repeat)

  • 20 crunches (keep elbows splayed out, face and chest to the sky)
  • 10 bicycles
  • 10 V-outs (knee ups)
  • 20 sit-ups
  • 20 leg lowering (both legs)
  • 20 Russian oblique twists (1 rep = twist left & twist right)
  • 10 Prone cobras (keep feet on ground)

Stretch (I love stretching after a workout—it feels like candy for my muscles 😉

Have a great week, and enjoy the spring breezes while you can!

Brooke

i love my active summer

September 12, 2013

Sometimes shopping is my cardio….

As, one of my favorite characters said….

Hi! Hope everyone is having a wonderful week. Ok so I got a really great shopping tip today from one of my clients and wanted to share with all of you. My amazing client and friend AK, for short owns and operates Kazy’s Gourmet Sushi & Seafood.  She supplies most of the finer restaurants in town with their fresh seafood and sushi and runs a Japanese restaurant and small grocery store. She is a very smart business woman so I listen when she gives me tidbits.

Today she explained to me how she shops online and basically never purchases anything until it goes on sale, or has a rebate and some type of purchase offer which happens about 85% of the time. Her tip for that is filling up your cart or wish list and then going back to purchase once the items have been discounted and she checks them every few days. That seems easy enough right? and I can’t tell you how many times I’ve made purchases only to see them go on sale right after.

Another way she saves a little money and actually receives money back is through Ebates. Ebates is a free online company that gives you cash back for accessing your favorites store through their site and making purchases. Companies that partner with Ebates will offer anywhere from 1 to 20 percent back, or more. There is no membership fee, and they also feature coupons and other exclusive offers.

Here’s an example of how it works: Retailer gives Ebates 2% of every sale that gets referred from Ebates. So if Ebates sends a customer to Retailer, and that customer buys a $500 computer, Ebates will make $10 on that sale and mail you a check for half of that $5. Its a great deal for just clicking through their site to purchase! Retailers include  Walmart, Target, Bestbuy, Barnes & Noble, Kohls, Gap Kids, Justice, Saks, Old Navy, Lego Store, Petco and so many more!

I signed up tonight, which consists of typing in my name and email and received $10 gift card to my choice of retailer. I choose Target. I also signed up at FatWallet.com which is similar to Ebates and purchased a Living Social deal I was going to purchase anyway with 2% back. 🙂 Another site to check out is Befrugal.com.  Happy Cardio!

 

Kathy, Fit Fashionista 🙂

 

May 1, 2013

Strength Training in a Cardio Body

I’ve been focusing on strengthening my muscles lately–specifically my upper-body. I challenged myself to 100 push-ups daily in April, and sitting here on May 1, I’m proud to say that I can see (and feel) a difference in the strength of my arms. Can you believe I think this has helped me become a faster runner? Crazy enough, I ran a 10k this morning at my fastest time yet. But I spent the month working on strength? What gives?

Strength IS Sexy–and quick too. I averaged around 10 miles a week in April, but accomplished 3,000 push-ups (About 30% modified on knees) and became a faster runner. Who knew?!

What’s the challenge for May? I’m kinda hooked on this strength stuff, so I plan to attack the plank. I say the challenge is going to be: May Plank Meditation Mornings! Who’s with me?

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April 5, 2013

Feel the need for Speed

Most people would describe me as being a very passionate person and that passion feeds into so marunny segments of my life.  One passion that sits high at the top of that list is running. I love to run, in every form. I love feeling the power of my body as I sprint on the track. I love taking off my shoes and feeling the grass between my toes, as I do strides on the infield. I love an early morning run, when it’s quiet and I am alone with my thoughts and the pavement. I love running and racing from mailbox to mailbox with my little girl. I could go on and on.  I realize this might seem crazy to some, but for me running is when I feel most like myself.

So, whether you are passionate about running or you just do it purely as a good source of exercise; most of us have gone through periods where we have hit a plateau in our training.  I went through a phase where I was going on anywhere from 3-7 mile runs almost daily. Even though I loved just getting in my little zone and going on my regular run, my body hit a plateau and I stopped noticing changes. At this point, I knew that I needed to change it up and incorporate some new challenges for my body.  I thought back to the times where I had seen the best results. Those times were when I mixed in some sprint interval training. I don’t typically love doing heart pumping cardio every day. I really enjoy and need my days that I can just go for a relaxing run and unwind. So, for now, I have found my happy place and I just alternate my cardio days.  For instance, I will still go for a steady state run or do the stair stepper, but then every other day I like to mix it up.  Sprint intervals are one of the easy ways for me to mix it up and keep me on my toes.

As a runner you want to continue to improve the way in which oxygen is supplied to the muscles, which then will help you get stronger and become a faster runner. Your body is working much harder during this type of workout. Studies show that your body will start drawing on its fat reserves to help restore muscles and repair energy levels from the high intensity exercise. Then in turn, your metabolism is boosted.

A couple of weeks ago I gave you a couple of my favorite track workouts. Since then I have had several people ask me for interval workout ideas that they can do close to home. That is actually one of the reasons I love this workout below. You don’t have to find a track to do it because it’s simple and easy to incorporate anywhere. I have done this workout since my college days and I’m still a believer. It was my regular “Sunday run” that I first started doing on my route around the LSU campus. Here it is:

bolt

  1. 6 minutes warm up jog
  2. 2 minutes at a comfortable but active pace (this is your “rest” period)
  3. 30-45 second sprint (should be full speed)
  4. Repeat steps 2-3, 6-8x
  5. 6 minutes cool down

When doing this workout, maximize your time and push yourself to make every second count. Personally, mixing in sprints helps me feel stronger and more in tune with my body.  Not only is it important to me to feel my best for myself, but I want to stay in the best shape possible for my little girl. My parents were really active with us growing up and that’s something that I have wanted to pass down and enjoy with my own family. I loved that they didn’t just watch us play and do activities, but that they stayed healthy and active enough to join in and play with us.

Sprinting does require an existing fitness level and if you are just starting out running, then this is something you should work up to. If you are a beginner and you need workout suggestions on how to build up your running strength and endurance, please message me. Thanks for letting me share my passion with you.

Have a great weekend and don’t forget to love yourself to a healthy lifestyle.

-Loren Silas