Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Super Charge Your Metabolism


1. Cardio in Combination with Strength Training- If you need to combine your cardio with Strength training then do your Cardio AFTER your Resistance Training workout. You need that extra energy for the Hi Intensity Strength training and you also want to pump blood into your muscles after you have just broken them down from a heavy resistance training program... So Pump it up first then do your Cardio.

2. Exercise in the Morning - A Recent Study showed that after one year, 75% ofthe morning exercisers stayed with their fitness and health program. Comparedto only 25% of those that worked out in the evening. Exercising early gets youmoving and energized as well not allowing yourself to find 1,000 excuses at theend of the day on why you can't work out.. I am TOO Tired... I am TOO Busy... Iam TOO far from the gym... You know!!!!

3. Exercise @ Home - A Recent study by the University of Florida in Gainsvillefound that those that worked out at home lost more weight than those thattrained at a gym. Reason - You are less likely to skip workouts when you donot have to travel to a place to workout..... NO EXCUSES when the gym is @home.

4. Exercise Outdoors - Anything you do outside brings the elements into play.Wind, hills, and other variables... Plus changing scenary helps keep theboredom out of the workout... No FUN staring at the wall.... If you do traininside, I recommend changing machines often as well as your program settings tokeep things FRESH...

5. Treadmill vs. Stationary Bike - Stick with the Treadmill.. Weight Bearingmachines always expend more energy than if you were sitting down.. So standtall and burn more calories.....

6. Interval vs. Long Steady Cardio - Periodic bursts of Hi Intensity trainingfollowed by moderate recovery is the Answer!!!! You will burn 1 1/2 times thecalories during the same duration if you had done long and steady cardio. Inaddition, you will even burn 75-125 additional calories after the workout. Alsokeep in mind that long and steady helps enhance your metabolism.. Myrecommendation is to do Intervals 75% of the time and mix it up with another25% of Long and Steady to help mix it up and reduce your chance of injury byover training.

7. One Set or Three? - One set does NOT Get it done... I always recommend whenfirst starting out to do One set, but after an adjustment period of learningproper form and technique, you need to rev it up by doing at least 2-3 sets ofeach exercise. A Study published by the Journal of Strength and ConditioningResearch found that experienced exercisers who did multiple sets gainedsignificantly more strength than those that just did one set. Three is betterthan one.

8. Pre-Stretch or Post Workout? - The Journal of Strength and ConditioningResearch states that Stretching may temporarily shut down nerve signals, whichslows reaction time and reduces strength. Other studies have shown thatstretching pre workout does not reduce injury risk. The best time to stretch isduring your weight training workout. Begin all routines with a 5 minute warm upto warm your muscles and get them flexible. It will increase blood flow and makeyour muscles more responsive. So we recommend stretching in between sets orafter your workouts.

9. Free weight or Machines? - Free weights are the way to go. They will makeyou stronger, because they place more demand on your muscles, since you have tostabilize and balance your body. If you are a novice it might be good withoutthe help of a trainer, to start out using machines, but the way to go for thebest long term results for both strength and body toning, is to use dumbbells,barbells, and perform those exercises using a stability ball, standing or lastbut not least on a bench.

10. Coffee or Carbs? - Carbs are the best.. You body is just like your car, inthat it needs good quality fuel to run well. When you are training, you arerevving your engine and your body needs fuel to keep it going. Caffeine doestrigger your muscles to use fat as energy, but Caffeine has soo many sideeffects like headaches, rapid heartbeat and shakiness. As well as some peoplehave problems with Acid reflux disease that does not bode well with caffeine inyour system. Eat good quality carbs before your workout for energy and makesure you refuel after you train as well.

If you focus on these 10 Fitness Tips you are well on your way to Getting moreFit and succeeding in your Fitness and Health Goals.

Til next Time... Rob Your Personal Trainer and Fitness Coach

Body Perfect Fitness
The Complete Online Personal Training and Complete Meal Planning Resource brings you: Two outstanding Complete Personal Fitness and Health programs that are supported with your very own Certified Online Personal Trainer and Fitness Coach as well as a Complete and Balanced Meal Planning Program developed around Your Favorite Foods!

Introducing:
My Personal Fitness Trainer
Your Online Personal Fitness Training Complete Resource

My Nutrition Plan
Your Online Complete and Balanced Meal Planning and Nutrition Resource


MORE RESOURCES:

5 RSF group-exercise classes to add to your running training regimen
Daily Californian
This combination is super important for runners, because the different types of exercises will help build muscle in places that running doesn't target and will strengthen muscles — quadriceps, hamstrings and calves — that you put to the test during ...



Daily Mail

Twin brothers have matching 44 inch chests thanks to identical exercise regime ...
Daily Mail
Bodybuilding twin brothers Owen and Lewis Harrison boast matching 44inch chests after going to extreme lengths to maintain identical physiques. The 23-year-olds match their diets and exercise regimes, even consuming the same amount of alcohol on a ...

and more »


Doctors know best when beginning new exercise
Poughkeepsie Journal
“I really tell all my patients at any age, whether you are a seasoned athlete or even new to exercise, it's really important to see your family doctor first,” said Dr. Shantala Sonnad, medical director of Health Quest Urgent Care. “What they can do, it ...



The Atlantic

Preventing Cancer Through Good Food and Exercise
The Atlantic
But as this graph shows, a combination of weight problems, poor diet, and exercise account for another third of all preventable cancers. Being overweight or obese is linked to colorectal, endometrial, gallbladder, kidney, pancreatic, and postmenopausal ...

and more »


Guardian Liberty Voice

Why Walking To Work Is More Than Just Good Exercise
Huffington Post
Assuming the distance between your home and workplace allows for it, there's a whole slew of reasons to take a more active approach to your commute. (And yes, even 'burbs-dwellers can reap the benefits by parking a little farther away from work and ...
Walking Good for More Than Just Physical ExerciseGuardian Liberty Voice
Walking, Biking to Work May Benefit Mental HealthWebMD

all 97 news articles »


CBSSports.com

Brewers will exercise their part of $14M option on Aramis Ramirez
CBSSports.com
The Brewers intend to pick up their part of the $14 million mutual option on Aramis Ramirez's contract, league sources said. Milwaukee has the option of buying out the veteran third baseman Ramirez for $4 million but is pleased with his performance and ...
Report: Brewers to exercise $14 million option on Aramis RamirezSI.com
Aramis Ramirez 2015 mutual option to be exercised by Brewers, per reportSB Nation
Brewers picking up Aramis Ramirez's 2015 option? Not so fast...Brew Crew Ball

all 8 news articles »


BBC News

Troops From 15 Nations Begin Exercise in Ukraine
Department of Defense
Moldovan Soldiers stand in formation during Exercise Rapid Trident's opening ceremony in Yavoriv, Ukraine, Sept. 15, 2014. Rapid Trident is an annual U.S. Army Europe-conducted, Ukrainian-led multinational exercise designed to enhance interoperability ...
US and Nato troops begin Ukraine military exerciseBBC News
US troops in Ukraine for exercise as cease-fire faltersAl Jazeera America
Nato begins military exercises in UkraineTelegraph.co.uk
Military.com -EUobserver -RadioFreeEurope/RadioLiberty
all 3,141 news articles »


Exercise for your life
Miami News Record
A: Exercise (physical activity) is the movement and use of the body's muscles that burns energy. The intensity of exercise done is often measured in metabolic equivalents (METs), with one MET being the resting metabolic rate of the exerciser. Three to ...



Fit for duty: Alabaster firefighters use YMCA for new intensive exercise program
AL.com
Every third day, Underwood's crew of five guys comes to the YMCA for the hour-long intense workout. Today's exercise plan entailed 20 minutes of AMRAP (as many rounds as possible) of 10 Roman chair repetitions, 15 pushups, 10 kettle bells, five single ...



Could Schools Combat Rise in ADHD With More Exercise?
Boston.com
Additionally, Dr. Sparrow Benes has examined neurological studies showing the benefits of exercise for those diagnosed with ADHD. She agrees with other researchers in the field who say exercise tempers ADHD by increasing the neurotransmitters that ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.