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The holiday season always has a habit of sneaking up on us. With it quickly approaching, you may find yourself having to deal with a shortage of time. If your fitness routine is the first thing in danger of being trimmed, you may want to think about interval training. It’s a great way to change up your workout while burning more calories, without spending more time.
What is interval training? That’s when you alternate between periods of high-intensity exercise and low-intensity recovery periods. You repeat short bursts of speed, followed by slow phases that allow you to recover. Research has shown this to be more effective at burning calories than completing your workout at the same pace for the entire time.
What does that mean for your workout? Let’s look at walking, for example. If you’re used to walking at a set pace for a specific length of time, you would add short periods of jogging and then slow it down to an easier walk as you recover. You can follow a similar pattern of increasing your speed and slowing it down while jogging, biking, or rowing.
What are the benefits of interval training? Burning more calories is one of the biggest advantages. Increasing intensity, even for just a short time, burns more calories. You’ll also build your endurance and improve your overall physical fitness. You’ll accomplish more during your session, or you’ll be able to shave off some time and burn the same amount of calories that you were before you started training this way. In addition, the variation will add excitement. You’ll experience less boredom than if you were doing any cardio activity at the same pace for an hour or so.
Since interval training involves higher intensity movement, it can be tough. This is great for seasoned athletes who need to kick their workout up a notch. Even if you’re a beginner, you can still make adjustments. Instead of a burst of jogging, simply try a brisker pace of walking. It’s also a good idea to start with shorter, high intensity bursts. Try just 30 seconds until you are able to work up to a longer time. This kind of training will definitely help you progress.
Whether you’re a novice or an elite athlete, there are a few things to remember. Set training goals that meet your needs and match your ability. Be sure to warm up before beginning intervals. Start slowly and progress over time. In general, longer intervals will yield the best results. The length of the intervals can vary, but an average athlete can expect to alternate between high and low intensity periods that last about 2 minutes each. To see improvement, increase intensity or duration, but do not to both at the same time. Take it slow as you make changes over time and build to doing more interval repetitions.
Interval training will give your workout the boost it needs, help you burn more calories, and improve your level of fitness!
posted Nov 21st, 11:22 am
Benefits of Weight Lifting Gloves
There is no rule that says you need to wear weight lifting gloves. It’s a personal choice. There are some people who wouldn’t work out without them, while there are others who claim they get in the way. There are a few that think they are only necessary for those with injuries. Regardless of your gender or fitness level, gloves can provide a few important benefits.
A pair of weight lifting gloves will help to improve your grip on the weights. Without them, you run the risk of your hands slipping when you work up a sweat. This can be a simple annoyance if you slip while doing pull ups on a bar. However, it can be dangerous while holding heavy weights over your head or body. Lifting gloves provide safety, which is very important for everyone.
Those who are familiar with lifting know that calluses and blisters can develop over time. Some people opt for gloves simply to protect their hands from this unsightly problem. For others, it is more than just being concerned with appearances. Even the tiniest blisters can cause pain and interfere with a person’s ability to use their hands.
Some lifting gloves also provide support with wraps that go around your wrists, which is especially useful for those who lift heavy weights. It’s a key feature for preventing injury. Not all of them have this, so it’s something to look out for. Even if they don’t, the material of the glove still offers extra support as you bend back the wrist. That can also help with injury prevention.
In addition, the wraps on the gloves can increase your strength while lifting. Without them, your fingers carry the burden of holding more weight. The wraps distribute the weight to your forearms, which can be helpful during pulling exercises, like deadlifts. This allows you to lift more than you would be able to do with just your hands.
A good pair of gloves can also help absorb some of the pressure on your hands. They cushion your palms during exercises, such as push-ups or bench presses, which place a significant load on them. If your hands become too sore, you may be tempted to cut your set short. Gloves can give you greater endurance for working out the muscles you intend to, instead of your hands.
Gloves have even been show to boost confidence. Athletes who develop a routine while preparing for their training can experience a shift in mindset. They become more focused with what they are doing, and have a more productive session.
If you’ve never tried gloves, you may want to give them a chance. Safety, injury prevention, and an increase in strength and performance are worth it. Even if you’re already satisfied with your training session, they may help provide the maximum benefits!
posted Nov 14th, 04:47 pm
Make it a Morning Workout
There’s no correct time to exercise. The important thing is getting it done, so it all depends on when your schedule will allow it. If you’re not a morning person, you can opt for an afternoon or evening workout. However, if your days and nights are jam-packed with things to do, you may have difficulty maintaining a fitness routine. One way to change that is to wake up a little earlier and knock out your exercise session before you need to get on with the rest of your day. After a few simple adjustments, you can soon find yourself enjoying a morning workout.
The best way to get moving in the morning is to start by changing your way of thinking. If it seems like a daunting task, it will be. However, when you modify your thinking and remember that this will be a positive change for you, it will be a lot easier. Attitude has a huge effect on what we do. Sometimes the simplest thing we can do is adjust our mindset. Keeping in mind that you’re working towards a healthier lifestyle will push you if you feel the urge to hit the “snooze button” on your alarm.
Having the right motivation, along with the right attitude, is also a way to stay encouraged. Design your workouts to be something that will interest you so you’ll look forward to them. There are so many different activities and pieces of exercise equipment to choose from that there’s no reason it should be boring.
Planning ahead is another way to make it easier once you’re up and ready to go. Take some extra time at night to set out everything you’ll need in the morning. If you have less to do, you’ll have more time to devote to exercising, or even getting in a little extra sleep. Try to get your fitness gear ready the night before, along with anything else you’ll need for the rest of your day.
In order to achieve all this, start with small goals. This will make it seem less daunting. Begin by aiming to fit in a morning routine for one month. When you get through that time period, you’ll notice that it has become a habit and you should no longer have to think about it. If you stay committed, your body will adjust. You can also ease into it by gradually waking up a little bit earlier until you become used to it. Start by getting up just 5 minutes earlier, and then work up to 10 minutes, and so forth until you have enough time for your routine.
While you may be afraid that this will wear you out, it will actually give you the energy you need. If you typically feel like you’re dragging after you wake up, you’ll discover that you’re ready to tackle the rest of the day if you start with a workout. This is especially true since regular exercise promotes a higher quality of sleep. You’ll find yourself having an easier time getting out of bed after you experience better sleep.
There are several other benefits to working out in the morning. You’re metabolism gets a boost and you’ll be burning more calories. Your mental acuity will also get a boost and you’ll be sharper and more alert throughout your busy day. Add that to an increase in energy and better sleeping and that should give you all the extra motivation you need. After a few weeks of committing to your morning workout, you’ll notice the changes and look forward to getting up and getting fit!
posted Nov 7th, 02:58 pm
Kettlebells Vs. Dumbbells
Strength training is an important part of staying fit and healthy. You’ve probably noticed kettlebells becoming increasingly popular. Even though they’ve been around for a long time, more and more people are starting to add them to their routine. Are there advantages to using kettlebells instead of dumbbells, and how do you know if they are right for you?
If you’re not familiar with what a kettlebell is, it’s a cast iron weight shaped like a ball with a handle on top. They date all the way back to the 18th century, although they are a hot item for today’s fitness enthusiasts. You’ll find that many gyms offer classes built around these weights.
How do kettlebells differ from dumbbells? Both products can help you develop strength, speed and endurance. However, they are used quite differently. Dumbbells are used with more controlled movements, while kettlebells are used for explosive, swinging movements. The added movement combines cardio with strength training. That gives them the ability to elevate your heart rate as you strengthen your muscles. Kettlebell workouts also tend to engage more muscles in the lower body and core, which can help increase flexibility. All of this translates to getting a lot more out of your workout.
Does this mean kettlebells are better? No – it just means they are different from traditional free weights. Kettlebells are a great way to incorporate cardio into your strength training and will help burn fat. However, if you are just looking to build strength and power, dumbbells can help you tone up. They are the best option to use when performing movements that require more control. Although, there’s no reason you have to choose between the two. Making use of both pieces of equipment will give you the different benefits that each offer. And it’s always great to add some fun and variation to your routine!
posted Oct 31st, 04:20 pm
Fall Into Fitness
When is the perfect time to start a new fitness program? Anytime, of course! However, fall has some special advantages. If you’ve become less active since the end of summer, or you haven’t been active at all, now is a great time to develop your routine.
Why does autumn make it so easy to get motivated? All you have to do is take a step outside to understand. The cooler temperatures make outdoor exercise more bearable. Not to mention, the scenery is a nice change of pace. Who wouldn’t enjoy a run during this time of year with all the colors from the changing leaves? You can even go hiking and discover some new trails.
With the change in seasons, you’ll want to take a few extra precautions. It’s getting darker earlier these days. If you typically exercise after work, you’ll need to be properly dressed for it. Wear bright clothing or reflectors to make sure you are visible to motorists. It’s also a good idea to dress in layers. Items like a fleece vest or jacket will keep you warm, but they can be easily removed if you get too hot.
On those days that are too chilly, you can head inside. Since the fall is also known for TV shows returning for their new seasons, why not let that help you pass the time? Instead of jumping back on the couch to watch your favorite shows, you can enjoy them from a cardio machine. If you’re already planning on setting aside some TV time, try sneaking in your cardio and getting that done while you barely even notice. It’s the perfect way to knock out a half hour or hour on a treadmill, elliptical machine, rower, or stationary bike.
However, I’ve saved the best reason for last. You’ve probably heard that it takes about 4 weeks for something to become a habit. The key is being consistent for that amount of time. If you stay committed and make your routine a priority, it will soon become a habit for you. If you start right now, you will be all settled into your fitness program by the time the holidays hit. That can be the most difficult and distracting time for a lot of people, but if you establish a routine ahead of time, you’ll have the discipline and energy needed to make it through the season. By the time New Year’s rolls around, you’ll be ahead of everyone else in their goals. So, get going and enjoy all that fall has to offer!
posted Oct 24th, 04:15 pm