Comments Off on Heart Healthy Exercise

Heart Healthy Exercise

Category : Active Living, Exercise

February is Healthy Heart Month…so what exactly is heart healthy exercise?

The American Heart Association recommends:

 

Moderate exercise

30 minutes

5 days per week

Total: 150 minutes

OR 

Vigorous exercise

25 minutes

3 days per week

Total: 75 minutes

AND

Strength Training

2 days per week

 

So, what is moderate exercise?

  • Walking briskly (3 miles per hour or faster, but not race-walking)
  • Water aerobics
  • Bicycling slower than 10 miles per hour
  • Ballroom dancing

What would be considered vigorous?

  • Race walking, jogging, or running
  • Swimming laps
  • Aerobic dancing
  • Bicycling 10 miles per hour or faster
  • Jumping rope
  • Hiking uphill or with a heavy backpack

Need help getting started or want to ramp up your intensity levels?

Contact us info@xofitness.com 

Comments Off on SMART goals

SMART goals

Category : Exercise

Yogi Berra once said, “You’ve got to be very careful if you don’t know where you are going, because you might not get there.”

Be sure your goals are SMART:
Specific
Measurable
Attainable
Reward-based
Time-framed

SPECIFIC
“I am going to get in shape this year” is too vague. Instead, say “I am going to exercise for 30 minutes twice a week for the next 4 weeks.” You should consider being even more specific and schedule the days you will exercise on your calendar. Notice how this statement is measurable in couple of ways (minutes of exercise & days per week) it also has a time frame of 4 weeks so when you have successfully exercised through out the month of January you can reward yourself. Then you can set a new goal (maybe 3 days/week) for the month of February!

MEASURABLE
Most people who make “getting fit” a New Years Resolution are concerned about their body image and want to see changes. Avoid setting a goal to lose a specific amount of weight in a specific amount of time as your one and only goal. Instead, assess your starting point…click here for details.

ATTAINABLE
Steer clear of false expectations. Do not expect to lose more than one pound per week. You did not get out-of-shape overnight and it may take some time to see the results. Weigh yourself only once each week. For most re-assessments wait at least one month.

REWARD-BASED & TIME FRAMED
It’s important to dangle a carrot out there for motivation. Setting a time frame will help you know WHEN it is time to reward yourself. Think of something you’ve been wanting to do. When you reach your 4 week, 8 week or 12 week goal do something nice for you!

Our advice to those just getting started: Make your resolution to stick with it through March 31. Once you get past that three month milestone, experience the benefits of regular exercise and see some results you will look good & feel great!

Do you need help setting or reaching your goals?
Email us at info@xofitness.com

Yours in Health & Fitness,
Ryan & Karin

Comments Off on FAQ’s about Exercise and your Heart

FAQ’s about Exercise and your Heart

Category : Exercise

February is Heart Health Month

 

Of course, you’ve heard that you can reduce your risk of heart disease with exercise, but we wanted answer some FAQ’s about Exercise and your Heart because the confused mind won’t take action.

 

How Much? How Often? Read more about the American Heart Association’s recommendations

 

What should my heart rate be? Read more about monitoring your intensity level

 

Should I do Cardio or Strength first? Read more…it depends

 

How can I get the most out of cardio training? Read more about maximizing your cardio

 

Comments Off on Pumpkin Workout

Pumpkin Workout

Category : Exercise

The Pumpkin Workout is designed to help you burn off any extra calories you happen to eat on Halloween.
 
Grab a pumpkin and let’s get going!
 
Exercise #1: Pumpkin swings
 
Exercise #2: Step back lunge with a pumpkin twist
 
Exercise #3: Side-to-side lunge with a pumpkin curl
 
Exercise #4: Sumo squat with pumpkin up & over
 

Every time your eat a piece of candy do this workout & have fun!
 
P.S. The pumpkin I used for this video weighed 7 1/2 pounds and it was plenty heavy. If you can’t find a pumpkin that’s the right weight for you it’s OK to use a med ball or a hand weight instead.

 

Comments Off on >May Madness Med-ball Move O’ the Month

>May Madness Med-ball Move O’ the Month

Category : Exercise

>It doesn’t get any easier than this: Medicine Ball Squat Pushes:

  1. Grab a medicine ball or light handweight (4-6lbs)
  2. Squat and press it out.
  3. Repeat Repeatedly!!!

Variation 1: Squat, Stand and Press the ball overhead.

Variation 2: Press the ball overhead as you squat! Very Challenging!!!

There you have it. Three great exercises that can challenge everyone. Need a med-ball? Go Here. Otherwise, use a light handweight and get squatting!

Comments Off on >The "un-do" stretch

>The "un-do" stretch

Category : Exercise

>Whether you use a stability ball, a foam roller or a BOSU (both sides up) as a prop this is a great stretch for the muscles of your chest region which tend to get short and tight during daily activities.

Want to order a ball, BOSU or foam roller? Contact us! karin@xofitness.com

Comments Off on >xo warmup & cooldown tips

>xo warmup & cooldown tips

Category : Exercise

>

Why warm-up?

The body does not respond very well going from inactivity to very intense activity. The cardio-vascular, musculo-skeletal, neurological and metabolic energy pathways need to be gradually stimulated in order to perform at an optimal level. Muscles that are warm have a much better ability to extract and utilize oxygen to produce energy. As muscles warm up, the enzyme activity level is increased. This means that fats and sugars are broken down more rapidly, and more energy and less lactic acid (the burning sensation) will be produced. This will of course, enhance your performance and increase your ability to burn fat!
Before you walk or run:
Start with a few simple moves to warm-up your ankles such as tapping your toes, heel raises, and ankle circles. Then, begin walking at a moderate pace and gradually increase your pace. If you intend to run, walk for at least 5 minutes and you will feel much better when you begin to run. Save stretching for the cool-down.

Toe lifts: A great exercise for reducing Shin Splints!!! Heel Lifts

Ankle Circles…you get the idea!

Why cool-down?
Your body also does not respond very well going from intense activity to complete rest. Your heart, lungs, muscles, joints, and energy systems require a gradual cool-down to avoid blood pooling in the lower extremities, dizziness and to assist in the recovery process.

After you walk or run:
If you run, Your muscles are all warmed up at the end of your workout. This is the BEST time to work on your flexibility. Many people blow-off this part of the workout, but flexibility training is just as important as cardiovascular and strength training.

Classic Calf Stretch and Quad stretch (use something for support, don’t arch your back!)
Hamstring Stretch & Hip Flexor Stretches.
Two reasons to stretch:
1) Stretching reduces delayed onset muscle soreness (DOMS) which you typically experience 24-48 hours after a workout.
2) Good flexibility will improve your posture and reduce low back pain. If you are tight in either your hamstrings or hip flexors they will pull your back out of neutral alignment an force you into positions which will strain your low back muscles.

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Partner Training with Medicine Ball

Category : Exercise

Partner training with a friend or family member is a great way to add fun to your fitness routine AND save money too!


This week’s featured partners: Joanne & Ed

Stand sideways to your partner. Swing the the ball up and away from your partner; then swing it across your body and throw it to your partner. This exercise will increase core strength and reaction time.

 

Check out our video of the week!

 

Partner training keeps them motivated!

Comments Off on Partner Training Core Exercise

Partner Training Core Exercise

Category : Exercise

Partner training with a friend or family member is a great way to add fun to your fitness routine AND save money too!


This week’s featured partners: Kim & Rebecca (a sister act)

Great core exercise for partner training: Partner on left is rotating and using oblique muscles while partner on right performs an isometric abdominal brace.

 

Check out our video of the week!

 

 

 Kim says:

I like partner training with my sister because it pushes me to work harder.


Rebecca says:
Scheduling with Kim makes me show up because I know if I don’t she’s going to text me and ask “Where are you!?!?”

 

If you are interested in partner training, invite a friend to join you or talk to your trainer to help you find someone with similar abilities and schedule.

Comments Off on New Year’s Resolution Success

New Year’s Resolution Success

Category : Exercise, Healthy Eating

A University of Scranton study suggests that only 8% of people achieve New Year’s Resolution Success.

 

How can you make 2020 a success?

  • Set behavior based goals
  • Track yourself on a daily/weekly basis
  • Reward yourself for sticking with it
  • Forgive yourself if you’re not perfect

Read more New Year Resolution Success 2017