It’s Good Friday! That means two more days until we find ourselves seated around the Easter dinner table, snacking on chocolate eggs, and getting second helpings of ham.
It’s important to remember that even though physical activity is important to overall health and weight-loss or maintenance, you can’t out-exercise a bad diet. A person may be able to burn roughly 300 calories for a 3-mile run or 30 minutes on the elliptical, but it is very easy to consume 300 calories in just a handful of candy, a large soda, or a coffee drink with added flavors and whipped cream.
As you try your best to maintain healthy eating patterns around the holiday, try this weight-loss circuit to help shed calories before (and after) the big feast. Alternating cardio exercises with higher-impact or combination strength moves will keep your heart rate elevated throughout the entire workout, thus burning more calories!
Complete 45 seconds of each exercise, allowing 15 seconds of recovery time in between each exercise. Try not to rest for more than the allotted 15 seconds in order to keep the heart rate up. Repeat the circuit 3 times through for a jam-packed 24-minute workout! Watch our short video for exercise demonstrations!
- Butt kicks
- Squat, bicep curl, shoulder press
- Line jumps
- Rolling medicine ball push-ups
- High knees
- Side lunge with upright row (switch sides halfway through)
- Plank jacks
- Plié squat with overhead medicine ball swing
Arthritis. When you exercise, it hurts. When you don’t exercise, it hurts. This widespread issue is affecting people of all different ages and driving these arthritis sufferers right to the couch. It just hurts no matter what, so what should you do? Pick your battles.
I understand that it’s painful and can leave you hesitant to do anything to potentially worsen the ache, but doing nothing at all will certainly not help. In fact, it will make it worse. You cannot let arthritis get in the way of your quality of life.
I’ve spoken with people everywhere along the spectrum, from those in slight pain and avoiding any activity to those who are bone on bone but keep moving along. I am in no way recommending the “no pain, no gain” rule, but I am encouraging you to get active in order to increase the longevity of your joints.
For Arthritis, It’s Better to Stay Active than to “Baby” Your Joints
Your joints will love you so much more if you choose moving over “babying.” Don’t believe me? Check this out: Exercise strengthens the muscles surrounding that arthritic joint, which can reduce pain and improve the joint’s mechanics. It also compresses and releases cartilage, which brings oxygen to the joints.
So, now you’re looking at not only decreased pain and postponing surgery, but you’re also improving your overall health. Plus, if surgery is required, you will drastically speed your recovery. Is this starting to sound like a win-win?
Top 4 Exercise Types for Arthritis
Now you’re wondering, “But what exercises can I do?” There’s a plethora, but before I give you my list, I will tell you the most important factor: alignment, alignment, alignment! Please check with your senior fitness specialist to make sure you’re in a proper alignment while performing exercises. This helps minimize strain on the joints and will make a world of difference! After I correct my own clients’ alignment, they look at me like I’m a miracle worker. (Spoiler alert: I am not.)
Now, on to my list of the top 4 arthritis-friendly exercise modes:
- Low-impact cardio: These heart-happy exercises are easy on the joints and will burn a lot of calories. Popular machines for this include ellipticals, bicycles, and rowing machines.
- Aquatic exercise: Not a great swimmer? No problem! There’s a lot more that you can do in the water. It’s also very kind to your joints. The buoyancy reduces stress on the joints and spine, and provides resistance without equipment.
- Yoga: Yoga is an excellent way to strengthen and lengthen the body. Both are essential in improving alignment, which is critical in taking the strain and stress off of your joints. Try out a class before you pop in a DVD at home. That way, the instructor can see your position and guide you if needed.
- Tai chi: This traditional style of Chinese martial arts includes slow, controlled movements, which put little force on the joints, to improve balance, strength, and flexibility. Like yoga, try a class first to get some feedback from an instructor.
Learn more about arthritis and how to alleviate the symptoms by searching articles at Discovery Health and Lifescript.
You don’t have to be a collegiate athlete to join in the fun of NCAA’s March Madness! The tournament is now in full swing. You may be glued to the TV and swept up in “bracketology,” but you can use the half-time breaks to sneak in a quick workout!
Cardio is important for basketball or any sport that involves constant running up and down a court or field. Quick reaction time is also important for basketball players so that they can capitalize on rebounds and open holes in the opposing team’s defense. As for strength training, developing power in the legs for jumping is crucial as well as building upper-body strength for long passes and three-point shots.
The following exercises are similar to those that basketball athletes use to help them train for the big game. But they are a fun challenge for anyone! View the video below for exercise demonstrations.
- Basketball single-leg squat
- Basketball push-ups
- Basketball lunges (side to right and crossover to left)
- Medicine ball squat throws
- Medicine ball slams
The NCAA Men’s Final Four takes place in Atlanta this year, with the championship game on April 8. The Women’s Final Four will happen in New Orleans, with their final game taking place on April 9. For more information about March Madness, click here!
Are you ready to make a change in your life? Have you been busy with a career or raising a family and put working out on the back burner? Most people’s activity level tends to significantly decrease in their 30s and 40s, and it only continues from there. It’s time to focus on you and spend just a few minutes each day doing something for yourself.
I understand this is easier said than done, so I’ve created a workout to get you started that can be done in your own home with no equipment required. All you need is an open space on the floor. This workout is designed to be challenging but not impossible. Do what you can and work your way up to going through it all, and eventually go through it twice! View the video for a brief demonstration for the exercises in the workout below.
Beginner cardio circuit workout:
- 1 minute straight leg kicks (travel as you do them if you have the space; otherwise do them stationary)
- 1 minute high knees (travel if you have the space; otherwise do them stationary)
- 1 minute walking or stationary (alternating legs) lunges
- 1 minute recover/rest
- 1 minute skater lunges
- 1 minute mountain climbers
- 30 seconds split jumps
- 30 seconds froggers
- 1 minute recover/rest
- 30 seconds modified push-ups
- 1 minute lateral hops (feet together)
- 1 minute forward and back hops
- 30 seconds modified push-ups
- 30 seconds knee tucks
- 1 minute recover/rest
- 30 seconds center plank (modified if need be)
- 30 seconds side plank (modified if need be) on each side
- 30 seconds center plank (modified if need be)
- 1 minute straight leg kicks (traveling or stationary)
This workout can be done with modifications or added intensity if you are up for the challenge! This is intended to be done two to three times a week in combination with other forms of physical activity and a healthy diet. Don’t forget to drink plenty of water and stretch at the end of every workout.
It’s easy, when walking and talking with friends or coworkers, to follow their lead and get on the elevator. Time for a change? Try being the leader and lead them toward the stairs instead of the elevator. Not only will you get where you’re going faster by taking the stairs, but you will also burn more calories throughout the day.
February is "Take the Stairs" month, so try to break the habit of using elevators! You have the power to persuade others to take the stairs and become more active.
Not only is it good to take the stairs when you have the choice, but it’s also good to incorporate stairs into your workouts. If you have stairs in your house or at the gym, that is great! But not everyone has that option, so you can resort to a stair climber or stair stepper. Most gyms have a cardio machine that simulates going up stairs.
Incorporating stairs will help to improve your aerobic conditioning and lower-body strength. Try this indoor workout during the winter months and look around for a set of stairs you can use outdoors when it’s nice outside.
- Jog in place for 3 minutes to warm up
- 20 jumping jacks
- 3 minutes on the stair climber at a moderate intensity
- 20 jumping jacks
- 20 squat hops
- 5 minutes on the stair climber at a moderate intensity
- Jump rope for 3 minutes
- 20 jumping jacks
- 20 squat hops
- 5 minutes on the stair climber at a moderate intensity
- Jump rope for 3 minutes
- 5 minutes on the stair climber at a moderate intensity
- Walk a lap around the fitness center/house to cool down
Legs burning? That’s okay. Your lower body will thank you for trying something new and incorporating more stairs!
Written by Tara Deal, NIFS Group Fitness Instructor.
If you are new to group fitness, or new to the Les Mills program, then the term “Bodycombat” may sound a bit intimidating. If you have attended even just one Bodycombat class, then you know that this intense cardio workout focuses on utilizing mixed martial arts moves such as punches and kicks to strengthen the entire body.
This past Tuesday, January 8, NIFS hosted an Intro to Bodycombat class for newcomers, beginners, and anyone who wanted to understand a little bit more about what was going on behind the punch. There was a wide variety of people attending the class, and everyone walked of off the court with a better understanding of how to properly execute the various punches, kicks, blocks and other mixed martial arts moves.
The class began with a group warm-up to get everyone moving and comfortable with the space on the gym floor. We then broke down the Bodycombat workout into smaller manageable pieces of just upper body exercises and then lower body exercises. We were able to learn the proper technique for all of the basic punches and kicks, and then apply the new and perfected techniques we learned to actual Bodycombat tracks in a shortened class.
Bodycombat is for everyone at a moderate-intermediate fitness level, and the moves are simple so little coordination is required! When you attend a regular Bodycombat class, you should expect to be led by your instructor through the martial arts moves drawn from various disciplines such as karate, taekwondo, tai chi, and muy thai while moving to the beat of heart pounding music. At the end of the class, you will feel strong, empowered, and slightly invincible.
Like all of the Les Mills classes, a new release of music and exercises is released every three months to keep your body guessing, keep the workout interesting, and keep your body in top-notch condition.
No equipment is needed for this class, just the warrior within, a towel for your sweat, and a water bottle.
Make sure to join Tasha and Emily for Bodycombat classes on Mondays at 5:30pm and Wednesdays at 6:35pm on the auxiliary court at NIFS Fitness Center in Indianapolis.
People everywhere are always searching for the best, most modern training device that will produce great results in the least amount of time. It is likely that you’ve tried the latest craze, yet you’re still searching for something more. Ironically, you may already own one of the most inexpensive yet effective training devices: the jump rope.
Getting Fit with a Jump Rope
It sounds old-fashioned, and it is. However, the jump rope is making a comeback in gyms and fitness centers everywhere. What began as a schoolyard game has progressed to recreational use and is now evolving into competitive sports training for all levels. Whether used as a warm-up or training, there is room for jumping rope in every workout. Benefits include upper- and lower-body coordination, muscular endurance, balance, and agility.
Jumping rope tones muscles, improves cardiovascular fitness, and burns calories all at the same time. Jim Zielinski, Head Strength and Conditioning Coach at the University of Illinois, endorses jump rope in the September 2011 issue of Training and Conditioning magazine. “The activity can achieve a “burn rate” of up to 1,000 calories per hour. That means jumping rope for 10 minutes is roughly equivalent, calorie-wise, to running an eight-minute mile.”
How to Start a Jump-Rope Workout
The best way to begin a jump-rope workout, like any new program, is with correct form. Grasp the handles and start by swinging the rope to your side without jumping. Next, without the rope, practice small jumping movements, barely lifting off the ground. Finally, put the two movements together. When done correctly, jumping rope while staying high on your toes can involve less pounding on knee and ankle joints than jogging.
There is never a better time to start than now. Pick up a jump rope and try this FREE workout.
Complete 5 rounds of the below exercises for a total of 15 minutes.
Basic Jump: 1 minute
Rest: 30 seconds
Alt. High Knees: 1 minute
Rest 30 seconds
Challenge: How long will it take you to complete 500 total jumps?! (Count to 500 and time yourself and record)
By now you’ve probably heard that mixing up your workouts is the thing to do. I think it’s important to mix up your strength exercises and cardio sessions. Here are my thoughts on elliptical workouts and walking and how to use them both.
Benefits of Elliptical Workouts
The elliptical is one of my favorite cardio machines. It’s easier on the joints and you can move your arms on most elliptical machines to help burn more calories. If you contract your abs (without holding your breath) while moving your arms and legs on the elliptical, you can also get a core workout. Crank up the resistance and switch directions (forward and backward) often to work more muscles.
Benefits of Walking Workouts
Walking is the easiest way to burn calories. You can get up and go for walks throughout your day. Most people when walking naturally are not going to get their arms moving as much as when using the elliptical, however. When walking, try to move your arms as much as possible and push your speed to help burn more calories. Also, try to add some hills in your walk or increase the incline if you're walking on the treadmill.
Using Both Elliptical and Walking in Your Workouts
The elliptical allows you to use more muscles than walking, and you can work some muscles on the back side of your body, too, by going backward. They both are lower-impact exercises for the joints. You will benefit from doing different movements, so start incorporating both walking and the elliptical if you haven’t already! Talk with your corporate fitness center staff for ideas on how to mix it up best.
This blog was written by Lisa Larkin. Meet our blogging fitness specialists at the NIFS website.
When it comes to fitting workouts into your busy schedule, you need to find wha
t works best for you. You will be more likely to stick to the plan if it’s convenient and works with your schedule. Not having enough time for exercise is the number-one excuse.
But studies are being done on the effectiveness of short bouts of exercise as opposed to being on the treadmill for 45 minutes at a time. Shorter, 10-minute bouts of exercise are just as effective. And for most, they are a more practical way of getting your workouts in throughout the day. You are still burning the calories and fat, which your body needs to maintain.
Here is a list of benefits to shorter, more intense bouts of cardio:
- Lowers blood pressure, cholesterol, and blood-sugar levels.
- Helps to cut the fat in the bloodstream.
- Easier to fit in when you only have to find 10 to 15 minutes at a time.
- Better for people with lower fitness levels because going for longer bouts may not be ideal.
Try kicking up the intensity and get two or three smaller, intense bouts of exercise in your corporate fitness center tomorrow!
This blog was written by Jenna Pearson. Meet our blogging fitness specialists at the NIFS website.
Your VO2max, or maximal oxygen uptake, is defined as the maximal capacity for oxygen consumption by the body during maximal exertion. It sounds very scientific, and it is!
The More You Exercise, the Easier It Gets
A lot happens inside our bodies when we exercise, and regular aerobic (cardiovascular) exercise is known to illicit adaptations that make prolonged, endurance-type activities easier. If you work out in the corporate fitness center regularly, chances are you’ve experienced these improvements! Adaptations to exercise are due in part to changes that occur in your muscles (i.e., getting stronger) as well as the changes that occur in the systems responsible for fueling you with energy to perform exercise and daily tasks (they become more efficient). Changes also occur largely because of improvements in the cardiovascular system, which not only results in increased circulation to and within the muscles, but is where VO2max comes into play.
What Does VO2max Mean to You?
Many exercise professionals view VO2max as a good indicator of how physically fit a person is, as the more aerobically fit you are, the higher your VO2max will be. A good exercise program is one that is sustainable (you can stick with it) and attainable (effective in helping you reach your goals). If you are following a well-rounded exercise program and are conscious of incorporating physical activity into your daily routine, it is likely you are working to improve not only your fitness, but also your VO2max.
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