Workout Tips – 10 of Them

1. Tone Up on the Treadmill

Hop on a treadmill holding a three to five pound dumbbell in each hand, set the speed to a brisk walk and increase the incline setting. It’s a great upper body workout and gets your rear going. Do this two or three times a week.

2. Power up Your Runs

Add wall squats to the end of every run that will build up and strengthen your quads, hams and glutes. It will also improve your speed and endurance. Place your back against a wall until your knees are bent at 90 degrees. Hold for 30 to 60 seconds: Work up to doing 10 reps.

3. Chart Your Progress

Continue to motivate yourself by using aids to measure your progress. Write it down! Set your goals and keep track of your activities. If you have access to an online program that lets you chart your workouts it makes it that much easier. Seeing your progression in writing keeps you accountable and motivates you to continue on. You will see improvement!

4. All-in-One Toner

Try a Side-Step Squat with a resistance band that works your arms, abs, torso, legs, inner thighs and butt. Start by placing the band between your feet while taking the bands control in your hand. Take a broad step to the right; bend your knees at a 90 degree angle. Slowly return to the starting position while maintaining balance and bringing both feet together. Do for 10 reps then do the same for the left side.

5. Workout While Working

I am sure you have heard of this one; Sit on a stability ball while working at your desk. This will strengthen your core. Try and squeeze in shoulder presses and abdominal crunches.

6. Get Some Sleep

You actually burn more calories sleeping than you do walking 4 miles per hour (which is a very brisk pace) on a level firm surface. Now listen very clearly; I am not saying that you shouldn’t walk for exercise but in combination with a good nights sleep you’re really burning the calories.  Ha, can you imagine the calories you’d burn sleepwalking?  Sleep also helps your body recover from a workout.  Aim for 7-8 hours per night.

7. Jump Rope

One of the best cardio workouts is jump-rope. Jumping rope will seriously work every muscle in the body. Jump rope is great when done as High Intensity Interval Training (HIIT).  HIIT is cardio performed at such an intense level (fast for a brief period, slow/resting for a brief period) that your body will spend the rest of the day expending energy to recover from the ass-kicking you gave it.

8. You Are Not Perfect

You don’t have to be perfect to get results. Follow the 80/20 plan. 80 percent of the time eat well and exercise regularly. For the remaining 20, let yourself eat at holidays or allow yourself an occasional “cheat meal”  at lunch with friends. If you think it is all or nothing you are less likely to stick with it.

9. Make Over Your Running Routine

Sprinting burns more calories. Try to integrate High Intensity Interval Training (HIIT) into your running routine. For beginners start with sprinting for 30 seconds, rest (or take it down to a slow walk, just long enough to catch your breath) for 90 seconds. Do 4-6 sets of 30 second sprints, 90 seconds of rest. Eventually you will progress to longer sprints, shorter rest periods. Remember to properly warm up and cool down.

10. Don’t Eliminate Carbohydrates

Your body needs carbs for energy. If you need added energy for a workout, eat complex carbs about an hour before. Your best bets are low fat cheese with crackers, trail mix, raisins or a half a PB&J sandwich, on whole grain bread of course.

Tracy L. Speights

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Tags: abs, arms, calories, carbs, core, dumbbell, endurance, glues, H.I.I.T, hams, resistanceband, shoulder press, speed, stability ball, torso, Treadmill, upper body, walk, wall squats

This entry was posted on Monday, June 29th, 2009 at 7:13 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed.