November 20, 2019

Perfect your PushUp

Get Fit Quick Tip:

PushUps!

Do traditional exercises like pushups still have value in your exercise plan? The answer is a resounding yes! Here’s why. Pushups incorporate all muscles of the body. Pushups use the core muscles how they are required to work during your daily activities, in a stabilizing capacity. Pushups build upper body strength.

Find a form of pushups that works for you. For example:

Wall Pushups. Stand facing the wall. Place your hands flat on the wall in front of you, about chest-level high and shoulder-width apart. Bend both elbows and lean into the wall. Keep your feet flat on the floor and keep your torso straight. Extend both arms and return to your starting position.

Bench Pushups. Place your hands in the center of a stable bench, with your body straight and toes on the floor. Bending both elbows, lower your chest toward the bench. Extend your arms and return to your starting position.

Floor Full Pushups. Place both hands flat on the floor with your hands slightly wider than your shoulders. Tuck your toes under and lift your body up off the floor.  Bend both arms and lower your chest toward the floor. Extend both arms to return to your starting position.

Floor Modified Pushups. Kneel on the floor. Place both hands flat on the floor in front of you about shoulder-width apart. Move your knees back slightly until your body is straight, with only your knees and hands on the floor. Bend both arms and lower your chest to the floor. Extend both arms to return to your starting position.

*Always consult your physician before beginning exercise.

 

 

Try Running!

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.

*Always consult your physician before beginning exercise.

 

Time-Saving Workout Tips by Tera Busker

What workout can I do at home to save time on busy days?

Here are 4 examples of effective workouts that will get you the results you want in a short amount of time.

Circuit Training
Circuit training is a series of strength or cardio exercises (or both) that are repeated two or three times with little or no rest between sets. Circuit training requires you to move quickly from exercise to exercise, which elevates your heart rate. If you add strength training exercises into your circuit, you can burn fat and tone your muscles in one workout. Circuit training is also a great boredom buster. Who can get bored when you are darting quickly from exercise to exercise? Choose 5-6 exercises, like lunges, mountain climbers, bench dips, burpees or jumping jacks, do each back to back for 30 seconds each. After you have completed all of the exercises, rest for 1-2 minutes. Repeat the same circuit 1-2 more times.

Tabata Training
Tabata training is a type of workout that only lasts four minutes but creates an “after burn effect.” This means that your body continues to burn calories well after the workout is over. A tabata workout consists of eight rounds working at high intensity for 20 seconds, and then 10 seconds of rest. Tabata training hardly takes any time at all, can easily be incorporated into your day, and offers huge benefits. Try it with jump squats, push-ups, or even sprints! An example workout would be do jumping jacks for 20 seconds, rest for 10 seconds, do pushups for 20 seconds, rest for 10 seconds. Repeat this sequence for a total of 4 minutes. 2 examples of workouts that work great with equipment that you may have at home (cardio machines/weights)

HIIT
Your cardio workout doesn’t have to be long to be effective. Rather than doing steady-state cardio for 60 minutes, opt for 20 minutes HIIT. High Intensity Interval Training (HIIT) is a form of exercise that alternates between short bursts of high intensity exercise with longer periods of lower intensity. These high intensity bursts that melt the fat away – up to 50% more effectively than low-intensity exercise. It also speeds up your metabolism, which enables you to burn more calories throughout the day. Try this beginner HIIT workout. After you have warmed up at a low intensity for 5 minutes, start your first HIIT cycle. Work at an intense level for 30 seconds and follow with 90 seconds of moderate effort. Repeat the HIIT cycle for a total of 10 minutes, then cool down for 5 minutes.

Compound Exercises
Compound exercises are movements that combine an upper body and lower body exercise together. Movements that utilize both the upper and lower body at the same time create a better workout than exercises like, bicep curls, which only focus on one part of the body. How do you “build” a compound exercise? Take a lower body exercise like lunges, squats, bridges or planks and fuse it with an upper body exercise like bicep curls, shoulder presses, rows or tricep extensions. Some great examples are the squat and press, the rowing plank and the hip bridge with a tricep extension. Create a workout out of only compound exercise or add compound exercises into your Tabata or Circuit Training for a fast and effective workout.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

Ask A Pro by Tera Busker

Question: I have 10 minutes in the morning and 10 minutes in the evening to do exercises at home. What should I do to make the best use of my time? –Carrie in Tampa Bay, FL

Answer:
Being short on time is NEVER a good excuse not to get in a workout. Case and point – Tabatas. Tabatas are a 4 minute version of High Intensity Interval Training (HIIT). A Tabata “cycle” means working at a hard intensity for 20 seconds and the resting or working at a light intensity for 10 seconds. Repeat this 20 seconds “work”, 10 seconds “rest” protocol for a total of 8 cycles and the workout is complete! Tabatas training can be used during cardio or strength training routines. Here are 2 great examples of Tabatas that may be completed in 10 minutes – one may be done in the morning and one may be done in the evening.

Running Cardio Tabata
Warm up by walking at a moderate pace for 3 minutes
Sprint for 20 seconds
Completely rest or walk for 10 seconds
Repeat this for a total of 8 times
Cool down by walking for 3 minutes

Cardio Tabata workouts may be accomplished outdoors, as well as on any piece of cardio equipment. For an effective workout, the 20 second-working phase should be at an intense level where it’d be difficult to sustain this level for longer than 20 seconds.

Strength Tabata
Warm up for 3 minutes
Squat and Press for 20 seconds
10 seconds rest
Pushups for 20 seconds
10 seconds rest
Alternating Reverse Lunge with Bicep Curl for 20 seconds
10 seconds rest
Bench Dips for 20 seconds
10 seconds rest
Squat and Press for 20 seconds
10 seconds rest
Pushups for 20 seconds
10 seconds rest
Alternating Reverse Lunge with Bicep Curl for 20 seconds
10 seconds rest
Bench Dips for 20 seconds
10 seconds rest
Cool down for 3 minutes
 
Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

Ask A Pro by Erin McGill

Question: I only have about 20 minutes to workout. What are the best exercises for lower body shaping? -Carol from Phoenix

Answer: When time is limited, the best way to make use of it is through circuit training. In circuit style programming, you will perform one set of each of your strength exercises immediately after one another prior to beginning your second round. This keeps the workout fast paced, increases lean body mass through the use of resistance exercise (which burns more calories 24 hours per day), and allows you to maximize your caloric burning potential.  Remember, “shaping up” any part of your body is a combination of body fat loss and increased lean body mass.  An example of a circuit style workout could include: 
 
Lunge with Overhead Press. Stand with your right foot about three feet in front of your left. Hold a weight in each hand in front of your body about chest level, with your elbows bent. Bend your left knee toward the floor, lowering your body down. Upon raising back up lift both weights overhead. Change legs and perform with your left foot forward.
Ball Crunch. Sit on a stability ball, and walk out so the ball is under your low back and you’re lying flat on top of the ball. Keeping your feet flat on the floor and your knees bent, curl your torso up about half way. Return to your starting position.
Ball Squat Curl. Hold a stability ball behind your low back against the wall. Hold a weight in each hand. Bend from your knees and hips, and sit back into a squat. As you stand back up, bend your elbows and perform a bicep curl.
 
Erin A. McGill, MA, NASM CPT, CES, PES
Training Manager
National Academy of Sports Medicine
erin.mcgill@nasm.org