When deciding what weights to use, choose so that the last 2 reps are difficult, but you still maintain good form.
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Posts Tagged ‘consistency’
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December 21st, 2009
Hitting the Road Soon? – Downloadable Travel Routine /// 4 Comments ///
By Cheney
By: Adam Martin, H3 Fitness Director
The holiday travel season is upon us and I’m sure that you are searching through your H3 binder for a strength training solution while on the road. Have no fear, Adam is here! I have included a downloadable copy on this blog post that you can print out and keep in your luggage. I suggest that you put it on top of your clothing rather than buried at the bottom.
You’ll notice that you need no weights, bands or machines to complete this full body strength training routine. Therefore, NO EXCUSES!
Try completing this routine once per week while on the road in addition to frequent aerobic exercising like walking. One time per week will prevent muscle atrophy and help you behaviorally transition back into your typical routine when you arrive home.
Click to view the entire routine.
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November 2nd, 2009
Avoiding a Burn-Out /// 1 Comment ///
By Cheney
By Jeff, H3 Program Intern
Why exercise? What are we actually trying to accomplish? We all have central reasons for exercise – the opportunity to reduce our blood pressure, risk of heart disease, feelings of depression, and of course to control our weight. With so many phenomenal reasons to exercise, why not go all out day after day after day!? Constant, no breaks, let’s hit H3 class after class after class!
Sometimes our motivation really is sky high; however there is a point at which we may be pushing ourselves past our healthy perimeter. If you’ve stayed with us at Hilton Head Health, you are aware that we live by the words: “Train for Life” – so do just that, listen to your body and let yourself recover from intense exercise sessions or after a long day at H3.
The ultimate objective is not to get burnt out or injured, but to appropriately and safely exercise creating lasting lifestyle changes. Remember, we train for life – not for chronic fatigue or worse injury.
How do I know if I’ve gone too far? In an article written for ACSM’s Health and Fitness Journal, by Dixie Thompson, Ph.D, FASCM, she states that overtraining results when exercise bouts are too long and/or too intense without adequate time for our bodies to recover. Overtraining can also occur when we completely immerse ourselves into an exercise program before gradually easing into the routine.
So let’s never be there – It’s all about recognizing the warnings signs, yet the best approach is to avoid overtraining all together. Here’s how:
Identify Common Cautions:
- Overly excessive fatigue
- Chronic muscle soreness or joint pain
- Increased susceptibility to infections
- Changes in blood pressure
- Elevated resting heart rate
- Psychological: irritability, depression, and anxiety
- Inability to relax, fidgety
That’s what you should be on the lookout for, although here’s how to avoid symptoms of overtraining entirely:
Listen to your body. Sticking to a routine is important; however when your tired your tired – take a day off if your body is asking for it.
Ease into the exercise program. Gradually adjust the workout routine, intensity, volume and duration.
Eat a healthy diet and drink ample water. The proper amount of hydration and nutrients will help your body adapt from exercise.
Stay flexible, Adjust your workouts. If you have had a particularly slam packed day of exercise, go lighter the next day or rest completely.
Set a bed time, Plan time for relaxation. Preferably get 8 hours of sleep, and if you happen to be at H3 head to a stretch and relaxation class or better yet schedule a massage!
In summary, never workout when your in excruciating pain – take a day off if need be. You know your body, so it’s up to you to recognize the cautions. This does not mean taking off weeks at a time, just hold yourself accountable. Keep in mind, we’re training for life not life long exhaustion. Anyways, good luck with your current health and fitness goals and keep up the hard work!
Source:
Overtraining, Dixie Thompson, Ph.D., FACSM
ACSM’s Health and Fitness Journal, September/October 2009, Volume 13, Number 5
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September 2nd, 2009
Get Over the Hump /// No Comments ///
By Cheney
You might find that I often talk a lot about adding variety to your fitness, trying something new and most importantly finding something you enjoy doing. Three HUGE factors to keep you on track with your fitness routine.
Not only does your body benefit from pulling a switcheroo with your workout routine - but it also helps mentally. After a while, doing lunge after lunge, bicep curl after bicep curl, gets a little b-o-r-i-n-g.
And unfortunately in most cases, boredom leads to you finding something ‘better’ to do with your time. (Settled on the couch with a bag of chips…) Before you know it, you don’t even remember what a lunge is much less have the energy (or WANT) to do 50.
This is where my ‘hump-day’ motivational video comes in! Here at H3, our Outdoor Boot Camp class is a big hit. But prepared to get your rear in gear!
This simple workout – using only your body weight – can be done anywhere. (Lucky for us – we get sweaty down at the beach!)
100 Push-ups, 150 Crunches, 200 Squats, 250 Jumping Jacks and 500 Meters later…
H3 BOOT CAMP
5 Rounds of:
20 Push-Ups
30 Crunches
40 Squats
50 Jumping Jacks
100 M Run/Walk
If boot camp really isn’t your thing…check out our Sample Schedule to see all the variety you will experience here at H3.
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August 31st, 2009
Time: Obstacle or Opportunity? /// No Comments ///
By Cheney
For our first Move It Monday (the newest addition to H3 Daily), here is an article from Jessica Lynn, Director of Guest Programs, about making exercise a priority. I love the title!
One of the greatest obstacles to maintaining a consistent exercise program is having enough time. It’s extremely important for our physical and mental health to achieve a healthy, balanced lifestyle. As society speeds into the fast lane, we need to be the defensive drivers of our own life. It’s up to us to find the balance that will make us happy and healthy.
Time Management from the Inside Out, by Julie Morgenstern, can help you create a “Time Map – a budget of your day, week, or month that balances your time between the various departments of your life.” This can be especially helpful for those of us who try to take on every task thrown our way. According to the author, “saying ‘yes’ to the person in the moment could mean you are saying ‘no’ to someone whom you’ve already promised that time to.” Keep in mind – that person may be you.
Some examples of Morgenstern’s “Life Departments” include: Self, Work, Family, Health, Friends, and Community. When developing your own Time Map, you are encouraged to create an oasis of time for the one thing you find lacking (for example, Exercise). It can be quite empowering to develop a schedule around something that is extremely important to you. View your time as an opportunity to achieve your goals rather than an obstacle.
Scheduling your exercise time first will allow you to see adjustments that can be made in order to fill the void that has been missing without an exercise regimen. There are so many benefits to exercise: increased energy, stamina, strength, and flexibility … as well as a decreased risk for disease, reduced stress, and a positive body image. So many benefits that it’s hard to find a reason it should NOT be a part of your life. So, if time is an issue for you, map your way to success by creating a personalized Time Map.
“You can’t build a reputation on what you’re going to do.” — Henry Ford
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August 13th, 2009
Get Your Snack On /// No Comments ///
By Cheney
Here at Hilton Head Health, we encourage small 100 calorie snacks called Metabo Meals which are designed to prevent overeating, stabilize blood glucose levels and increase your metabolism. These snacks are often fresh fruits, vegetables, low-fat yogurt or even a small muffin.
So when you feel that 3:30 pm urge to hit the vending machine – try to quench your ‘craving’ with one of the snacks listed below.
Crunch on This
- 1-2 Rice Cakes with 1 Tbsp. of Nut Butter
- 100 calorie pack of popcorn (ex: Smart Pop)
- 1/2 cup of dry cereal (ex: Kashi Go-Lean, Mini Shredded Wheat, Fiber One)
- 4-5 whole grain Melba Toast
- 1/2 cup of raw carrots
- 14 animal crackers
Spice and Ethnic
- 1-2 oz. ground turkey with diced tomatoes and taco sauce
- Stir-fry with low-sodium soy and teriyaki sauce
- 2 oz. (about 30 pods) edamame
- 1/4 cup salsa with 5 whole grain, low-sodium, low-fat Triscuits
- 1/4 cup H3 hummus and 6 pita chips
Salty Satisfactions
- 4 whole wheat Melba Toasts with 4 turkey pepperonis and a sprinkle of skim mozzarella cheese
- 1 0z. (small handful) peanuts or pistachios
- 100 calorie pack of popcorn (ex: Smart Pop)
- 1-2 oz. sundried tomatoes
- 6 whole grain, low-sodium, low-fat Triscuits
Sweet Nothings
- 4-6 oz. low or non-fat yogurt
- 1/2 cup frozen yogurt
- 1/2 – 1 cup fruit smoothie
- 1/4 cup sugar-free pudding or Jello
- 1/2 – 1 cup strawberries dipped in fat-free whipped cream
- 1/2 – 1 cup frozen blueberries or grapes
- 1 rice cake topped with 1 oz. yogurt, berries and cinnamon
Chocolate Attack
- 1 – 2 sheets chocolate graham crackers
- 1 – 2 chocolate crunch rice cakes
- 100 calorie pack of cookies
- 1 piece or serving of dark chocolate (look for 70% or higher cacao content)
- 1/4 cup dark chocolate or chocolate fudge sugar-free pudding
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July 16th, 2009
Move Your Bum[mer] This Summer! /// No Comments ///
By Allie
Summertime is the perfect time to get a jumpstart on (or continue living) a healthy lifestyle. The weather is warm, the pool is open, people are outside, and the sun is shining. It’s the perfect season to get active outdoors, play with your kids/pets, eat delicious and nutritious food, and try new activities! Here are just a few suggestions. I challenge you to check off 3!
- Bike to the park, around town, to the grocery store, to work, etc.
- Go rollerblading
- Play a round of golf
- Hand wash your car
- Do some gardening
- Mow the lawn
- Go on a hike
- Play catch
- Go shopping (leave your wallet at home if you don’t want to spend $$)
- Make a bookshelf
- Do an outdoor workout with your family, group of friends or neighborhood (Check back next week for a no-equipment-needed workout routine with photos!).
- Teach your kids some outdoor games (i.e. hopscotch, freeze tag, red light green light)
- Pack a picnic lunch instead of going out to eat
What are some ideas that you have come up with for staying active outdoors? Share it with us by making a comment!
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