Exercise Tip of the Month

April 2016: Work Up a Sweat

  • Vigorous work-outs, when you're breathing hard and sweating, help your heart pump better, give you more energy and help you look and feel your best.
  • Start with a warm-up that stretches your muscles.
  • Include 20 minutes of aerobic activity, such as running, jogging or dancing.
  • Follow-up with activities that help make you stronger such as push-ups or lifting weights.
  • Then cool-down with more stretching and deep breathing.

March 2016: Just Get Moving

  • It's easy to fit physical activities into your daily routine.
  • Walk, bike or jog to see your friends.
  • Take a 10 minute activity break every hour while you read, do homework or watch TV.
  • Climb stairs instead of taking an escalator or elevator.
  • Try to do these things for a total of at least 30 minutes every day.

February 2016: Long Term Exercise Tips

  • Wear comfortable, loose-fitting clothing appropriate for the weather and the activity.
  • Start slowly. Gradually build up to at least 30 minutes of activity on most or all days of the week (or whatever your doctor recommends).
  • Exercise at the same time of day so it becomes a regular part of your lifestyle. For example, you might walk every Monday, Wednesday, Friday, Saturday and Sunday from noon to 12:30 p.m.
  • Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.

January 2016: Bicep Building Exercises & Tips

  • One of the best ways to build the bicep muscle is to incorporate a few different types of curls that train the muscle in different fashions.
  • Standing dumbbell curl is an exercise in which you begin the movement with the dumbbell heads pointing to your front and back, and rotate the dumbbells as you lift them so that the heads of the dumbbells are pointed to your left and right as you complete the movement.
  • Standing Barbell curl. Feet should be shoulder width apart when doing this exercise. Make sure not to use too much weight as it can cause you to lean back and/or rock which will put stress on your back.
  • Seated dumbbell curls. Keep the heads of the weights facing front and back as you curl the weights up and down.

December 2015: Just Keep the Exercise Going!

  • Set goals for exercise and weight loss that is specific and attainable. You might even want to reward yourself once you reach one of your goals.
  • Continue to be regular with your exercise routine. If you have to miss some fitness time for vacation or other things that come about, just be sure to pick up where you left off.
  • Be patient when it comes to seeing your results. Most would like to see the immediate benefits of their program but it does take time for the body to reshape itself. Don't give up. Every little bit helps.

November 2015: Reasons to Strengthen Your Core Muscles (the muscles around your trunk and pelvis)

  • Having a strong core will help to improve your balance and stability.
  • Core exercises assist with the toning of your abs.
  • A strong core helps make all of the other physical activities you do a little easier.
  • Strengthening your core muscles can assist in reducing back pain.
  • Good support for your spine comes from a strong healthy core.

October 2015: 5 Reasons to Exercise

  1. Helps strengthen your heart. Keeps your arteries clear. Will help prevent heart and health problems.
  2. Exercise helps you feel more energized.
  3. Tones your muscles and makes you leaner.
  4. Exercise helps to prevent the growth of fat that surrounds the midsection.
  5. Will help you improve your overall appearance. How you look and feel.

September 2015: How to Help Ease Muscle Soreness from Exercise

  • Massage the muscle to assist in taking away some of the soreness. Lightly massage and gradually deepen the massage.
  • Hot bathe the muscles. The heat from the water will assist in increasing the circulation and help provides a soothing effect.
  • Flush the muscle soreness away. Run hot water (as much as you can handle) on the sore muscle for 2 minutes and then immediately switch to cold water for 30 seconds. This will open and close your blood vessels to assist in getting the acid out of the muscle region.
  • Gently exercise the soreness away by going for a light walk and breathe deeply. This helps the blood flow to your muscles.

January 2015: Taking the Stairs

  1. Most adults, on average, gain about 2 pound per year. Just 2 minutes of stair climbing per day has the ability to keep those 2 pounds off.
  2. When climbing the stairs you burn 10 calories per minute!
  3. According to study done at Harvard University, if you can find time to climb 8 flights of stairs per day you can reduce your death rate by 32%.

PLEASE NOTE: If you have bad knees whether it is arthritis or anything that causes regular pain, try taking the stairs up and take the elevator coming down.

December 2014: Proper Breathing

Relaxing, being at peace, and burning fat are all essential when exercising. The best way to do that is to breathe correctly. There are four basics to that will ensure you are breathing properly

  1. Find Your Pace-music often helps with this. If you are one who enjoys listening to some tunes while exercising, use the beat of the song to help your breathing. If the song is too fast, breathe every 2-4 breaths. If you’re running breathe every 4-8 counts.
  2. Decide Your Breathing Method-Most people like to inhale through their nose and exhale out their mouths. Make sure you keep up with your counts and don’t breathe to loud.
  3. Try Not To Change-While you can change the way you breathe in mid exercise, it is better if you don’t.
  4. Be Consistent-No matter how tired you are, try to keep breathing. The only time you should stop is if you feel light headed. It is always important to remember that breathing is there to assist you, not to harm you in any way.

November 2014: Workout Partner

A workout partner can be the difference between success and failure when it comes to your fitness goals.

  1. Having With a workout partner, the time spent exercising doesn’t seems as long and tedious. Watching the clock and seeing time drag by is standard when working out alone. Conversing with your workout partner and catch up helps speed the process along.
  2. Finding someone to exercise with ensures that you won’t cancel your workout. It’s very easy to not be in an exercising mood after a long busy day at work. To know that you’ll be letting someone else down as a result of canceling will further motivate you to stick to the workout schedule.
  3. They pay off of consistent exercising is sweeter when you have someone you can share it with. To know that you and partner both reached the goals you set forth for yourself is very rewarding. Make sure you avoid someone who doesn’t respond to your encouragement and belittles the progress you’ve made.

May 2014: Exercise Tips - Utilizing Medicine Balls

Exercising with Medicine Balls can add a variation to your workouts. Below are a couple of uses for a medicine ball that you may add into your workout routine.

  1. Jump Squats with a medicine ball. Hold the medicine ball in your hands with a hand on either side of the ball, with it at your chest. Perform the squat then explode up into a jump. Begin to extend your arms upward after you begin to ascent of the jump, and when the peak of the jump hits your arms should be fully extended above your head. Bring the ball back down to your chest on the descent and go into the next jump.
  2. Ballistic medicine ball balancing throw. Stand on one foot and hold the medicine ball behind your head. From behind your head, throw the ball to your partner or a wall while staying on that one foot. Make sure that as you perform the movement you stand as tall as you possibly can, throwing with mighty force. Switch feet. This workout is great for your core as well as training your arms/shoulders to work quickly and powerfully.

Medicine Balls are also good to strengthen your grip due to the fact that you because you really have to hold on to them for the ball to stay in your hands.

April 2014: Exercise Tips - Energy Systems

Most sports, especially team sports, are anaerobic, with short bursts of activity. The aerobic energy system doesn't kick in until 3-5 minutes of continuous activity. Train the energy system you need for your sport.

For football and basketball players, there is a need to do short-to-moderate sprints and intervals, and have little need to run long distances.

For aerobic sports, like long distance running, endurance cycling, and distance swimming, you will need to train with long sustained routines.

Soccer players may benefit from aerobic training.

Tennis players may need both aerobic and anaerobic training.

March 2014: Exercise Tips - Cautions and Tips for Doing Sit Ups

  1. Full sit-ups can be possibly be a problem for many people when exercising. Our hip flexors attach to our lower spine, so doing a lot of sit-ups can cause our back pain or even worsen if it already exists.
  2. Crunches are usually the accepted alternative to sit ups. Crunches engage the abdominals but do not engage our hip flexors.
  3. Make sure to not pull on the neck or the back of the head when engaging in sit ups or crunches. A light placement of the hands on the back of the head or crossed in front of our chest would be a preferred method. It also helps our abdominals to engage more that way.
  4. ke sure to breathe upon each sit up or crunch. Holding your breath is never a good option when exercising. Try and breathe in on the way back and then out on the time of the crunch.

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