Category Archives: Cardiovascular fitness

Your Weekend Workout..Tabata style!!!

Your Weekend Workout..Tabata style!!!jackie13

  • Perform the drill all out for 20 seconds then rest for 10 seconds.
  • You will have 2 exercises per drill. Repeat exercises 4 times for a 4 minute drill.
  • In Drill 1 you will perform Alternating Reverse Lunges for 20 seconds, rest for 10 then perform Mountain Climbers for 20 seconds and rest for 10.  Repeat the drill for a total of 4 times.
  • Rest 1 minute between drills then go on to the next drill.
  • There is a free app called Tabata Timer which you can use on your smart phone if you like.

 

Drill 1: Alternating Reverse Lunges & Mountain Climbers

Drill 2: Bicycle Crunches & Push-ups

Drill 3: Squats & Hold Plank

Drill 4: Jump Squats & Spiderman Push-ups

 

Nice job!!!! Woohoot!!!!!

Benefits of Sprinting

Will sprinting help me burn fat? What are the benefits of sprinting?

Sprinting WILL help you burn fat and burn fat faster than a lower intensity workout such as jogging or going for a long run. Cardio fitness helps the heart to pump stronger and more efficiently and your muscles to use oxygen more efficiently. The pounding of weight-bearing activities like walking and running may cause more fat burning than a seated exercise like biking, or an activity like swimming where there is no pounding at all.
Professor James Timmons from the Heriot-Watt University in Edinburgh reports that sprinting “can boost the body’s metabolism sharply, helping to prevent weight gain and diabetes.” He states “sprinting not only burns calories during its duration, but greatly improves overall metabolism, allowing you to burn more calories even when not sprinting.”
According to the Mayo Clinic “within two months of starting, frequent aerobic exercise can increase HDL cholesterol by about 5 percent in otherwise healthy sedentary adults.” One study showed individuals who ran more than 50 miles per week had significantly greater increases in HDL cholesterol (good fat) and significantly greater decreases in body fat, triglyceride levels, and the risk of coronary heart disease than individuals who ran less than 10 miles per week. In addition, the long-distance runners had a nearly 50% reduction in high blood pressure and more than a 50% reduction in the use of medications to lower blood pressure and plasma cholesterol levels.
The American College of Sports Medicine recommends that all healthy adults should do the following:
1. Frequency of training: three to five days per week
2. Intensity of training: 55/65%-90% of maximum heart rate
3. Duration of training: 20-60 minutes of continuous or intermittent aerobic activity
4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously and is rhythmical and aerobic in nature (for example, walking-hiking, running-jogging, cycling, bicycling, cross-country skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or some combination thereof).
Sprinting does have many health benefits, especially for your heart and lungs. Regular cardio exercise is key to keeping up with your overall health and fitness!sprinting2

 

 

 

 

Looking to get in shape? Try swimming!

swimmingA pool might not be the first place you think of going when you’re looking to shape up and slim down—but perhaps it should be. No other workout burns calories, boosts metabolism, and firms every muscle in your body (without putting stress on your joints) better than a swimming workout.
These are a few workouts if you’re interested in using the pool to get some exercise:
Breaststroke: Sweep through. Reach your arms overhead, palms together. Rotating your palms outward, pull down until your hands are nearly level with your chin. Bring your hands inward by your chest, then reach again. Whip it. Bend your knees and bring your heels toward your butt. Turn your toes outward and kick your legs back and together (like a frog) as you extend your arms forward.
Backstroke: Eyes up. Look straight up at the sky or ceiling—not at your toes, which causes your hips to sink—so your head is in line with your spine. Make a Y. Reach back with each arm at a 45-degree angle to your body; it places less stress on your shoulders and makes your stroke stronger.
Freestyle is also fan favorite because it’s easy to learn and it burns major calories, as do all these exercises.The swimming pool is a great place to burn calories and build muscle. If you’re a generally adventurous person, swim workouts can also be very helpful should you ever be in a situation where they can be applied to safety.

3 HIIT (High Intensity Interval Training) Workouts to Try

3 HIIT (High Intensity Interval Training) Workouts to Try

1-Stationary bike for a  5 minute warm up followed by 7-8 cycles of 30 second sprints then 60 secoexercisingnd moderate intensity cycling.

2- Sprint for 30 seconds, and then walk for 60 seconds.

3- 60 Seconds Sprint/Fast Jog, 120 Seconds Walk/Slow Jog

See how many rounds you can do.  Beginners start with 5 minutes.  Work up to 20-30 minutes.  You can do it!!

Do not begin any exercise program without consulting your physician.

Weekend Workout- No equipment required

Weekend Workout- No equipment required

Weekend Workout- No equipment required
Warm up by walking or jogging 5 minutes. Be sure to stretch after warmup and after workout.
You can do it!!!

Perform each exercise for 30 seconds. Repeat 3-6 times.jackie13
1. Jumping jacks
2. Plank hold
3. Walking lunges
4. Pushups
5. Squats
6. Tricep dips
7. Burpees
8. 30 second res

Burn Fat by Sprinting

sprinting

Burn Fat by Sprinting

 

Sprinting will help yosprinting2u burn fat and burn fat faster than a lower intensity workout such as jogging or going for a long run. Cardio fitness helps the ability of your heart to pump stronger and more efficiently and your muscles to use oxygen more efficiently. The pounding of weight-bearing activities like walking and running may cause more fat burning than a seated exercise like biking, or an activity like swimming where there is no pounding at all.

Weekend Work out – No equipment required

fb6.23Weekend Work out – No equipment required

Warm up for 5 minutes (exp. -walk, jog, march in place)

Squats 45 seconds, 15 second rest
Mountain Climbers 45 seconds, 15 second rest
Reverse lunges right leg 45 seconds, 15 second rest
Reverse lunges left leg 45 seconds, 15 second rest
Bicycle (abdominal) crunches- 45 seconds, 15 second rest
Pushups 45 seconds, 15 second rest

Repeat 4- 6 times

Stretch!   Great job!!

Do not begin any exercise program with out consulting your doctor

How much exercise must I do to lose weight?

 

How much exercise must I do to lose weight?

Exercising just three times per week can help you lose weight. Put aside 15- 20 minutes if you are just starting out.exercising Try to increase your workout to 45 to 60 minutes per workout. By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow. You will see progress if you are consistent.

Kick Up Your Cardio to Lose Weight. Here’s your plan!

Kick Up Your Cardio to Lose Weight. Here’s your plan!

Kick up your cardio by 50%fb6.23

Add an additional 15 minutes of fat burning cardio to each workout. Try sprinting or increasing resistance. Go all out for 30 seconds then back to baseline for the next 30 seconds. Continue for 15 minutes.

Ask Coach Jackie: Should I exercise in fat burning zone to lose weight?

Ask Coach Jackie: Should I exercise in fat burning zone to lose weight?

d6ae4a3b99eb526615eeaef1a888171f_5pkqAnswer: The “fat-burning zone” lies between 50 and 70 percent of your maximum heart rate. When you exercise at this low intensity, your body draws energy from fat. As your heart rate goes up, more energy comes from carbs. So it seems logical that to lose fat you should keep your heart rate low. But that’s not the case.
Doing cardio at higher intensities causes you to burn a lower percentages of fat calories in favor of carbs, but you use more total calories. And that’s the key to slimming down. Plus, since you torch more total calories, the absolute amount of fat burned actually increases too.