Get Fit Quick Tip:
SLOW DOWN your strength training!
To get the most out of your strength training workout, slow down your pace! Complete the exercise at a pace where you’re able to stop the exercise at any point. Controlling the weight is key to overloading your muscles. A slow pace extends the time your muscle is under tension. Try lifting the weight for 2 seconds and lowering the weight for 4 seconds for starters.
*Consult your physician before beginning workout.
Get Fit Quick Tip:
Weight Training Works!
You lift weights every week in the form of groceries, your children, your dining room chair, the bag of dog food, various items in and out of your car. Want to make your daily tasks easier? Start a weight training program. Lifting and carrying are required daily actions that can be completed with less effort by logging a strength workout as little as 2 days each week. Consult a Fitness Professional to outline a program specifically for you, as well as learn proper form and technique. Here are few other benefits of a weight training program you may not have thought of:
Shape your muscles. Muscles give your body shape and contour. You’ll look fit.
Builds independence and confidence. You’ll easily be able to lift and carry what you need, when you need without having to wait for assistance.
Decrease stress. If you’ve had a long stressful day, you’ll leave the muscle and mind tension in every repetitions and set. The result is a relaxed and total-body tension free you.
Improves body awareness. General awareness of posture and alignment will improve, especially if you’re working with free-weights, as you have to stabilize your body on every set.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Every 2 hours- Stand up and go for a walk.
If you’ve been sitting for 2 hours, you’ve been sitting for too long! Stand up and go for a short walk! Set your phone alarm to signal regular walks during your day. You’ll energize your body, and refresh your mind.
Walk around your building.
Walk the hallway.
Walk your driveway.
Walk to the break room.
Walk the stairs.
March in place.
Commit to your fitness each week by joining #HealthyWayMag Fitness Chat every Monday at 5pmP/8pmE On Twitter!
A journey to fitness will take dedication, commitment and resolve. However, you will never regret your effort. You’ll look better, feel better and function better through your daily activities. You’ll be able to lift, carry and have the energy to accomplish whatever the day brings. So if you’ve had any doubt about getting fit and healthy, don’t! Every workout, set and rep IS worth your time and effort.
Recommit to your fitness every Monday at #HealthyWayMag Fitness Chat!
Here’s how to join:
Log into your Twitter account.
Enter #HealthyWayMag to follow the chat feed.
Participate by offering your answers to the questions posed for conversation. Question 1 noted as “Q1″, provide your Answer 1, noted as “A1.” Tagging your answers with #HealthyWayMag allows everyone to interact together.
Chat with others, pick up fitness tips, have fun!
Monday March 14, 2016 #HealthyWayMag Fitness Chat is Sponsored by Knuckle Lights:
Do you exercise outdoors before sunrise or after sunset? Be visible and be safe with Knuckle Lights. They are the only light designed to be worn on your hand which means you are able to control lighting up your path for consistent visibility. Offering different light settings such as high, low and blinking, each battery will last about 20-25 hours. Ideal for running, biking, hiking or even walking the dog, they are light-weight and weather-resistant. Follow them on Twitter via @KnuckleLights. NOW OFFERING rechargeable lights! Pre-order yours here, http://kck.st/1Ss2Pqa.
Get Fit Quick Tip:
Get on the Ball.
Revisit the stability ball in your workout! Sitting on an unstable surface such as the ball recruits your core muscles, adding a unique challenge to your workout routine. A few reminders:
Choose a stability ball that is the appropriate size for your height. When sitting on the ball, your hips should be slightly higher than your knees.
Stability is paramount. Before adding weights or a band to your exercise, make sure you’re able to sit or lean against the ball safety and securely.
Form is important. You should be able to maintain proper spinal alignment, without any rocking side to side of your torso or weight shifting.
Ask a Fitness Professional for proper instruction and exercises for your goals and ability.
*Always consult your physician before beginning exercise.
Get Fit Quick Tip:
Try Running!
Running is an effective total body workout. With one exercise you’ll strengthen your cardiovascular system, as well as your muscle endurance.
Here’s how to start:
Incorporate running or jogging into your day. If you’re out taking the dog for a walk, add in a few 10-30 second jogging intervals. Watching your child’s sports baseball? Do running intervals around a neighboring field.
Hit the trails. Running on dirt provides a unique experience. If you appreciate the quiet and prefer to not navigate around cars, take your jogging or running workout off the road. Start with running intervals according to terrain.
Head to the hills. Neighborhood hills with little traffic work well for a focused jogging or running workout. Begin by performing running intervals uphill and then walk down the hill.
Treadmills work. Love them or hate them, treadmills provide a workout opportunity regardless of weather, time of day or ability. Choose your speed, choose your duration and go.
Get Fit Quick Tip:
Pain should NOT be included in your workout!
Every exerciser will benefit from being able to differentiate between pain (injury, radiating pain, limited range of motion, numbness, tingling) and muscle fatigue (muscle burn, feeling tired.) Pain should not be a part of your workout. If you’re having pain with exercise, STOP! Discontinue that exercise, regroup and try a different exercise or mode of exercise entirely. The following 4 statements provide a general definition of pain and should NOT be experienced during or after your workout. Common sense is paramount. If an exercise doesn’t “feel quite right” during a workout, it probably isn’t.
Sharp, shooting, stabbing pain in your muscle or around your joint.
Sudden loss, restricted or change of range of motion.
Pain that is nauseating, leads to dizziness or instability.
Pain that worsens with exercise.
Set a healthy tone to your week with #HealthyWayMag Fitness Chat every Monday 5pmP/8pmE! Pick up exercise ideas and inspiration. Chat with others, get motivated and excited about your fitness journey.
Here’s how to join:
Log onto your Twitter account and follow @HealthyWayMag to see the chat questions. Questions for discussion will be posted as Question 1, “Q1″, Question 2, “Q2″ and so on. Contribute your answer and experience via answers to Question 1 noted as “A1″, designating your answer to Question 2 as “A2″ and so on. Interact with others, chat, exchange ideas, training tips and have fun!
Monday February 22, 2016 #HealthyWayMag Fitness Chat is Sponsored by StrideBox.com:
StrideBox.com delivers fuel, nutrition and monthly motivation in a box right to your front door. As a monthly subscription service, their mission is simple, “perform better, be healthier, and have more fun.” The box also makes a great gift for the runner in your life. It’s suitable for all ages and is packed with products to sample designed specifically to boost your training and your fitness. Products vary from month to month. Inside the box you’ll discover bars, gels, food, apparel, and gadgets just to name a few. Rest assured, knowing you’re sampling the best of the best products on the market. Order your box TODAY at www.stridebox.com! Follow them on Twitter @StrideBox.
Get Fit Quick Tip:
Try new exercises on a regular basis!
Our body (and our mind) likes unaccustomed exercise! Expand your fitness horizons by trying new exercises every 4-6 weeks. Here are 3 ideas to get you started:
Ask your friends what physical activities they enjoy. Tag along!
Revisit your childhood activities. Did you love a particular sport or physical fitness activity growing up? Try it again.
Research. Google search sports and fitness for your home town and see what activities pop up.
Get Fit Quick Tip:
Stretch during your day!
Decrease lower body tension and muscle aches that come with sitting in your office chair for hours on end. Here’s how:
Stand up behind your chair. Hold on to the chair for support with your left hand. Bend your right knee and hold your right ankle behind your body with your right hand. Keep your torso upright. Hold for 10-30 seconds, then slowly release. Repeat the same stretch, holding on to the chair with your right hand. Bend your left knee and hold your left ankle with your left hand. Stand up tall and breathe, hold for 10-30 seconds, slowly release.
*Always consult your physician before performing exercise.
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