Posted on October 5th, 2012 in Corporate Fitness, Fitness Tips, Health, Personal Training, Specials, Training, Uncategorized, Updates | 1 Comment »
1. Tone Up on the Treadmill
Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I’s an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.
2. Power Up Your Runs
Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice.
3. Work Out During Your Workday
Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses and ab crunches; aim for two or three sets of each. This gives you more free time to fit in fun workouts like biking or tennis.
4. Give Yourself a Break
You don’t have to be a fitness saint to get results. Follow the 80/20 plan: Eighty percent of the year, you’ll exercise regularly and eat well. Know that you’ll slip 20 percent of the time due to holidays and work deadlines. When you accept that fitness isn’t an all-or-nothing proposition, you’re more likely to stick with it for life.
5. Get a Jump on Weight Loss
Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength — you’ll really sculpt your hamstrings, quads and glutes. Starting from a standing position, explosively jump to the middle of the box, and then jump back down. Repeat 20 times.
6. Don’t Skimp on Carbs
Your body needs them to fuel a workout, so reach for fruit or high-fiber crackers an hour beforehand. If you’e exercising for 90 minutes or longer, include some protein so that the carbs break down more slowly, giving you longer-lasting energy. Your best bets: low-fat cheese and crackers, trail mix or half of a peanut butter and jelly sandwich.
7. Maximize Your Crunches
Don’t relax your abs as you lower your chest away from your knees during a crunch — you get only half the ab-toning benefit! To get the firmest abs possible, you need to sustain the contraction on the way down.
8. Intensify Your Push-Up
Squat-thrust push-ups get you in great shape because they work your upper body, core and lower body and improve agility, strength and endurance all at once. From a standing position, bend down, put your hands on the floor shoulder-width apart, and jump your feet back into plank position. If you’re strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat.
9. Super-Sculpt Your Butt
Get great glutes by targeting the muscles and connective tissues buried deep in your body. To hit them, do high-intensity squats, such as jump squats. Then, blast off butt flab with cross-country skiing, bleacher running and stair climbing
10 . Make Over Your Running Routine
Unless you’re training for a marathon, skip long, slow, distance running — sprinting builds more muscle. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them.