Fire Up Your Burn w Intervals

Does your exercise routine include intervals – training that alternates high-intensity bursts with slower?  It should and here’s why:

·         Intervals can cut gym time by 25% because you can burn calories and fat faster than maintaining one pace

·         Intervals keep your metabolism cranked higher and longer after your workout, helping you burn an extra 120 calories AFTER you’re done….who doesn’t want that?!

·         Intervals will work with any form of cardio and helps keep you from getting bored

Self magazine calls it the shortcut to slim and I completely agree, it helps me get more bang for my buck when I’m working out.  Below are a couple of examples of how to incorporate intervals into your daily workout. 

RPE = Rate of perceived exertion: on a scale of 1 – 10 where 1 is sitting on the couch (sad, I know) and 10 is carrying the couch!

Interval Exercise #1 – for beginners –

Warm Up – 5 minutes of cardio at a moderate pace (RPE – 5 or 6)

Intervals – Alternate between 1 minute at a harder pace (7 or 8) with 1 minute of an easier pace (4 or 5).  Repeat the whole cycle 6 – 8 times

Cool Down – 5 minutes at an easy pace (4 or 5)

Interval Exercise #2 – pump it up a little –

 Warm Up – 5 minutes of cardio at a moderate pace (RPE – 5 or 6)

Intervals – Start at 30 seconds for as hard as you can maintain (9-10) with 1-2 minutes of rest.  Repeat the whole cycle 6 – 8 times

Cool Down – 5 minutes at an easy pace (4 or 5)

Remember, do what you can and if you ever don’t feel well stop and rest and always always stay hydrated!!

Exercise of the Week - Iron Jumping Jacks

I found this exercise when Fitness magazine did an article on how "Sex and the City" actress Kristin Davis stays in shape and I love it!  Plus, who doesn't want to look like her!  It's easy to do, targets multiple areas of the body, and is a great take off on your everyday jumping jacks.  You only need about 3 or 5 lb weights in each hand.  Motherly advice...be careful with this exercise if you have bad knees!

1. Start with your feet together, a weight in each hand, and elbows bent so the weights are at shoulder level, and the palms are facing each other.

2. Jump fee out to the sides, landing with wide feet, as you press the dumbbells overhead to form a V shape with your arms. (at right)

3. Lower weight to shoulders as you jump your feet together

I would do about 15 reps of this.  It will get your heart going and your muscles burning!  Rest for 30 seconds and do another round of 15. 

Enjoy!!

At Home Exercises

I saw this article and thought it was perfect for people who may not be able to have a trainer or get into the gym, although everyone should have a trainer (you like that shameless plug?!).  Remember, there is always time to do a little activity and something is better than nothing!  

Workout routines for toning # 1: HOVER SQUAT

 Hover above a chair seat as if you were going to sit down, without letting your butt or thighs touch the seat. Hold for 30 seconds, building up to 1 minute. Do these body toning exercises whenever you get a moment, aiming for once an hour.

Workout routines for toning # 2: KITCHEN DIP

 Every time you're in the kitchen, perform triceps dips using a kitchen chair: Stand in front of a chair as if you were going to sit down, then bend knees and lower hips, placing hands on the seat edge, fingers pointing forward, arms straight. Walk feet forward, and with feet flat and torso erect, bend and straighten arms, keeping butt close to chair seat without touching it. Do 8-15 reps.

Workout routines for toning # 3: SHOPPING SQUEEZE

As you push your shopping cart, or whenever you're walking, contract your butt muscles as tightly as you can and keep them contracted as you walk. (No one has to know!)

Workout routines for toning # 4: COMMERCIAL CRUNCH

 Anytime a commercial comes on while you're watching television, do an ab exercise of your choice until the show you're watching returns; pick a new ab move for each ad.

Workout routines for toning # 5: TELEPHONE WALK

 Whenever you're on a cellular or cordless phone at home, walk around for the duration of the conversation. (Wear a pedometer and see the steps add up.)

Workout routines for toning # 6: BALANCING ACT

 When you brush your teeth, or while standing at the kitchen sink, lift one leg slightly and bend and straighten your standing leg to perform one-legged squats. Tighten your buttocks and keep your abs contracted as you squat. After 10-15 reps of these body toning exercises, switch legs and repeat.

-article found on www.shape.com/fitness