There
are many types of routines and trends in exercise. Nevertheless,
there is one component they should all have - balance.
For a balanced exercise routine, incorporate cardiovascular
exercise, strength training, core training and flexibility.
To
find out more, please visit the links below.
1) Drink plenty of water
(64 oz to1 gallon a day).
2) Eat 5 to 8 meals a
day (every 2 to 3 hours).
3) Make sure to get at
least 8 hours of sleep a night and if possible, take
a nap during the day.
4) Your exercise routine
should consist of strength training, cardiovascular
exercise, core strengthening and flexibility.
5) Cardiovascular exercise
should be done after strength training (you will burn
more fat) or first thing in the morning before you eat.
6) Cardiovascular exercise
however can be done at any time of the day (as long
as you get it in).
7) Exercise 2 to 4 hours
before you go to bed.
8) Change your exercises
every four weeks.
9) Eat a high fiber diet.
10) Supplement your diet
with omega 3 fatty acids.
11) Avoid all saturated
fats and trans-fatty acids.
12) Prepare all your meals
in advance for the day (it saves time).
13) Minimize and or avoid
the use of empty calories such as, protein bars, soda,
juices, sauces, and food condiments that contain little
or no nutritional value.
14) Avoid eating processed
foods that contain too many artificial flavors, preservatives,
additives, fillers, and calories. Instead choose foods
that are all natural and nutritional.
15) Do not fall into unhealthy
dieting. Eat 80% healthy and reserve 20% for special
treats.
16) Give your self one
cheat meal a week.
17) Do not over-train. 1 hour a day, 5 to 6 days a week
is enough for weight and fat loss, unless you are training
for a special physical event.
18)
Remember give yourself one recovery day a week. You
can however go for a stroll, or take a yoga class or
mediation class.
Are
you ready to look great and feel even better? You Can!
Email Michelle at info@michellerossfeld.com.
For appointments call Michelle at (312) 371-0776
Are
you ready to look great and feel even better? You Can!
Email Michelle at info@michellerossfeld.com.
For appointments call Michelle at (312) 371-0776
1)
Cardiovascular exercise reduces fat. This includes running,
jogging, walking, swimming and cycling.
2) Cardiovascular exercise not only reduces stored fat,
but reduces blood pressure, decreases total cholesterol,
helps with depression and anxiety, and increases insulin
sensitivity.
3) 3 to 6 cardio exercise sessions per week will maintain
and decrease fat.
4) Cardio exercise duration should vary from 20 to 60
minutes. The first 20 minutes you are burning carbohydrates
and sugar, after that you are burning fat.
5) Taking your heart rate is important. It should be
done at least twice during your workouts. Below are
example calculations:
From the two heart rate calculations above, a 35 year
old target heart rate should be between 130 and 149
at a 70% intensity level).
6) Intensity levels should be between 60-85% of maximum
heart rate. Intensity refers to the speed or exercise
workload. To calculate your intensity refer to tip #5.
7) Warm-up before you exercise. 3 to 5 minutes will
be sufficient. Jumping rope, treadmill and jumping-jacks
are great warm-ups.
8) If you are running at a high speed, make sure you
do not come to an abrupt stop. Gradually slow your speed
before you come to a complete stop.
9) Your body adapts to routines quickly. Changing your
exercise regiment will help the body reduce fat and
free your self from boredom. Below are some examples:
•
15 minutes on treadmill, 15 minutes on bicycle and 15
minutes on elliptical.
•
Intervals - 2 minutes at 3.5 mph and 1 minute at 6 mph.
10) Gradually increase the duration before you increase
the intensity.
11) To burn calories throughout the day, replace the
elevator or escalator with stairs. Park further away
from the entrance of your destination and when house
cleaning, step up the pace.
12) Stretch your quadriceps, hamstrings, calves, hips,
and low back after cardiovascular exercising.
Are
you ready to look great and feel even better? You Can!
Email Michelle at info@michellerossfeld.com.
For appointments call Michelle at (312) 371-0776
1)
Strength training is essential to a balanced exercise
routine. Building your muscles will burn fat 24 to 48
hours after you exercise. The more muscle you build,
the more fat your body will burn while at rest.
2) Strength training not only builds muscle but increases
bone density as well as ligament and tendon strength.
It also raises your metabolism and reduces injury.
3) As we get older we seem to gain weight easier, this
is because of lack of physical activity (exercise) and
if we do not exercise will ill lose muscle. When we
lose muscle our metabolism decreases. When our metabolism
decreases we burn less fat. Therefore, when we continue
to eat the same way and do less in activities we gain
weight.
4) One pound of muscle can burn up to 50 calories per
day. Fifty calories per day is 350 calories per week,
or 18,200 calories per year. • There are 3,500
calories in one pound of fat. Every time you build a
pound of new muscle, you gain the ability to burn five
pounds of fat annually. Every time you lose a pound
of muscle, you lose that ability.
5) Warm-up before you exercise. 5 minutes will be sufficient.
Mimicking the exercises that are in your routine is
a great way to warm-up.
6) When strength training use proper form. Make sure
your back is supported, knees are slightly bent and
abs are tight.
7) Do not hold your breath. Correct breathing is essential
when working out. Exhale through the mouth on the hardest
part of the exercise and inhale through the nose on
the easiest part of the exercise.
8) 2 to 4 strength training sessions per week will build
muscle and decrease fat.
9) To build muscle and reduce fat, a minimum of one
set of 8 to 20 repetitions is a good staring point.
As you increase strength, raise your sets to 2 and then
3, fatiguing after each set.
10) Start at a low resistance (weight) such as 3 to
5 pounds for beginners and 5 to 8 pounds for intermediate
exercisers.
11) Strength training exercise duration should vary
from 30 to 60 minutes.
12) Challenge yourself by trying new exercises. You
can also incorporate two-in-one exercises. Example:
•
Place stability ball against the wall. Lean back on
the stability ball and bend down to do a squat (make
sure your knees do not pass your feet). While holding
dumbbells in both hands do a biceps curl as you come
up.
13) No need to stretch before a workout unless you are
an athlete. Stretch all muscles that were exercised
after the workout.
14) Most importantly, have fun!
Are
you ready to look great and feel even better? You Can!
Email Michelle at info@michellerossfeld.com.
For appointments call Michelle at (312) 371-0776
1)
Your core muscle group consists of abdominal's,
oblique's, glutes and the lower back.
2)
Your core is the center of power for all physical activity.
If it is strong, it will balance and stabilize your
body when you are moving and working out.
3)
A strong core will prevent injury to your back
and spine.
4)
There are several pieces of exercise equipment that
will help you strengthen your core. Some examples are:
Balance
boards
Foam
rollers
Stability
Balls
5)
Stability balls are the most well-known core
strengthening equipment and they come in 4 different
sizes: 45cm, 55cm, 65 cm and 75cm. The size you choose
depends on how tall you are.
6)
You do not need equipment to strengthen your
core. Below are examples of non-equipment workouts you
can do at home:
Mini
ab/leg raises
Superwoman
Bicycle
Hand
to knee oblique's
Crunches
7)
Core training can be done during or after your workout.
2 to 4 times a week is enough to strengthen your core
and build muscle.
8)
Core training duration should vary from 10 to 20 minutes.
Are
you ready to look great and feel even better? You Can!
Email Michelle at info@michellerossfeld.com.
For appointments call Michelle at (312) 371-0776
1)
Flexibility is defined as the range of motion
about a joint.
2)
The safest flexibility training is a slow, sustained
stretch.
3)
Bouncing while stretching can lead to injury.
4)
Slowly stretch to the point of tension (tightness),
then hold the stretch for 10 to 60 seconds.
5)
Adding yoga to your exercise regiment will strengthen
your muscles and help you to become more flexible.
6)
Always stretch after a workout. This is critical because
it helps reduce soreness, fatigue and increase quality
of movement and integrity of joints and stress.
Are
you ready to look great and feel even better? You Can!
Email Michelle at info@michellerossfeld.com.
For appointments call Michelle at (312) 371-0776
