Does the word exercise cause you to cringe?

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If so, you are not alone! It is estimated that 75% of Americans get less than the recommended amount of exercise. Not only is exercise important for good health, it is also crucial when it comes to weight control. While you can lose weight without exercise, it is very difficult to keep the weight off without being physically active.
Here are some of the benefits of exercise:
    • Reduced risk of heart disease.
    • Improved blood cholesterol and triglyceride levels.
    • Improved heart functionReduced risk of osteoporosis.
    • Improved muscle mass (this is important for those people on a weight loss diet!)
    • Lowers blood pressure
    • Improves blood sugar control in diabetics.
    • Aides in stress managementEnhanced self-confidence and self-imageHelps to speed the metabolism.

How much exercise should you be doing?

The basic recommendations from American College of Sports Medicine and American Heart Association for healthy adults under age 65 are: Do moderately intense cardio 30 minutes a day, five days a week Or Do vigorously intense cardio 20 minutes a day, 3 days a week And Do 8 to 10 strength-training exercises, 8 to 12 repetitions of each exercise twice a week. Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

Tips for incorporating exercise into your life.

I’m sure most of you city girls have very busy lives with work, family, social obligations, dating, etc. I bet the above recommendations can sound almost impossible. If you are trying to lose weight, do you really have 60 – 90 minutes a day 5 times a week to spend exercising?

Just tell your boss that you’ll be needing 90 minutes each day to spend at the gym. I’m sure you will receive a lot of support (wrong!). So how can you increase your activity levels in a realistic manner?

1. Start by setting realistic goals, otherwise you’ll feel overwhelmed and will only set yourself up for failure. If your current activity level is very low, your goal should be to increase it slowly. Maybe start out by walking 3 times a week for 20 minutes. Or get off the bus one stop earlier. Do not go to the gym telling yourself you will need to be on the treadmill for 60-90 minutes. You know what will happen … you won’t even go! Start with 15 minutes.Take the stairs instead of the elevator. Park your car in the far end of the shopping market parking lot. It all adds up – 5 minutes here, 10 minutes there.

2. Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule. So walk 10 minutes to work, walk an extra 15 blocks on the way to get your salad at lunch, take a 15 minute walk after dinner.Try to walk at a good pace.

3. Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days. This also helps to prevent boredom as well as injury. Take a spinning class one day and a brisk walk on your lunch hour the other day if you don’t have time to get to the gym.

4. The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life. Just get out and walk! However if you do go to a gym, take advantage of the different machines and classes. Try a spinning class, a kickbox class or a body conditioning class. Yoga and pilates classes are great for toning and stretching, however they don’t really count as aerobic exercise.

5. Put your exercise into your daily planner just like another appointment. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.

6. Get your family and friends involved. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.Many of the above recommendations came from this link (ACSM)

Set some goals for this week:

1. How many times a week are you exercising on a daily basis?

2. If you are trying to lose weight, your ideal goal is at least 5 times a week for 60 minutes.

3. Think about several ways you can increase your activity and write these thoughts down.

4. Set specific goals, such as:-I will walk for 30 minutes on my lunch hour on Monday and Wednesday with my co-worker Mary-I will walk 30 minutes after dinner twice a week with my husband-I will take a kickboxing class at my gym every Wednesday- I will walk Jack (my dog) briskly every day for 15 extra minutes.

If you are in New York City and interested in joining an all women boot camp please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Winter Workout Tips

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Working out in the winter can be tough. It’s cold, you really don’t want to go outside and curling up on the sofa under a blanket with a cup of hot cocoa sounds way better than donning your yoga pants and getting your exercise on. However, if you don’t keep your fitness level up through the winter, it will be that much harder to get back in the groove when it warms up and when you actually do want to get out there and stay fit.

Here are some easy ways to get your butt into gear during the winter when all you really want to be doing is snuggling up next to the heater with a good book.

Light Therapy

Light therapy is commonly used for depressive disorders, especially Seasonal Affective Disorder – a disorder in which many people become depressed or notice depressive symptoms in the winter, when they don’t get out as much or are stuck in the house. Light therapy uses a solar lamp to deliver white light for a specified period each day. While it is primarily used for depression and other similar disorders, you can use it to help you get motivated to exercise. Because it can help boost mood during times that there is less natural light available – like during the winter – you can use light therapy to fool yourself into feeling revved up just like you do when the sun is shining outside.

Vitamin D Caplets

The sun increases your body’s available Vitamin D, and in the winter, we naturally get less vitamin D because we are exposed to less natural light. If you can’t get a solar lamp, consider supplementing your diet with vitamin D caplets during the winter. You can also use vitamin D supplementation in addition to light therapy. Vitamin D can help you feel more energized during the winter, instead of tired and lethargic.

Bite The Bullet

Getting out of bed or off the couch and working out is the hardest part – once you’re actually up and doing it, it’s no big deal. Working out makes you feel fabulous for the rest of the day. Even if it’s a blizzard outside, you’ll feel great all day and have the energy to power thorough your “to do” list. So just bite the bullet, get up and exercise. Flip on your winter workout DVD and go to town, even if you can only stand to do 10 minutes of it. Throw your hair up, slip on your tennis shoes and get in the car before you can talk yourself out of going to the gym. It’s hard getting going during the winter, but once you’re finished, you’ll be glad you did it. 

If you are in New York City and interested in joining an all woman’s boot camp  please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Decrease cellulite by doing the following exercises

We all know what cellulite is: the unsightly dimpled appearance of the skin that is found most on the thighs, buttocks, and on the belly. According to Medical News Today, cellulite can be caused by any of these factors: hormones, genetics, diet and lifestyle factors. In an effort to eliminate cellulite, women have been known to try variety of cellulite creams, heat treatments, injections, and liposuction. While results may be visually apparent, they can be temporary on other times. Proper diet and exercise, however, may be the most healthiest and effective way to improve the appearance of and even eliminate cellulite. Here at NYC Adventure Boot Camp, we are dedicated to a healthy lifestyle not a temporary fix for weight loss.

Attacking cellulite requires a reduction in body fat, junk food and carbohydrates and an increase of protein in the diet and water intake. Exercises that stimulate the lymphatic system and increase circulation should be incorporated into the fitness routine. The lymphatic system is located just below the surface of the skin and is the responsible for fighting disease and infections. Recommended exercises to get the lymphatic system moving again include but not limited walking, jogging, running, jumping jacks and jump rope. These same exercises can improve the performance of the cardiovascular system by increasing blood circulation. For indoor exercises, cardiovascular machines such as the treadmill, stair stepper, rowing machine, stationary exercise bike, and the elliptical machine may be preferred. It is recommended to perform any of these exercises for at least 30 minutes a session between 4-5 days per week to help reduce body fat, increase circulation, and reduce the amount and appearance of cellulite.

Resistance training along with cardiovascular exercise is a great combination when trying to decrease cellulite. In order to lift weights, more oxygen is required in order for the blood to be pumped to the muscles. Lifting free weights whether using weighted machines, resistance bands, or performing body weight exercises are all great examples of resistance training. It is important to focus on major muscle groups when trying to reduce body fat; those include chest, back, core, buttocks and legs. For the chest, the bench press, chest press machine, and push-ups are especially effective. Dumbbell rows, lat pull-downs, and pull-ups work well for the back muscles. The lower body can be targeted with squats, lunges, leg press, and leg extensions.

When in a time crunch, circuit training is the most efficient way to combine cardiovascular exercise and resistance training. A 30-minute workout can begin with a 2 minute cardio warm-up, followed by some active stretching for 2-3 minutes. Then, one set of an upper body resistance exercise (5-10 repetitions) should be performed followed by another cardio exercise. Next, choose a core exercise (5-10 repetitions) and return to a cardio exercise. Finish with a lower body exercise (5-10 repetitions) followed by a cardio exercise and some cool-down stretches.

For those who have suffered injuries or have physical limitations, exercises such as swimming, seated stationary bikes, yoga and Pilates are all effective ways to achieve great results.

In summary, cellulite can be decreased by mixing cardiovascular exercises and resistance training paired with a healthy diet and increased water intake.

If you are in New York City and interested in joining an all woman’s boot camp  please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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