Exercises

InCharge offers “Kettlebells for Beginners”

  |  in Blog, Exercises, GeneralNo Comments

You have heard people talk about kettlebell workouts but you’re still not even sure what a kettlebell is. A kettlebell is a type of weight that looks similar to a bowling ball with a handle on it.  You can complete an entire full-body workout that incorporates cardio, strength training, core stabilization, and flexibility with one kettlebell of the appropriate weight. This makes kettlebell training accessible and easy to incorporate into your lifestyle.  

Do you want to try a kettlebell class? InCharge Fintess now offers “Kettlebells for Beginners” every Monday from 12:15 to 12:45PM. Join them as instructor Paul Voss leads the participants through an awesome and fun workout. Classes are free for InCharge members and $5.00 per class for non-members.  For more information about group classes, feel free to call InCharge Fitness at 444-8138.

Did you like this? Share it:

5 Ways to Become a Morning Exerciser

  |  in Blog, Exercises, General, Motivational TipsNo Comments

Let’s face it. No one likes an early wake up call. Even if your alarm is set for a flight to your vacation destination, the warm covers are still going to sound more appealing when you’re in that sleepy state. Most of the time, it’s not that you’re dreading the workout, you’re dreading getting out of bed!

Why should you exercise in the morning? Well, first off, it jump starts your metabolism for the day. You’ll continue to burn calories for the remainder of the day. Plus you’re more likely to be consistent with exercising. You may have a hectic schedule one day and not be able to fit in that evening workout. If you completed it in the morning, it’s already over!

You’ll probably never love it (or who knows, maybe you will), but these simple steps will make it a little bit easier to get out of bed and break a sweat. It may seem hard at first, but your body will eventually adjust to it.

1. Prepare the Night Before
Set your clothes out so that you can change as soon as you wake up. Fill your water bottle; lay out your mp3 player, towel, and whatever else you might take to the gym. That way, you can be out the door quickly. If you’re working out at home, set up your mat and props.

2. Let Yourself Wake-Up Slowly
Snooze if you have to. Sometimes your body just needs to acclimate itself instead of hopping right out of bed. Enjoy a cup of coffee or read for 10 minutes. If you feel forced to wake up immediately, you’re going to resent it even more. Your body will let you know when it’s ready to get moving!

3. Get Outside
Go for a walk or run outdoors for a change. Knowing that you’ll get some fresh air and different scenery should help motivate you to wake up. Plus, if you typically go outside, you’ll want to wake up earlier to beat the summer heat!

4. Try Something Different
Find a new workout or a new playlist. Buy a new workout top. Sometimes all you need is a change of pace to jumpstart your excitement.

5. Think About the Alternative
You may want to become a morning exerciser because you can’t fathom the thought of working out after a long day at the office. When your alarm goes off in the morning, think about how good you’ll feel all day knowing that your exercise for the day is already complete! Think about how great you’ll feel when you can go straight home after work.

As mentioned above, it’s really all in the mind. On enough sleep, your body can exercise in the morning. You just need to tell yourself that once you are up and moving, you’ll feel awake and rejuvenated. Maybe you don’t always need to exercise in the morning, but you can switch it up daily based on how you feel.

To Happy, Healthy Living!
InCharge Fitness Team

Source: www.fitday.com

Did you like this? Share it:

Walking FAQ’s

  |  in Blog, Exercises, GeneralNo Comments

Now that we are near some nice weather in Northern MN, we can all get moving outdoors. Many of our members have told us that they look foward to being able to go for nice long walks with a family member or friend. Here are some FAQ’s when it comes to walking.

How can I determine how fast I’m walking?
The easiest way to gauge your speed is to count the number of steps you take per minute. Experts us this number to calculate pace, based on average stride length of 2 1/2 feet. (Your stride length is the distance from your heel of one foot to the heel of the other foot when you take a normal step.) To make it easier, we’ve done the math for you.

 

 

70 steps per minute – 30 minutes per mile, 2 miles per hour
105 steps per minute – 20 minutes per mile, 3 miles per hour
140 step per minute – 15 minutes per mile, 4 miles per hour

If you pay atention to your steps, after a while you’ll be able to estimate your pace fairly accurately without bothering to count. You’ll just know what a 20- or a 15- minute mile feels like.

How many calories do I burn by walking a mile?
An average 150-pound person burns between 80 and 100 calories per mile. But that number changes depending on many factors – height, weight, fitness level, terrain, clothing, and temperature.

If your goal is to lose weight, forget about the numbers and focus on developing a healthy eating plan, incorporating as much physical activity into your daily routine as possible, and walking for at least 30 minutes per day.

How can I evaluate my fitness level as a walker?
James Rippe, MD, founder of the Rippe Lifestyle Institute in Celebration, FL, and a professor of biomedical sciences at the University of Central Florida, has developed the following formula to help walkers assess their fitness by age. Walk 1 mile as quickly as you can, then compare your time:

Under 30 – If you can walk 1 mile in 13 minutes or less, you’re in great shape!
30 to 39 – A 14-minute mile means you’re in good cardiovascular health.
40 to 59 – A 14- to 15-minute mile means you’re in peak condition.
60 to 69 – Doing a 15-minute mile is an excellent pace.
70+ – If you can walk 1 mile in about 18 minutes, you’re very fit.

If you exceed the ideal time for your age group 3 to 6 minutes (or more), you’re not in the best shape aerobically. But don’t worry, just keep walking. Exercising consistenly can lower your time.

Did you like this? Share it:

5 Exercises For Spring

  |  in Exercises, General, Sample Workouts, UncategorizedNo Comments

Spring is here and it is time for a tune-up by making sure your body is ready for a great workout that yields results. Here are 5 must-do exercises that really drive your body to increase metabolic rate and reduce body fat. Most of these exercises are done with a step, however you can do them without a step too!

1. Step-Ups: Use a step or platform that is about 4-6 inches high. Stand with your feet hip-width apart and jump onto the step or platform at least 15 times. Repeat after walking around the platform in a complete circle.

2. Squats: Stand with your feet hip-width apart and place your arms to your side. Pretend there is a chair behind you and almost sit bringing your arms out in front keeping your back flat and abdominal muscles pulled in.

3. Push-ups: Begin on your knees or feet and place your hands shoulder-width apart on the step or platform. Inhale as you lower your body to the step and exhale as you push yourself up. Repeat for 15 repetitions.

4. Tricep Dips: Sit with your back to the step and place your hands behind you on the step. Lift and lower your body using your tricep muscles to do the work keeping your elbows in line with your wrists. Repeat 12 times.

5. Lunges: Stand with one foot on the step and place your other foot behind you so that your front knee is over your heel. Lower your body keeping your shoulders in line with your hips at least 12 times for each leg. Repeat on the other leg.

The key to getting results with this quick workout is doing all the moves back to back without any rest. It will spike your metabolism, burn fat and help you to continue to burn calories even hours after your workout. Aim for doing this workout at least twice a week. On the other days, go for a walk, take a yoga class or go for a bike ride. Light activity is a great way to incorporate some sort of exercise every single day.

To Happy, Healthy Living!
InCharge Fitness Team

Source: www.fitday.com

Did you like this? Share it:

Weight Loss Plateaus: How to Get Over the Hump

  |  in Blog, Exercises, General, Motivational TipsNo Comments

You’ve put in the hard work. You’ve overhauled your diet. You’ve put in countless hours at the gym, sticking to those grueling workouts time and time again. You’ve been rewarded with continuously dropping numbers on the scale. And then in happens: you hit a weight-loss plateau. Hitting a plateau can be more than just frustrating, it can be downright dispiriting. But it’s perfectly normal for your weight loss to gradually slow down and even come to a complete halt. Don’t let this discourage you to the point that you revert back to old habits.

Reasons for Weight-Loss Plateaus

The main reason people experience weight-loss plateaus is that their new, svelte bodies require fewer calories to maintain their weight when compared to their previous calorie needs at a heavier weight. When you initially reduce your calorie intake, through a reduced-calorie diet, exercise or both, you drop weight quickly.

Another reason people experience pleateaus is that they are losing muscle, which we know torches calories. This is especially true if they lose a lot of weight in a very short amount of time. The more muscle you lose, the more your metabolism slows down. This translates to fewer calories burned performing the same activities you had at a heavier weight. With continued weight loss, you need to exercise more or consume less in order to continue to create a calorie deficit that will lead to further weight loss.

Tips for Overcoming Weight-Loss Roadblocks

– Step up the exercise. Even adding an extra 15 minutes to your exercise regimen can produce huge results. Consider adding an extra mile to your walk/jog or extending your warm-up routine and cool down routine.
 
– Cut calories with small tweaks to your diet. Consider cutting a reasonable, small amount of calories from your daily intake. Cutting just 150-200 calories per day, the typical amount in a snack, can result in a couple pounds lost per month.

– Track your food intake and exercise. Make sure you’re not becoming more lax by increasing portions or slacking off at the gym.

– Switch up your exercise routine. Unfortunately, as you become more physically fit, your body becomes accustomed to the same old gym routine. Your body actually becomes more efficient at performing the same activities. Take up a completely new type of exercise to keep challenging your muscles. Add resistance training to your workout. Start lifting weights, that is. Weight-lifting adds calories-incinerating muscle to your downsized frame, which helps you burn more calories all day long, even while your body is at rest.

Try not to lose sight of what is important when it comes to weight loss: your health. Studies have shown that people whose motivating factor for weight loss is improved health, rather than achieving a certain body size or shape, have more success with losing weight and maintaining that weight loss over a long period of time.

To Happy, Healthy Living,
InCharge Fitness Team

Source: www.fitday.com

Did you like this? Share it:

Increase Your Metabolism: Naturally!

  |  in Blog, Exercises, General, Nutrition TipsNo Comments

Yes, there are ways that you can increase your metabolism naturally! Start speeding up your metabolism through nutrition and fitness. Read below.

Metabolism-Boosting Foods
Food does some amazing things for our bodies, including fight disease, so it’s not a suprise that some foods naturally boost your metabolism. Try adding some of the following foods to your diet each day:

– green tea
– oatmeal
– grapefruit
– broccoli
– hot peppers
– low-fat dairy
– acai juice
– lean meats

Metabolism-Boosting Exercises
Burning calories means adding activity to our lifestyles, and exercise sessions are the real metabolism boosters. Try incorporating both cardio and strength exercises like:

– Cardiovascular: biking, brisk walking, elliptical trainers, climbing stairs, or aerobics class
– Muscle building: lifting weights, using resistance bands, push ups, squats, and chin-ups
– Circuit training: a combination of cardio exercise alternating with muscle-building exercises

Metabolism-Slowing Pitfalls

Just as there are natural ways to boost your metabolism, there are also natural ways you slow your metabolism–often without even knowing about it. Here are a few:

– Skipping meals–always eat breakfast!
– Sleeping less than 6 hours a night.
– Eating empty calorie foods–exchange them for low carb, low-fat, high nutrition foods.
– Choosing processed foods–exchange them for whole grains.

Source: www.fitday.com

To Happy, Healthy Living!
InCharge Fitness Team

Did you like this? Share it:

The Effects of Strength Training Exercise and Dieting

  |  in Blog, Exercises, GeneralNo Comments

Strength training exercise is important for everyone. It helps decrease your body fat while increasing your lean muscle mass. It also helps your body burn calories more efficiently. Strength training also keeps your bones strong, improves your flexibility and balance, and helps you sleep better and feel better about yourself. When combined with a healthy diet, strength training can help you lose weight and manage chronic conditions such as diabetes, arthritis and depression.

Types of Strength Training

There are several types of strength training to choose from. Weight training depends on gravity, and the use of dumbbells or training equipment to oppose muscle contraction. This type of training engages your muscles throughout their range of motion to focus on strength and size. Here are some of the other types of strength training and their benefits.

  • Circuit training combines strength exercises with endurance activity, so that you get strength, cardio and flexibility training from one workout.
  • Resistance training can be done in water, or with elastic bands, to improve your overall muscular strength.
  • Isometric training requires that you hold a weight or a position, without movement, for a period of time in order to improve muscular strength. Isometric training targets specific muscles and can strengthen joints.
  • Plyometric training uses shorts bursts of movement, such as hopping and jumping, to increase speed, strength and power. This type of training forms part of the programs used by athletes.
  • Core training strengthens the muscles in your abdomen and lower back and can help decreased lower back pain and spinal problems.

Strength Training And Dieting

Strength training can increase your metabolic rate to help you lose weight. But strength training itself requires a certain type of healthy diet. You should avoid sugars and fats, and include plenty of carbohydrates and protein in your diet to fully benefit from strength training exercise.

If you’re trying to lose weight, it’s okay to combine strength training with calorie counting, as long as you don’t overdo your workouts. But plan to have a pre-workout snack of yogurt, fruit, low fat cheese or whole grain bread and nut butter. Drink 2 to 3 cups of water about 3 hours before your strength training workout, to ensure that your body is properly hydrated. Drink another cup of water about 10 minutes prior to your workout.

Strength Training Does More Than Help You Lose Weight

Research has shown that those who include strength training in their workouts burn about 200 calories more per workout than those who performed aerobic exercises alone. Strength training exercises such as bench press repetitions and squats not only build up your biceps and triceps but they increase your metabolic rate to help you burn more calories even when you’re not exercising. Strength training exercise also increases your energy level, so you’ll be better able to perform aerobic exercises such as jogging, swimming and cycling.

Strength training doesn’t just help you lose weight; it increases balance and flexibility, reduces your risk of injury, helps you feel confident and increases your general sense of well-being.

Source: www.fitday.com

Did you like this? Share it:

Close-Arm Wall Pushups

  |  in Blog, Exercises, General, Sample WorkoutsNo Comments

This is a great exercise to target your chest, shoulders and triceps. Wall pushups are also a good alternative for those who are unable to do regular pushups on the floor. This will help you build your arm strength!
 
Starting Position
Start facing wall, arms-length away, feet slightly apart, legs straight with weight on toes. Place hands on wall with pointer fingers and thumbs forming a triangle. Keep arms in line with shoulders/chest (not above or below this region).

Action
INHALE: Bend elbows about 90 degrees and lower body toward the wall without touching it.

EXHALE: Straighten arms and return to starting position to complete one rep.

Special Instructions
The further your feet are away from the wall, the more difficult this exercise will be. Also be sure not to lock knees or elbows.

Try doing 3 sets of 10 taking a break between each set.

Did you like this? Share it:

How to burn more calories after your workout!

  |  in Exercises, General, Motivational Tips, Sample WorkoutsNo Comments

We’ve always heard that the positive benefits of physical activity continue long after your workout session is over. More energy, less stress and those “feel good” endorphins are some of the immediate effects. But what about the mysterious “afterburn” that a lot of people talk about? Do you really continue burning more calories after the workout, or is it really just during the workout that matters? A new study finds that it’s possible to burn more calories throughout the day–in fact, up to 14 hours later. The study, published in the journal Medicine and Science in Sports and Exercise, took 10 healthy males and examined their energy expenditure under two different sets of conditions. “During the first session, participants were mostly inactive, but they stood and stretched for two minutes every hour. They could also perform everyday tasks, such as washing their hands and brushing their teeth, as needed. During the second session, participants followed the same routine, but then cycled vigorously for 45 minutes.” Researchers found that participants burned 190 additional calories while at rest throughout the day after vigorous exercise (defined in the study as a 73% max heart rate), compared to when they did no activity. The increased calorie burn lasted for over 14 hours–and continued even into the first few hours of sleeping. This is the first study to use a metabolic chamber (a highly controlled environment) to estimate calorie burned after vigorous physical activity. The number of calories each person burns during–and after–a workout will vary. It depends on many factors: gender, age, genetics, type of workout, etc. But it’s something to keep in mind as you weigh the benefits of exercise, and whether or not the time and effort is worthwhile. I think exercise is a key component of any healthy lifestyle, regardless of how much exercise you can do or how intense it is. Previous studies have also shown that your body’s metabolism stays revved after a workout and that generally, the more intense the workout is, the greater the post-workout “afterburn” will be. This study just gives one more reason to get off of the couch and get moving–no matter how much or how little time you have!

Sparkpeople.com

Did you like this? Share it:

Exercising on a Budget.

  |  in Exercises, General, Motivational TipsNo Comments

What exercises can I do at home? My budget is really tight and I cannot afford to join a gym.

Here are some resistance training exercises that you can do using just your own body weight:

1. Pushups- standard, on knees, feet propped up on a chair, leaning on a wall, upper body propped up on a couch, etc. There are even more variations by changing body placement and hand-width.

2. Crunches- feet on floor, lets bent in air, legs straight in air, bicycle crunch, full sit-ups, oblique crunches, plank.

3. Lunges- walking lunges, stationary lunges, side lunges, reverse or front lunges.

4. Squats- feet together, feet shoulder-width, feet wide, back on wall (holding wall sit), holding extra weight (dumbbells, water jugs, etc), one-legged squats (advanced!)

5. Bridges- lie on your back, legs bent, feet on floor. Lift hips toward ceiling, squeezing glutes the whole time. Challenge yourself by keeping one leg up in the air.

6. Cardio- climbing your stairs, running/walking/jogging outside, hiking, jumping rope (or just jumping period), kickboxing routines, fitness videos, biking, etc.

As you can see, there are SO many options you can choose from, even with the smallest amount of resources. All of the exercise demos in the Fitness Resource Center are exercises you can do at home. Investing a little money in a good resistance band, Swiss ball, and/or pair of hand weights will allow you to do a wide variety of exercises from home.

 

sparkpeople.com

Did you like this? Share it:
Page 1 of 3123
  • Text Too Small?

    Click the Ctrl and + buttons on the keyboard at the same time to zoom in. Hit the Ctrl and - buttons at the same time to zoom back out! On an Apple computer you will need to hit Command and + or - for the same results.
  • Login




    Forgot?