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Showing posts with label muscle. Show all posts
Showing posts with label muscle. Show all posts
Thursday, January 4, 2018
Saturday, September 30, 2017
HIIT on a bike
If you haven’t been living under a rock, I’m sure you have heard of High Intensity Interval Training – otherwise known as HIIT. It seems like it’s the workout that everyone is talking about. A HIIT workout requires you to do short and intensive workouts. Think 30 seconds of all out activity. These workouts are proven to help massively improve people’s aerobic fitness and muscle mass. Not only that, but because the exercises you are doing are high intensity you can complete them faster – which gives you more time to go to brunch!
Doing HIIT on a bike can be challenging. Not everyone wants to jump around but a lot of people want to do a HIIT workout on a stationary bike. I got you covered. Here is an idea. Remember to warm up (including stretches) before you start.
30 Second Bursts
Easy to explain, you get on your bike and after a minute cycling at your own pace, go as fast (and as hard) as you can for 30 seconds.
Once the 30 seconds are up go back to your normal pace (this is your rest) for 60 seconds, then do 30 seconds all-out pedaling again.
Repeat this process four times – this will be considered as one interval.
To complete the exercise, do three intervals with a four-minute easy pedaling between each one to cool down.
If you’re finding it too easy/difficult then adjust the rest period by 30 seconds – 30 second rest for difficulty/90 seconds rest for ease.
Thursday, September 21, 2017
How long should you foam roll each body part for?
Foam rolling is a great way to relieve muscle tension and help get those painful "knots" out of tight muscles. When using the foam roller hold pressure on any sensitive areas for at least 20-30 seconds, or until you feel the tension lessen and the muscle start to relax. Once this occurs, you can then move on to the next tender area. On particularly sensitive areas you may need to lessen the pressure applied by the foam roller and hold the tender spot for a longer duration - generally up to 90 seconds.
The goal of foam rolling is to reduce tension in the muscles. Foam rolling can be quite uncomfortable, especially on certain areas such as the IT Band, so focus on breathing and trying to relax as much as possible when on tender areas. It’s easy to rush, but remember you have to give the brain time to tell the muscles to relax.
Saturday, February 25, 2017
Increase your metabolic rate with exercise
Most everyone I talk to is looking to increase their metabolic rate. I tell them the most effective way is to exercise. I want to explain why is so good. I'm going to talk about just that in this post, and maybe, just maybe, you will really get up off your booty and move!
Burn Baby Burn
Exercise burns calories! This means the more you move, the more you burn. Make exercise a habit and you can help your metabolism to operate more efficiently.
Muscle Mania
MUSCLE BURNS CALORIES! The more muscle you have the more calories you burn around the clock. When you increase your body’s muscle mass you will increase the amount of calories your body burns. This does not mean you can go hog wild and eat junk food every day. Having an increased muscle mass will burn additional calories but not to a significant degree.
Look good, feel GREAT
IMPROVED OVERALL HEALTH is something that exercise does. Be sure to get both cardio and weight training in during your weekly workouts. Cardiovascular exercise improves your circulation, strengthens your lungs and gets your heart working. Weight training helps you build strength and power. Both are so awesome for you! Don't skimp on either one!
These are just a few reasons working out isn't just about looking good (although, that is an awesome side effect). Both your body and your mind can benefit! So really there is no excuse not to move!
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