May 21, 2019

Make Jump Rope Your Go-To Exercise

Get Fit Quick Tip:

Jump Rope for your heart and your muscles!

Jump ropes are not just for kids! Jumping rope is not only a challenging cardio workout, but will challenge your muscles, agility and balance as well. Complete a 8-10 minute walking warm up. Start with 3-5 intervals of 10 jumps and build from there. Finish your workout with a 5 minute cool-down. Vary speed, change from one leg to both legs, from one jump to two with each spin of the rope.

 

*Consult your physician before performing exercise.

 

Make your workout WORK!

Get Fit Quick Tip:

Make your workout WORK!

Want results from your exercise? You’re going to have to WORK! Your cardio workout should be challenging, that’s the point. So, ditch the workouts leaning on the bars of the cardio machine, forgot the exercise when you’re checking your email the entire time, get rid of workouts when you’re chatting it up, distracted and putting forth half-effort! Your fitness= you get out of it, what you put into it. If you’re cruising through your exercise, check yourself:

1. You should be breathing harder than normal.

2. Your perceived exertion (how hard you gauge you’re working) should be somewhat hard.

3. You should have to focus on proper execution of your exercise.

4. You may be sweating.

5. You should feel fatigue for about 30 minutes post workout.

Do Star Jumps!

Get Fit Quick Tip:

Add in Star Jumps!

Increase your workout intensity by adding in cardio bursts. In between every set or in between groups of exercises, doing 30 to 2 minutes of cardio will burn additional calories. Cardio bursts are also a way to mix up your workout, challenge your muscles, prevent boredom and add a fun component. Another option is to combine star jumps with burpees, jump squats or plyometrics for a challenging high-intensity cardio workout. Here’s how to get started:

Begin standing with your arms at your sides. Jump straight up and extend both arms and legs out the side creating a star shape with your body. Land gently with your arms and legs together. Bend your knees and immediately perform another star jump.

 

*Consult your physician before performing exercise.

Burpees: Love to Hate Them?

Get Fit Quick Tip:

Try Burpees for high-energy cardio fitness!

Consider adding burpee intervals into your fitness routine for a cardio-burst and total body challenge. Simply mention the word, burpee, and you’re sure to be greeted with a few moans and groans. However, here’s the bottom line: They work for cardio conditioning and strength building for just about every muscle. There are many variations and modifications. Here’s how to begin:

Begin standing. Squat down and place both hands flat on the floor in front of your body. Kick or step out both legs behind you into a pushup position. Perform one pushup. Hop or step both feet in to a squat position. Immediately jump straight up with both arms overhead, and with both feet up off the floor or stand up straight to complete one rep.

 

*Consult a physician before performing exercise.

High Knees Cardio

Get Fit Quick Tip:

High Knees for Cardio!

If you’re looking to add a cardio component to your workout, consider High Knees. Great for runners, walkers and those looking for fast calorie burning, high knees provide a challenging and energizing interval option.

Begin standing. Lift your right knee straight up, adding a hop to the top of the range of motion if desired. Immediately return your right foot to the floor, and lift your left knee straight up, adding a hop to the top of the range of motion. Begin with a ten second interval and build from there. This exercise is for intermediate or advanced exercisers, without injury or illness concerns.

 

*Consult your physician before beginning exercise.

Should you add a hill workout to your fitness routine?

Get Fit Quick Tip:

Hill Repeats!

Hill workouts via repeats are great for cardio! Walk, run, power hike or even sprint up the hill, and you’ll burn mega calories and strengthen your legs. Choosing a hill of moderate incline, and about a quarter mile long is a great starting point. Begin with a warm up of walking on a flat surface for at least 10 minutes. Then do your hill repeat up, followed by a gentle jog or walk down. Turn around and head up again. Repeat 2-4 times. Perform your cool down for at least 10 minutes on a flat surface.

 

*Always consult your physician before beginning exercise. Hill repeats are for intermediate or advanced exercisers without injury or illness concerns.

Do Jumping Jacks!

Get Fit Quick Tip:

Do Jumping Jacks!

Jumping jacks are a great high intensity cardio option if you’re short on time, short on equipment and short on space. Perform your desired number of jumping jacks, followed by jogging or walking in place for recovery. Repeat until your desired workout time is complete.

Vary the motion by adding a squat, moving only one arm at a time, moving forward, crossing your legs during the in-step, lowering your arms only half way, just to name a few. This workout is limited only by your creativity.

 

*Always consult your physician before beginning exercise.

Ask a Pro by Brett Klika

Question:  What’s the best way to burn fat fast? And is food labeled “fat free” the best way to eat? –Danielle from Ohio.

Answer: Research has found that high intensity intervals burn the same amount of calories and fat as longer sustained bouts of activity, in about half the time! Try doing a 3 minute extremely hard, 3 minute easy cardiovascular piece for 4 cycles. In 24 minutes you’ll burn more calories than your 45 minute jog. Try to add high intensity work 2-3 times per week.

Natural, whole foods exist to give us energy from their combination of protein, carbohydrate, fat, vitamins, minerals, and other essential components of nutrition. When humans start overly processing what we eat, the quality of that food is significantly decreased. Additionally our body needs various forms of fat to function optimally. Fats from nuts, fish, avocados, and other natural sources are essential to many metabolic functions. Eat real food and listen to your body.

Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10, is a world renowned human performance specialist, motivational speaker, author, and educator. For a copy of his new e-book and exercise program “The Underground Workout Manual- Exercise and Fat Loss in the Real World” visit www.undergroundworkoutmanual.com.  To contact Brett, send correspondence to brett@fitnessquest10.com