By Kathy Kaehler
When planning your exercise sessions, it’s important to factor in how you’ll fuel those workouts beforehand and how you’ll replenish lost energy afterward.
You don't want to eat too much food before exercising, because if you become sluggish, nauseated or throw up, you've lost that workout.
But if you don’t eat, you might be too weak to lift the weights or too sapped of energy to swim laps.
Good food choices to fuel your workout include high-carbohydrate, low-fat snacks such as a banana with yogurt, a whole-wheat toasted bagel with fruit spread or
a quick bowl of instant oatmeal.
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By Gregory Joujon-Roche
Many exercisers try to do all they can to take their mind off of their workouts. Some listen to music, watch TV, read or think about their to-do lists – anything to distract from the training.
In my view though, it’s better to really get your head into your workout. Don’t try to solve the problems of the world or your job during your exercise session. Leave these worries at the door. This is your time to focus on YOU.
I don’t want to get too "Guru Greg" on you, but here’s what I recommend:
Check in with yourself during warm-up. How is your body feeling? Any aches or injuries? How’s your energy? What’s today’s workout going to be?
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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 Gregory Joujon-Roche
Many of us are starting to feel the heat from the sun, giving us an early tease of summer coming around the corner. Yes, it’s time to put away those winter coats and start pulling out the beach gear. But wait, you’re thinking, I am not beach-body-ready yet!
Well then it’s time to get moving. Any form of exercise will help -- just get the ball rolling and go, go, go!
Once you feel committed to general conditioning, and the soda pop and chips make way for grilled veggies and fish, it’s time to get beach-body specific. This means really working those trouble spots, which usually vary for women and men.
Here are some exercises that can help shape you up for your fun in the sun.
For the gals:
*Triceps. Tone up those triceps with some rear dips. Start by standing in front of a weight bench or sturdy chair and then grab the bench or seat behind you. Lower your body slowly, for 5 seconds, until your upper arms are parallel to the floor, then lift slowly back up. Do as many reps as you can. Aim for 4 sets.
*Buttocks. Tighten that tush with wall squats. Stand with your back to the wall and then lower yourself, using the wall for support, until your thighs are parallel to the floor. Again, down slowly for 5 seconds and then back up for a 5 count. Do as many reps as you can. Aim for 4 sets.
*Lower stomach. Firm up your bikini belly with these ab exercises. Starting by lying down on your back on the floor. Place your hands under your buttocks for support. Slowly lift and curl your legs toward you until your butt lifts slightly off the floor. Stop and squeeze! Remember to go slowly and do as many reps as you can. Aim for 4 sets.
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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 Keli Roberts
Do your muscles feel stiff and inflexible? Can’t touch your toes? Not really certain when or how to stretch? Read on: You may find that you’ve been stretching incorrectly all along! Stretching for injury prevention and improved sports performance is misunderstood and steeped in tradition.
First off, you may be surprised to know that there are actually four different types of stretching:
1. Static -- A sustained stretch that is held and leveraged with another limb or against gravity in order to deepen the stretch. Example: Lying on your back and using your arms to pull your legs to your chest.
2. Ballistic -- Your body is placed in a stretched position and then followed with small bounces performed in an attempt to deepen the stretch. Example: Doing the last move and then gently bouncing your legs to your chest. This is NOT recommended, though, because it can cause micro tears in the muscle.
3. Active -- A stretch in which the opposing muscle group contracts and pulls the body into a stretch. Example: Reaching your arms up overhead and pressing back to stretch the upper body.
4. Dynamic – A stretch in which the body or a limb is moved through a range of motion. Example: Extending your arms and then moving them in full circles.
Previously, it was believed that static stretching before exercising would prevent injury. However, many recent studies have demonstrated that this is not the case. Furthermore, it has been established that performing a static stretch prior to any type of muscle contraction slows down and weakens the muscles involved, and thus worsens performance.
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