January is here in full force! We have been seeing so many new faces here at ENRGi in January. We love the enthusiasm that comes with New Years Day and we hope that it sticks around past Superbowl Sunday, straight through the Fourth of July and all the way until the ball drops NEXT New Years Eve! Whether your new workout schedule is part of you new years resolution, your effort to lose some holiday pounds, or just a result of a more free time in January, we hope that you make your fit lifestyle a habit!
Here are some tips for keeping a regular fitness regimen part of your goals for 2013 and beyond!
Set realistic goals- If you say you’re going to work out seven days a week, lose 50 pounds in a month and never eat your favorite food again, chances are you will have a hard time keeping that goal. Set the bar for something attainable and then once you get there celebrate and set a new goal!
Schedule Schedule Schedule!- Plan out your whole week in advance. Put your workouts in your calendar. Set an alert on your phone. Treat your appointments to workout as seriously as all the other appointments and meetings in your calendar. Remember, your favorite ENRGi classes might be a little more full than usual at this time of year, so be safe and book seven days in advance!
Talk it up- If you have a fitness goal or start a new workout routine, tell lots of people! Post about it on Facebook and Twitter (you can like and follow us while you’re there) and your friends and family will help you stay accountable.
Keep Trying!- Maybe you slip up and “forget” to come in for a week. It happens! Just get right back in it and don’t beat yourself up over a small step backwards! The only remedy is to take two steps forward!
Need more help staying accountable or planning out your workouts? Sign up for a Fitness RX and one of our expert trainers will give you guidence! Good luck and Happy New Year!
Let’s start with what we know about cardio training. Cardio exercises after a long day at work are just perfect for relieving stress, they are good for the heart(hence the name) and burning calories. This is of course all true, but we decided to open your eyes to a couple of false myths in this barrel of honey.
Myth one: Cardio is the way to lose fat fast.
In fact: Many hours spent on cardio machines are a guarantee of fat burning and weight loss. Everything seems to be perfect, but cardio alone burns not only fat, but also muscle, and this is not boring for us at all. In order to consolidate the results of cardio, they must be combined with strength training. Also, strength training helps you build muscle mass, which in turn speeds up your metabolism and helps you burn fat even more when you’re not exercising. So what’s the right thing to do? We suggest to dilute cardio training, strength training, with small weights, but which are performed with increased speed and short periods of rest.
Myth two: If you can’t devote at least an hour to cardio, it’s not worth it.
In fact: All this is complete nonsense. Any movement is useful when it comes to burning calories. We can influence this process by working out more effectively, doing cardio exercises with equal intensity for longer, and burning more calories, but the most important part of calories is in the post-workout period.
By performing interval cardio exercises with increased intensity, i.e. combining increased exercise with short periods of rest, you increase your metabolic rate and continue to burn calories up to 36 hours after training.” If cardio training is a treadmill exercise for you, then think about the following figures: “The American Heart Association states that three 20-minute sessions of enhanced exercise (i.e., running) are equivalent to five 30-minute sessions of light exercise (i.e., brisk walking).
Myth three: Cardio on an empty stomach burns maximum fat.
Actually: This common myth follows from the logic that if the body does not have food that can currently become a source of calories, it begins to burn calories from fat “reserves” in the abdominal area.What we really have: the data of many studies show that fat is burned regardless of whether you ate before training or not. it is also known that training on an empty stomach is bad for building muscle mass. “Your body needs energy in the form of food” – But we do not encourage you to indulge in gluttony, but a small snack before training will help you spend it more effectively.
Myth four: If you run or ride a bike, then strength training on your feet is no longer necessary.
In fact: If you don’t run up the mountains or turn on the exercise bike for maximum resistance, so that it is almost impossible to pedal, then it will be difficult for you to get at least some benefit for building leg muscles. And although the leg muscles may ache after cardio classes, you can find all the metabolic benefits of building the largest muscles in the body only by adding strength exercises for their development — squats, deadlifts. In addition, strength training will make you a more resilient runner and cyclist. “A long time ago, when I was a coach at Penn State, our runners dominated this athletic category,” Westcott recalls. — The only difference in training was that our athletes were also engaged in strength exercises on their legs. Now everyone does it.”