Friday Fitness: Take Your Workout to the Next Level

from Tad Daymil, Program Intern Spring 2013

Are you in the same boat as many people and bored with ordinary resistance training and cardio? Trying to think of ways to mix it up and add some new excitement to your workout?  Well this idea might be just what the doctor ordered.  I like to train with a circuit workout in order to maximize my caloric burn in the gym.  It is a simple way to keep things flowing, help save time, target the entire body, and utilize the main three energy pathways to increase calorie expenditure. 

Essentially, you’re going to break up a workout into 2-3 sets comprised of lower body and upper body resistance followed by a 20-30 second sprint interval.  This technique allows you to keep your heart rate (HR) up while working various parts of the body. 

Start by completing a lower body exercise for the desired number of repetitions; then an upper body exercise immediately followed by the reciprocal upper body motion; and finally complete your sprint interval.  After this entire “set” rest for 60 seconds and repeat the whole circuit 2-3 times.  Mix up the workouts by switching the exercises you do each time.  You’ll find maximum benefits are achieved, speed will slowly increase, muscle imbalances are prevented, and the heart will get stronger and be able to handle greater cardio loads.

Watch this video for a sample circuit training routine or use this chart below to create your own custom circuit workout. 


 

Choose exercises from each column; perform each exercise to the number or reps you feel comfortable doing; once you have completed one set of each exercise, rest for 60 seconds and start again; complete the circuit 2-3 times.

Lower Body (Choose 3 exercises from this column)	Upper Body (Choose 3 exercises from this column)	Cardio (Choose 1 exercise from this column)
Squat (8-20 reps)	Fitball chest fly (8-20 reps)	Wind Sprints (20-30 seconds)
Hamstring curl (8-20 reps)	Bent over row (8-20 reps)	High knees (20-30 seconds)
Step-ups (8-20 reps/leg)	Seated Row (8-20 reps)	Jump rope (20-30 seconds)
Hip bridge (8-20 reps/leg)	Pull-up (8-20 reps)	Burpies/ Up downs (20-30 seconds)
Push backs (8-20 reps)	Shoulder Press (8-20 reps)	Back Pedal (20-30 seconds or one lap)
Push press (8-20 reps)	Lateral and front deltoid raise (8-20 reps/arm)	Plyo Box Jumps (20-30 seconds)
Hanging leg raises (8-20 reps)	Reverse Fly’s (8-20 reps)	Grapevine through Agility ladder (20- 30 seconds)
Calf raises (8-20 reps/leg)	Chest Press (8-20 reps)	Swim (50m max speed)

 

 

Friday Fitness: No Equipment, No Excuses Cardio Workout Routine

So let’s be honest, sometimes it is hard to get to the gym. Whether it is freezing temperatures and ice on the road, or a weekend away where exercise equipment is at a premium, there are times when it seems nearly impossible to get to the gym. So should we tell ourselves, “oh well, I tried” or “oh yes, time to get creative!”

Well, I am going to get creative for you and give you 10 bodyweight cardio exercises that can be done anywhere—at home or even on vacation! So no excuses for not getting that heart rate up!

Heart Pumping Exercises:

• Skip: Flash back to the playground for this fun activity. Starting on the right foot, jump off the ground, drawing the left knee into the chest. Land softly on the right foot and then explode up on the left foot, drawing the right knee into the chest.


• High Knees: This one can be done at high or low intensity. Alternate bringing one knee into the chest, then place it on the ground; alternate with the other leg. Pick up the pace for some quick cardio.


• Jumping Jack: An obvious but good cardio exercise. Start in a standing position, hands by your sides and legs together. Jump your legs out, wider than shoulder width apart and bring your arms straight up over your head; return to starting position. To modify, maintain the arm movement up over head but step side to side instead of jumping.


• Burpee: The pushup is optional in this exercise, but included for some extra strength if you chose to challenge yourself even more. Start in an upright, standing position, bend down and place hands on the ground by your feet. Kick your feet back or step back to a plank position. Hold (insert push-up here if comfortable) and then jump or walk feet back to hands and jump up. Repeat.


• Mountain climber: Start in a plank position on the ground, bring one knee in toward the chest then replace and alternate with the other leg. Pick up the pace to really move over those mountains.


• Squat jump: Begin by lowering down into a squat and then jump up putting air between your feet and the ground. To engage the arms, drop them toward the ground as you are lowering into the squat and push straight up into the air as you are jumping.


• Long jump: You don’t have to be facing a pit of sand to enjoy the benefits of the long jump. Start by lowering into a slight squat position, pump the arms and jump forward landing with soft knees and both feet at the same time.


• Jump rope: These are small jumps up and down, landing with soft knees (slight bend). If you don’t have a jump rope then simply move the hands like you were holding the handles. A jump rope is a great piece of fitness equipment because it doesn’t take up too much space in your suitcase when traveling!


• Bicycle: Lie on your back with your feet at a 90 degree angle in the air: knees right under the hip, and feet in line with the knees. Keep the hands by the hips and alternate extending each leg and drawing in. It’s just like riding a bike!


• Flutter kicks: Not just for the pool. Lie on your stomach with hands folded in front of you, relax either your head or chin onto your hands. Squeezing the glutes and lifting the legs off the ground, flutter the legs continuously. Try lifting the thighs up off the ground too. Kick, kick, kick, kick!

Friday Fitness: Strength Training on the Treadmill

Many guests come to H3 and find that one of their favorite classes is treading. This is a great cardio workout that can be done at home, in the hotel gym, or on any piece of cardio equipment. But for today we are going to focus on the treadmill, and how to add an element of strength training to your workout.  I have 3 moves for you that will increase the challenge and benefit of your workout. Check out the workouts below and enjoy. These workouts are guaranteed to give you some looks of admiration from other gym goers.

Use the treading workout routine that we have posted here on h3daily.com.  Instead of doing the speed intervals, add in the strengthening exercises.

Workout Option 1

After Hill 1: 10-15 pushups

After Hill 2: 8-12 squats

After Hill 3: 1 minute of lunges

Workout Option 2: Advanced

After Hill 1: 10-15 pushups, 10-15 squats, 1 minute of lunges

After Hill 2: 10-15 pushups, 10-15 squats, 1 minute of lunges

After Hill 3: 10-15 pushups, 10-15 squats, 1 minute of lunges

Cardio Challenge: Get Moving!

In December, the employees at Hilton Head Health embarked on their own mission to living a healthier lifestyle.  Through our own wellness program, we are able to participate in monthly challenges to take the steps to improve our overall health, fitness and nutrition habits. 

 

This month’s challenge: CARDIO.  Are you ready to do it with us?  Read below on ways to incorporate cardio activity in your daily routine and why you should get your heart pumping!

 

To get you off on the right foot this New Year, you will be challenged to complete at least 30 minutes of cardiovascular exercise five days per week. 

 

This recommendation comes from the American College of Sports Medicine, which defines the goal as:

                Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. *It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary.

                The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease. 

 

Tips for meeting the guidelines

With busy work schedules, family obligations, and packed weekends, it can often be difficult to get the recommended amount of physical activity. Try these tips for incorporating exercise into your life:

 

Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule.

 

Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.

 

Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.

 

The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life.

 

Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.

 

Now – time to get started!  Different forms of cardiovascular exercise include:  walking, jogging, biking, dancing, aerobics, swimming, elliptical, stair climbing, spinning, kickboxing and more!