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:

Huffington Post

3 Signs That Your Relationship With Exercise Is Unhealthy
Huffington Post
As part of our society's proclaimed "war against obesity," we are constantly flooded with advertisements and campaigns that proclaim the many health benefits of regular exercise. From Michelle Obama's "Let's Move" campaign, to the rising popularity of ...



Today.com

Is diet or exercise best for weight loss? 4 reasons your workout doesn't work
Today.com
"Exercise is very important for improving someone's cardiometabolic health and reducing the risk of diabetes and heart disease, but it's not a very effective intervention for helping people lose weight," Dr. Samuel Klein, professor of medicine and ...



TC Columbia University

TC's Ciccolo: Body Composition Beats Weight in Tracking Benefits of Exercise
TC Columbia University
Joseph Ciccolo, Assistant Professor of Applied Exercise Physiology in the Department of Biobehavioral Sciences, in an interview with US News & World Report's health desk, says tracking body composition through measures such as lean body mass or bone ...



SunHerald.com

Exercise can relieve symptoms of Parkinson's disease
SunHerald.com
PETER ANDREW BOSCH/MIAMI HERALD/TNSAngela Alvarado, a health coach instructor, center, helps Claire Hackett, left, and her husband Bob Hackett during a cycling class for individuals with Parkinson's. Studies say exercise proves beneficial to ...
Exercise beneficial for Parkinson's disease PatientsNY City News
Exercise helps prevent Parkinson's disease, study findsPulse Headlines

all 32 news articles »


Huffington Post

The 15 Most Underrated Exercises, According to Trainers
Huffington Post
To honor the forgotten, overlooked or unappreciated movements, we asked top trainers to weigh in on the best exercises that fly under the radar. Not only will these moves build strength, improve endurance and burn calories, they'll keep you making ...



The Butt, Leg, and Shoulder Exercise You Can Do Anywhere
Yahoo Health
Squats are an amazing exercise for your legs and butt — but why let your lower body have all the fun? This move, the resistance band overhead squat, works your shoulders and adds an additional challenge for your core. “The resistance band overhead ...



United States Army (press release)

Exercise aims toward future of connected training
United States Army (press release)
JMTC has been exporting training in Europe for decades, but what once was limited to small mobile training teams or isolated exercises is now becoming massive operations, which span across the borders of multiple nations to create realistic and dynamic ...



Washington Free Beacon

Russia, China Expand Ties With Largest Naval Exercise Yet
Washington Free Beacon
The Russian and Chinese militaries recently completed the largest combined naval exercise ever conducted between the two nations, building on cooperation that has been expanding over the past decade. Designated Joint Sea II and held in the Sea of ...



Mirror.co.uk

Desire for exercise 'may come from our primitive urge to find food,' research ...
Mirror.co.uk
An appetite for running may be fuelled by a primitive urge to seek out food, research suggests. The link between hunger and desire for exercise may also contribute to the "high" experienced by dedicated joggers, say scientists. A study of mice running ...
Brain Signals Behind Runner's High: Exercise-Induced Euphoria Blocks Pain And ...Medical Daily
Appetite for exercise could be fuelled by primitive urge to find foodBelfast Telegraph

all 34 news articles »


One Green Planet

Healthy Plant-Based, Whole Food Options for Endurance Exercise
One Green Planet
Exercise enthusiasts often wonder what foods will improve their performance. The answer, however, depends on the athlete. If they are looking to consume quick and easy packaged foods filled with an assortment of mystery ingredients, athletes can choose ...


Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.