Health & Fitness Magazine Biography
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Looking to blast calories? Get ready -- it's going to be intense.
"It’s got to be high intensity, whatever the workout is, if you’re going to torch calories -- not just burn them,” says Bret Emery, a behavioral psychologist and weight loss specialist based in Weston, Fla. “Heart rate is key. That’s the speedometer of the body. If we speed the body up, it will burn more calories, just as a car will burn more fuel if it speeds up.”
Weight Loss Made Easier
The following workouts will zap calories, but they’ll also push your body way past your comfort zone. So check with your doctor before taking on the challenge. Don't just tell your doctor you want to work out -- let him or her know exactly what you're planning to do. That way, your doctor can make sure you're ready.
If you're not active now, remember that it is better to ease into exercise in order to help prevent injury. Even though you may want to go all-out immediately, it's wiser not to.
Interval Workout
Interval training is all about challenge and recovery -- over and over -- for a cardio blast.
You can do intervals many different ways -- running, on any sort of cardio equipment, or in a pool.
This particular workout -- which comes from Michael Banks, certified personal trainer and owner of Body by Banks Corporation in Salt Lake City -- uses a treadmill. If you're already fit, you can add dumbbells for an extra challenge.
1. Warm Up: On the treadmill, with the incline set at a challenging angle, power walk at a speed of 3-3.5 for 7 minutes. Keep your elbows up above your heart. Stop, get off the treadmill, and stretch.
2. Sprint: Drop the incline to 0, increase the treadmill speed, and sprint hard for 30 seconds. Aim for 90% of your maximum heart rate. To recover, bring your speed down to 3 and walk for one minute.
3. Squats: Get off the treadmill and squat, with your bottom out to the rear and your legs slightly apart. Then jump from the squatting position into the air, landing in the same squat position as before. Do this for one set of 15 or 20, working your quadriceps. If you’re already in good shape, hold dumbbells by your sides.
4. Overhead Presses: Do 15 or 20 overhead presses with the weights, pushing them straight up and directly over your shoulders.
5. Sprint: Get back on the treadmill and sprint for 30 seconds (no incline). The goal is to be at 80% of your maximum heart rate. To recover, decrease your speed to 3.0 and walk for one minute.
When she first stepped into the pool, Makeda Pennycooke didn't know how to swim. Pennycooke, an executive pastor from Charlotte, N.C., had signed up for lessons in hopes of getting a workout and conquering her fear of the water.
During her first lesson, Pennycooke learned it was going to take some practice before she could swim a lap. "I was really discouraged at first because I felt like I wasn't getting it," she says, "but after two months of lessons, it started to come together and I realized that I loved swimming."
Swimming Benefits
Hitting the water has long topped lists of best workouts because it's a low-impact exercise that puts minimal stress on the joints and a heart-pumping cardiovascular workout that builds endurance and helps lower blood pressure and cholesterol levels. A 155-pound woman burns about 223 calories in 30 minutes. Plus, the resistance of the water forces your body to work harder to complete each movement, toning your biceps, triceps, back, chest, stomach, and leg muscles as you swim.
"Swimming isn't about perfect strokes -- at least, not at first," says Jane Katz, EdD, professor of health and physical education at John Jay College of Criminal Justice at City University of New York, and author of Swimming for Total Fitness: A Progressive Aerobic Program. "New swimmers should just focus on getting into the water and moving."
Beginning Swimming
Not all swimming workouts are the same. How you structure your water routine and the strokes you choose make a difference. Beginners often prefer the backstroke and sidestroke, which are less difficult and don't require breathing out underwater. More experienced swimmers who want a demanding exercise session favor the butterfly and freestyle strokes, Katz says.
The trickiest part of learning to swim is mastering the art of breathing. Katz suggests practicing in the shallow end: Put your face underwater and exhale through your nose and mouth, lift your face out of the water and inhale, go back under water and exhale. Keep practicing until it feels comfortable.
Pennycooke's lessons lasted 30 minutes, and each week she was stronger, faster, and more confident in the pool. "The first time our class swam 10 laps, I was one of the last to finish, but I didn't care because I felt such a massive sense of accomplishment," she recalls. "To go from a nonswimmer to a swimmer is a huge item checked off my bucket list."
What You Need for Swimming
To ensure your workout goes swimmingly, swim expert Jane Katz, EdD, suggests stocking up on a few essentials:
Swim cap. A fitted cap keeps your hair in place, reduces drag in the water, and helps protect your hair from pool chemicals like chlorine. Beginners should stick with the more comfortable silicone caps, while competitive swimmers favor thinner, tighter latex caps.
Goggles. Protect your eyes from irritation and inflammation while seeing more clearly underwater. Transparent lenses are best for indoor swimming, and polarized lenses with UV protection are essential outdoors.
Sunscreen. If you're swimming outdoors, sunscreen is a must. The sun reflects off the water, increasing your risk of sunburn. Apply a water-resistant sunscreen before you get in the water, and reapply when you get out.
Water bottle. Your body still sweats while you're in the pool. Katz advises taking regular breaks from swimming laps to hydrate, just as if you were at the gym.
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health & Fitness Magazine Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
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