Aerobic activity
By Kathy Kaehler
Water workouts aren’t just for grannies in swim caps, anymore. Far from it. Even my long-time client Julia Roberts bought into my water fitness plan.
My training programs often include the pool because I like how the water allows you to run hard, stretch deep and develop long and lean muscles. So with the weather warming up, why not consider hitting the water for your workout? If you don’t have a pool in your backyard, there are other options: Gyms today often have pools, indoor or outdoor, or you could try community centers, YMCAs, hotels or local colleges.
Beginners may want to take a class to get started. From there, the possibilities are limitless. There are hundreds of exercises that can be done in the shallow and deep ends of a pool. I’m not just talking about doing laps up and down, or treading water. You can actually do many of the same exercises in the water than you can on land, including walking, marching, running, cross-country skiing, kicking, leaping – even crunches.
When I have Julia in the pool, we do a range of shallow- and deep-water activities. The cardio exercises include jumping jacks, water walking and water running in the deep end using flotation belts. For toning, we do scissors, heel lifts, leg lifts, leg circles and knee swivels.
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By Rob Parr
Don’t feel like working out today? Or maybe you can’t wait to break a sweat? Some days we’re simply more in the mood to exercise than others.
That’s why I recommend factoring in how you’re feeling when you decide what exercises you’ll do, and how hard you’ll do them, on any particular day. This doesn’t necessarily give you a free pass to skip physical activity altogether though. Rather, it means you should consider making adjustments to your workout -- the intensity and types of exercise -- based on your mood and health at the moment.
We all have days when we feel unmotivated or tired. But instead of hitting the couch when you can’t seem to get moving, change up your workout plans instead.
One solution is to lower the intensity of your workout. You don't always have to go for the burn to get a benefit.
Another approach is to boost your motivation by trying something new, such as a different exercise class or sport. You could also change your environment -- if you normally exercise inside, for instance, head outdoors for some fresh air and a change of scenery.
Of course, music can help pump you up so try playing your favorite tunes. And calling a friend to work out may not only motivate you to get moving but the social aspect will likely lift your spirits as well.
As for those days when you’re feeling great and are raring to go, try kicking things up a notch.
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By Jay Blahnik
The surest way to experience a setback in your exercise program is to get injured. When you have a sprain, strain or other injury, it is hard to work out at the same intensity as you normally do, and of course, sometimes you can’t work out at all. This can cause you to lose fitness, gain weight or both -- and that’s not only frustrating but very unmotivating as well.
There are two types of injuries: acute and chronic. Acute injuries occur suddenly and are often a result of an unexpected take-off, landing or abrupt movement during an activity or sport. Some examples of acute injuries include a sprained ankle, strained back or broken arm. Chronic injuries, such as persistent knee pain or aching lower back, are usually the result of overuse, overtraining or repeated improper execution of an exercise or movement.
These five simple steps can help you reduce the risk of both types of injuries:
*Warm up properly – Always start by doing an easier version of whatever exercises or movements you are about to do. For example, if you are going for a run, you should walk for a few minutes, then go for a slow jog and finally a run. If you are lifting weights, start each exercise by lifting a lighter weight than you intend to finish with. If you are going to play soccer, spend some time running the field and kicking the ball before jumping immediately into the game.
*Progress at a reasonable rate – Try not to increase the intensity or duration of an exercise by more than 10 percent to 15 percent of what you are used to in any one exercise session. For instance, if you are training for a longer run and you can easily run 30 minutes now, you should not run too much farther than 33 to 35 minutes on future extended runs until the longer time feels comfortable. Or, if you currently lift 30 pounds doing biceps curls, you should not increase the weight by much more than 3 to 5 pounds, until the heavier weight begins to feel easier.
*Monitor fatigue – If you become tired or sore during an exercise session or sporting event, it is a good idea to slow down, take a break or stop. Many injuries occur when the exerciser or athlete is simply too tired to keep good form or attention to the activity. So if you are playing basketball but are noticing that your jumping, running and shooting is getting more and more difficult, it is much more likely you will sprain your ankle or fall during the game. Take a time-out until you get your energy back, and your chances of getting hurt will be reduced.
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By Gina Lombardi
Although we’ve moved our clocks ahead an hour and daylight stays with us a little longer, you still may find yourself doing the same old dark workouts inside the gym. So why not spring forward -- right out the door. Taking your workout outside this spring can recharge your batteries and give you a renewed enthusiasm for exercise.
But first, keep some pointers in mind. When transitioning your indoor workout outside, take things a little slowly at first. Aside from bumps in the road and slippery surfaces to watch out for, you don’t want to overdo it the first time you head for the hills or rough terrain. On the elliptical or treadmill machines in the gym you can manipulate the incline and resistance, but outdoors you are at the mercy of Mother Nature, so you may have to adjust your speed or intensity accordingly. Of course, when heading outside also be sure to bring lots of water and wear sun block and dress in moisture-wicking layers of clothing that you can peel off as you warm up.
And if you’re looking for an entirely new outdoor workout to kick off spring, here’s one of my favorites:
*Warm up. Start off with 5 to 10 minutes of walking, light jogging, jumping jacks or jumping rope. Then perform the following series of exercises all the way through and, if you’re up for more, repeat two to three times.
*Jack squats. Squat down while clapping your hands above your head. Bring your arms to the side when standing up. Repeat 20 times.
*Push-up combo. Do 10 push-ups with your hands on a wall or tree, then 10 with your hands on a bench, then 10 with your hands on the ground.
*Jumping jacks or jump rope. Go for 3 minutes.
*Walking lunges. Start standing tall and then lunge forward with your right leg until your thigh is parallel to the ground. Bring your left leg up as you stand tall and then repeat on the opposite leg. Do 15 reps with each leg.
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By Jay Blahnik
There is a lot of discussion about the correct way to breathe during exercise. While there is limited research on the topic, most experts agree your breathing patterns during exercise should change depending on what activity you are doing.
Why does it really matter? Proper breathing during exercise helps in a few important ways. It makes cardiovascular training more efficient, helps with power and stability during strength and endurance training, and it fosters relaxation during mind/body and flexibility training.
Here are the ins and outs of breathing during exercise:
Cardio training -- When doing cardio training, such as running, cycling or swimming, it is important to remember that breathing and the cadence of the cardio activity may not always be in sync. For example, when cycling up a hill, you may be pedaling a bit slower, but your breathing rate may be high.
The most important thing is to avoid shallow breathing during cardio training whenever possible. Shallow breathing is an indicator that you are either working too hard or have not established a good breathing pattern for the activity you are doing. Try taking stronger, deeper breaths during cardio training (without any feeling of holding your breath), and establish an inhale/exhale pattern that feels comfortable for you. For example, many runners will inhale once during three foot strikes in a row (right, left, right), and then exhale once during the next two foot strikes (left, right).
Strength/endurance training -- When doing strength or resistance training, such as weight lifting, you should generally exhale on the exertion (or most difficult part of the exercise) and inhale on the recovery (easiest part of the exercise). For example, when doing a crunch, you should exhale when you lift your shoulders off the ground, and inhale when you lower your shoulders to the ground.
Another example of this breathing pattern can be found in many Pilates classes. Instructors will often encourage their students to think “inhaling on the preparation for the move,” and “exhaling on the execution of the move.”
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By Kathy Kaehler
St. Patrick’s Day brings out the crowds for parades and lots of Irish food and green beer. So why not keep with tradition and make your workout green, too? I’m referring to environmentally-friendly exercise, of course.
Going green with your workout routine is actually pretty easy to do. Here’s how:
*Get outside. Electrically powered exercise machines at fitness centers and home gyms require a lot of energy to operate. But by taking your workout outdoors, the only energy required is yours. Walking, hiking, biking and jogging are all great cardiovascular activities. Along the way, stop to strength train by using your body weight for resistance with lunges, squats, push-ups, pull-ups, dips and step-ups.
Not only will you get a great workout, you’ll also have lots of fun connecting with the natural world and your community. You can go it alone, enlist a workout partner or even start a workout group in your neighborhood.
*Unplug at home. If outdoor exercise is not an option, try creating a home gym using equipment that, again, requires you to generate the power. Some examples: dumbbells, tubing, kettle bells, jump ropes and self-powered cardio machines such as spinning bikes and rowing machines.
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By Gregory Joujon-Roche
Want to “spice” up your workout? Borrow a note from the Spice Girls and try mixing things up!
That’s the approach I took when helping them get into tip-top shape for their reunion tour. Take, for instance, the workout I designed for Melanie Chisholm, aka Sporty Spice. With a nickname like that, you’ve got to look fit! So with training, we hit it hard – five days a week.
Each day focused on a different activity so as to offer a range of fitness benefits and keep things interesting:
*Spinning – to burn fat and build stamina.
*Yoga – to boost flexibility and restore inner peace.
*Strength training – to build definition.
*Pilates – to stabilize the core.
*Beach runs – to provide overall conditioning, work the glutes and offer a change of scenery and a breath of fresh air.
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By Gregory Joujon-Roche
With the writers strike over, the party’s back on in Hollywood! There’s going to be a red carpet at the Oscars this year after all. So the stars have hit the fast-forward button to look spectacular for their big night.
What makes them shine so brightly -- besides all that bling? It’s a combination of being fit and carrying themselves with a relaxed and graceful confidence from the moment they step out of that limo to face the cameras.
The training strategies I use to get my Hollywood clients ready for the red carpet can help you look radiant for a special event, too. Here is my plan for shaping up in the week before the big night – but it’s not easy. The intense program is intended for regular exercisers who want to really kick things into high gear just before a big reveal.
For the most part, I recommend keeping the training simple and consistent with one goal in mind: burning fat. Skip the Pilates – it’s time to sweat!
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By Jay Blahnik
It is tough to stay motivated to exercise week after week. Even if you love to work out, it is easy to get stuck in a rut, lose steam or fall behind on your fitness goals.
One of the best ways to re-energize yourself and amp up your motivation is to trigger your competitive spirit. You might be scared by the thought of competition, but don't worry. Adding a competitive element to your workout routine doesn't mean you have to be a world-class athlete or have an aggressive spirit to win. And you'll be amazed at how effective it can be in helping you get results, regardless of your fitness level or athletic ability.
Here are some easy ways to build competition into your program:
*Train for a race. Sign up for a local or regional event that is coming up in the months ahead. Whether it is a 5K, 10K, cycling event, swimming competition or triathlon, having something to train for will definitely keep you more focused. You don't have to train to win, just train to finish. To make it more fun, pick an event that is out of town from where you live, and do it with a friend. You can make the event part of a weekend getaway that you can also use to reward yourself for your hard work in preparing for the event. Almost every race includes people who are just doing it for fun, and you will likely be surrounded by all ability levels. This will ensure that you can be motivated by others who are at your pace. And the feeling of accomplishment when you finish is second to none.
*Challenge a friend. Buddy up with someone and hold each other accountable for your own individual goals. Then set a date in time when you both should accomplish the goal or create a way to decide a "winner." For example, you could challenge each other to walk 1 mile a day for 30 days and celebrate together when you both hit the goal. Or, challenge each other to see who can do the most minutes on the elliptical trainer for the next two weeks and whoever "loses" buys the other person lunch. The minute you create a challenge (even if the focus is not to win, but to reach a goal together), it becomes immediately more motivating to stick to it. You won't believe how much more accountable you will be when you know someone else is right on your heels!
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By Gina Lombardi
It’s the most exciting time of the year for sports fans – Super Bowl! I LOVE football (maybe partly because Vince is in my family tree), so I am feeling the excitement as well as the sadness of another season of football coming to an end. But as that last hurrah approaches, so do the fat-laden snacks, calorie-packed alcoholic drinks and, of course, the couch!
This year, make it your choice to change tradition. Start Super Bowl Sunday off right with a pre-game game of your own. Get your buddies together, put on your favorite team jerseys and play some good old-fashioned flag football in the yard. A 150-pound person can burn an average of 576 calories per hour this way!
You could also pair up and work out with a weighted football. A regulation football weighs 1 pound, while these training footballs come in 2-pound and 3-pound sizes. You’ll improve your arm and grip strength while getting resistance exercise during exchanges, hand-offs and passes.
Now that you've earned your food and have that post-exercise calorie burn in your favor, choose the right snacks so you can stay "in the game." Replace regular chips with baked versions, regular beer with lite beer, thick pizza crust with thin.
Don’t forget the water. Playing hard requires hydrating the body afterwards. And since alcohol dehydrates, guzzle the water first -- then you may not even want the beer. (OK, I tried.)
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