"The reason most people never reach their goals is that they don’t define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them."
-Denis Watley
WEBSITE:Is crazy weather keeping you inside? Don't let the rain ruin your work-out goals! A work-out video is great to make you sweat without having to get drenched! Check out Fitness Magazine's top 10 ratings of work-out videos...
It is no secret that ANY cardiovascular exercise is crucial for our overall health. It helps build lung capacity, reducing our risk of cardiovascular disease and lengthening our life. It just makes us feel better and an important aspect to our everyday lives. Running has been ranked as the top cardio exercise but not everyone enjoys giving their knees a beating or sweating it out in that brutal Texas heat. So what are the alternatives? You've avoided the heat by heading to the gym, now the question is what in the world are you going to do with all this intimidating equipment. It is so easy to stick to the one machine that you are comfortable with to avoid embarrassing yourself on something new. Step out of your comfort zone to keep your body guessing, stop adaptation, and avoid getting bored with a boring work-out. Yes, any workout is better than no workout and all the machines will get your heart rate up, but not all machines are created equal. Each one has their own advantages and disadvantages and target the body in different ways.
ELLIPTICAL-the elliptical was initially created to be an alternative to the treadmill for those with injuries. The idea behind it would be that it would emulate running without the impact to the knees, hips, ankles and back. Due to this, elliptical machines are highly advised for older exercisers and those recovering from joint injuries. The elliptical is an awesome total body workout. The motion and extension of the legs work fully each muscle in the lower body, but most machines also have an upper body option that gets your arms moving. Pairing upper and lower body movements get your heart rate up faster and maximizes calorie burning. Another great advantage is the ability to circle the legs forward or backward, targeting the muscles in different ways. Resistance and incline can both be used to vary your workout and to increase the intensity. Finally, an elliptical machine has been designed to decrease your Rate of Perceived Exertion, meaning your body is tricked into not thinking it is easier than it is which allows you to work longer. Due to the lack of impact, the disadvantage to the elliptical is that it is solely for raising heart rate and not building muscle.
TREADMILLS-so for those of you that love to run and walk (or want to learn to love it) but don't want to deal with dodging cars and forming routes then the treadmill might be a perfect option for you. Before hopping on that treadmill, know your limitations. If you are recovering an injury, or experiencing any sort of potential pains then consult your physician before using this. Choose a treadmill with a softer tread to decrease impact, and ensure your shoes have good shock absorbers and a thick mid-sole. Running/brisk walking will not only challenge your cardio but also builds and tones the muscles. I love making the time fly by using all the options the treadmill provides. You can build the incline in order to make a hill workout, or follow one of the pre-set interval options to create a challenging workout. For avid runners, the treadmill is a great instrument to work into your running schedule in order to maintain a pace or increase speed. Hopping on the treadmill and keeping the speed at your race pace allows your body to feel the pace and fight the urge to slow down. If your desire is to increase your pace, try an interval workout...start at your race pace, increase your speed for 2 minutes, then back to your race pace, then back up. Continue this for the duration of the run and slowly increase the time you are in the higher speed interval as you become more comfortable at the pace.
STAIRMASTER-this machine is used to actually make the body work as if you were climbing flights of stairs without having to find a 50-story building to take the staircase. The great thing about a stairmaster is that you are not only climbing stairs but can also add resistance in order to really make a challenge. Before we get into what this machine is good for let's talk about some common mistakes. This is one of the easiest machines to mess up form, and I always see people on this machine completely wasting their time. Using the wrong form doesn't actually do anything for the body, you need to be upright to make it a useful 30 minutes. Make sure you do not slump forward as you get tired or begin to weigh down on the handles as the speed increases. Keep your weight in your legs so they are moving the pedals as opposed to moving as a reaction to the machine. Fantastic cardiovascular exercise but also tones the butt, thighs and calves. The stairmaster is a great choice for building endurance by setting a challenging pace and keeping your feet moving with the stairs. Again, this is not a good choice for those with injuries, so consult your physician before you place this impact on your body.
STATIONARY BIKE-The recumbent bikes (where you sit back as opposed to stacked upon the pedals) are designed for those with lower back pains and older exercisers because it creates a non-impact ride that supports the spine. The exercise bike builds quads and ham muscles and increase flexibility. Using resistance and leg speed can create variety in your workout and make the time go faster. See the post about the AWESOME benefits of a cycle class and all they provide for the ultimate total body workout. This can be simulated in the weight room on one of the bikes. It is low-impact so great to give your body a rest from the pounding of running. It provides the option for an endurance ride by riding long hills or maintaining a challenging pace, or a stamina ride with quick, steep hills and challenging sprints.
Every gym will very in the equipment they provide, but these are staples in which almost all gyms offer. Regardless of the machine choice, interval workouts are the BEST option for all of them. This means alternating between high intensity followed by a lower intensity section. This will jumpstart your metabolism and keep calorie burning high throughout the duration of your exercise. In order to burn the maximum amount of calorie and fat and tone muscles, combine cardio exercise with strength training. Many experts recommend at least 30 minutes of cardio exercise a day, but as you get more in shape this time can be lengthened.
The best exercise is one you actually ENJOY. If you hate climbing stairs, don't feel like you have to spend 30 painful minutes on the stairmaster. Find a few machines that you enjoy and you will be more likely to stick to a workout regiment. If it isn't fun you will have zero motivation to go to the gym, and even less (yes, that would be a negative amount) to work hard while on that machine. If you enjoy lots of the machines, split your time up on each of them. This will work your body in different ways and prevent you to get bored sweating it out in just one place.
Stick with it,
Megan
No comments:
Post a Comment