Fit Tip: Cardio Exercise Technique

Don’t cheat your body of a good workout by using poor form. Avoid the mistakes that can affect your workout results and cause injury by focusing on your technique. Next time you go for or a run or jump on the treadmill, keep in mind these dos and don’ts of cardio exercise technique.

Posture

• Don’t slump over the treadmill or elliptical, holding on for dear life. Your hands only belong on the equipment for balance and not support. When you use the equipment as your prop, you are not burning optimal calories and you aren’t effectively working your lower body. Plus, you are putting unnecessary strain on your wrists and back by leaning into the equipment.
• Do straighten up your back, look straight ahead, rest your hands lightly on the rails and get the most out of your workout.

Stride

• Don’t shorten your steps on the treadmill or tip-toe on the summit trainer. Fast and furious doesn’t necessarily equal a better workout. These shallow steps can reduce the benefits of your workout. 
• Do think full range of motion. Taking longer, comfortable strides work the large muscle groups in your legs and burn even more calories in the long run.

Variety

• Don’t get too comfortable with your routine. Becoming adept at your routine is a good thing. Getting to the point where you can do it in your sleep is not. Remember, your muscles can become as bored as your mind.
• Do increase the incline or speed on the treadmill or do a different pre-programmed workout on that elliptical trainer for a change. Challenge your muscles and make sure you aren’t stuck in auto-pilot where you won’t make progress to a strong fit body.

Breathing

• Don’t hold your breath or take shallow breathes while doing your cardio. Your muscles need oxygen to keep moving.
• Do take deep breaths and allow air in through both your mouth and nose when you are walking or running.  Use the "talk test" to figure out if your pace is appropriate. If you are a beginner, you should be able to speak a sentence or two without gasping for air. If you are feeling breathless, slow the pace slightly and focus on deep breaths.   

Follow these tips for good form and get a great cardio workout. 

 This fit-tip was brought to you by Life-Fitness on  10/02/12

Interval Training Workout Playlist

Interval training can be a great way to get an effective workout in a short amount of time. This type of workout can pose a problem for your playlist though. I’ve come up with an interval training workout playlist that will keep your energy up during the high-intensity intervals and bring the pace down for the lower-intensity and rest periods.

Music can also serve as an easy way to time your intervals and signal you to move on to the next exercise. Try this playlist with the interval training workout of the month from Life Fitness Academy: Bi’s, Tri’s and Thighs. 

High Intensity

1. Bangarang (feat. Sirah) – Skrillex
2. I Can Only Imagine (feat. Chris Brown & Lil Wayne) – David Guetta
3. Push It – Salt-n-Pepa
4. Gimme Shelter – The Rolling Stones
5. Shake Your Body (Down to the Ground) – Michael Jackson

Low Intensity

1. Carried Away – Passion Pit
2. Crash and Burn – Savage Garden
3. Little Talks – Of Monsters and Men
4. The Chain – Fleetwood Mac
5. Tiny Dancer – Elton John

This fit tip is brought to you by Life Fitness 9/25/2012

TRAIN LIKE AN ATHLETE

TRAIN LIKE AN ATHLETE

Most sports fans can rattle off the names and recent successes of their favorite athletes without giving it much thought, so why not use them as fitness inspiration?

If you want to take your workouts up a notch, follow these tips from Life Fitness to train like a pro.

Be committed. Make exercise a part of your everyday life, instead of just temporary activity. Athletes are always thinking about how to improve their performance and stay committed to reaching new goals. Start by being committed enough to work out even on those days even when you don't feel like it.

Do drills. You can improve your fitness with conditioning drills that pro's use:

• Take it to the court and try 20 minutes of hoop shots, inspired by basketball
• Find the punching bag in your gym and do three sets of 30 jabs, inspired by boxing
• Head outdoors and try three sets of 30 quick high knees, inspired by football
• Try out three sets of 15 diagonal lunge hops, inspired by speed skating

Do intervals. Intervals are one of the quickest ways to lose fat and annihilate your competition. In their simplest form, intervals are short bursts of high-intensity exercise separated by periods of lower intensity effort.

Intervals activate the metabolic systems in the body and improve athletic performance while sizzling off body fat.

Regularly update your goals. Set a specific goal and put all of your focus on that one goal until you achieve it; then set a new goal and work toward it. Athletes often push themselves to continually up their game by meeting and setting new goals.

Watch any top athlete compete and you will be inspired by their superb coordination, quick reflexes and sculpted body. Bring out your inner athlete and ramp up your workouts. Game on!

 This Fit Tip was provided by Life Fitness July 16th, 2012

KEEPING YOUR VACATIONS ACTIVE

When you think vacation, visions of warm sun, a good book and a frosty drink probably come to mind- and then you remember how challenging it is to maintain your exercise routine when you go on vacation. The good news is you don't have to choose between total indulgence and dedicated fitness on your next vacation.

Life Fitness shares tips on ways to be active no matter where you go!

Take a staycation. Sometimes enjoying a vacation at home can be just as enjoyable as a destination vacation. Staycations can be excellent opportunities to start new routines and seek out healthy activities near your home that you don't usually have time to do.

Try out a new fitness class at your gym, get the whole family together for a rollerblading adventure or explore a new bike path for a peaceful ride with the family or by yourself.

Plan an adventure vacation. If you need to get away, plan a cruise that makes stops at exotic locations where you can rock climb, snorkel, hike, bike or swim. Many cruises have tracks where you can power walk or jog, and often offer top-notch gyms on board. If ships and open water isn't your thing, plan a trip to a tropical destination where you can trek through the rainforest or a mountain adventure, which will guarantee a good calorie burn.

Visit a spa. If life has been crazy and stressful, you can plan a fitness-focused vacation to a spa that specializes in wellness. Partake in yoga or meditation, and eat healthy foods all in one location. Recharge your mind and body, and you'll feel refreshed without the guilt of fatty foods and calorie-ridden drinks.

Stay active at your traditional vacation spot. If you like going to the same beach or vacation spot each year, you can find ways to fit more fitness into your days there. Always look for opportunities to walk rather than taking a cab or bus. Schedule activities for the day that involve being active like paddle boarding or wind-surfing. Find some walking trails, swim laps, play a game of tennis or golf - and skip the golf cart!

Vacations can include the right amount of rest, relaxation and fitness with just a little bit of planning.

   

This Fit Tip was provided by Life Fitness, June 2012