How To Squeeze Your Workouts on Busy Schedules
Often people find themselves constrained of time and they are unable to figure out how they could squeeze their schedule so that it accommodates workout time. Working out the body is important and if you cannot be able to get sufficient time, you might not get the results you want. It does not have to take you the entire day. With just a few hours, you can be able to do your workouts comfortably. The situation is even more challenging in holidays when there is a lot of activity. However, exercising can make one more productive and increases energy for daily activity. Consult with a Port Coquitlam fitness coach to find out how you can squeeze your busy schedule to fit exercise time.
Maneuver busiest gym time
You may find that you waste a lot of time when you go to gym during the busy times. A crowded gym floor, sparse equipment, queues in showers, are things that will take considerable amount of time you intended for gym. You may find that your session shrinks to just a few minutes because much of the available time has been wasted in waiting around for gym equipment, finding a decent spot you can work out, or getting a squat rack. If you can reschedule your time so that you attend the gym at late night or other off peak hours, then you are able to save a lot of time.
Try home exercising
Doing your exercises at home with help of a personal trainer can help beat the time shortage you have. You waste a lot of time in driving to gym facilities near you. That is time you could turn into exercises and workouts right away if you work out from home. But it will require discipline and help of a personal trainer to do it.
Consider group training
Today, group training is better more suitable when compared to gym classes because the number of people in a group are fewer. This ensure that you get the services of a personal trainer and at the same time you are benefiting from the motivation created by a group. You pay less in group training than in one-on-one private training by a fitness trainer, but in both cases, you can get personalized fitness coaching.
About Bench Dip Exercise
Dips can thoroughly work the triceps and anterior deltoids. Doing dips also involves other muscles like the chest, pectoralis major, as well as pectoralis minor. If you do not have access to dip bars, you may consider bench dips. Besides, if you are not that strong to be able to do full drips alone, you can go for bench dips. They can provide a vigorous exercise that will work the chest and triceps. Talk to a Port Coquitlam fitness coach to understand how these exercises can be performed.
What you need for the exercise
Performing bench dips can be executed off the side of bench. You can actually do the dips on any horizontal surface as long as it is elevated enough so that the hips will not hit the ground when you are in the lowest point of a dip. You may use a broad chair, a seating bench used at home, an elevated floor, or a firm bed.
Bench dip movement
In doing a bench dip, you sit down on edge of a bench and place the hands on sides of hips with the fingers overlapping bench edge. Move your buttock off edge of bench then start walking the feet forward so that you create space to be able to lower hips straight down. Lower the hips about 2 to 3 inches and press up using the arms so as to lift the body and return to start position.
If you find this easy, try to go a little lower and press back up again. Continue working until where the shoulders are parallel to elbows before you can press up. Try to use legs only for balance. When doing the exercise, ensure the torso remain upright, and the hips remain below shoulders. Ensure you remain closer to the bench during the range of motion.
Bench dips will work the same muscles that are targeted by regular dip but the primary emphasis is on triceps and the involvement of secondary muscles like deltoids, lats, pecs, and rhomboids. When you do these dips regularly, you build strength and you can be able to do the regular dips with use of a dip bar. Once you are capable of doing bench dip with the feet placed on a second bench, it means you can attempt the regular dips with the entire body suspended.
Carving Curl Exercise for Buttocks
A majority of women are often dissatisfied with some of their body parts and they wish to tone them including arms, belly, abs or buttocks, and the legs. Toning the muscles can give their bodies more defined shapes. The derriere is one part of body women are keen about, and it can result to taking desperate measures such as surgeries to get it in shape. But a Port Coquitlam fitness trainer can show you exercises, which you can take to tone the butt and make it appear the way you want.
Carving curl is an easy exercise that can be executed at home. It does not require special equipment to do it except a mat. A firm, well rounded buttock can be achieved if you make some small changes in diet and exercise. Carving curl targets the maximus, glutes, and hamstrings. In order to perform this exercise, you;
- Lie with the stomach down or facing down on floor mat, then place one side of face on folded arms. Now you raise the right leg bending it at knee. Try to hold to that position for about 10 or 15 seconds before you slowly bring down the leg back to floor.
- Change the legs and use your left leg to do the exercise. By performing two sets each consisting of 20 repetitions and involving both legs, you are able to work out the buttocks effectively. In order to make the exercise more challenging, you might want to add some weight.
This exercise will work the butt to tone it. A personal trainer can include variations to make the workout demanding or more enjoyable when you execute it. Exercising doesn’t have to be the same routine, you can change it as long as it is producing results.
But you have to do it properly. Only qualified trainers can understand how different exercises and their variations work the body parts. Incorporating this exercise in your daily routine will go a long way in giving you that perfect derriere you have always dreamed of. The good thing is that you can do it at home.
Stretching Exercises You Can Do After a Running Workout
After you have indulged in a vigorous workout such as running, you may want to warm down and do some stretching in order to condition the muscles for the end-of-workout session. This paves way for the healing process to begin. A Port Coquitlam fitness trainer can advise you on the most appropriate stretches or warm down exercises you can do after a workout. Depending on the workout you have just completed, you may find that some warm down exercises are more effective than others.
For a running workout, you may want to do a number of stretch exercises as part of the warm down. Hip flexor stretch can be done as part of a warm down. In this exercise, you take a huge stride or lunge and then bend the front knee to 90 degree while raising the back foot to the ball of the foot. Now lengthen the distance in between the feet. This will allow you to feel a stretch on hip flexors on the back thigh front.
Ensure you keep the toes of back foot on ground. Put the back knee on ground then bend forward so that you try stretching your leg even more. You can hold to this position for about a minute before you swap. Make sure you adjust the positioning of knees and the feet so that you feel a bit comfortable.
Other stretch exercises include calf stretch, standing quadriceps stretch, and front leg stretch. The objective of having the warm down and stretches is to rid out lactic acid that has build up in muscles and which causes a burning sensation while at the same time aiding in recovery of tissue. The after workout warm down will maintain the flexibility of muscles.
Remember if you have had an intense workout, the body will continue to burn calories for an extended time. If you have had a full run, you can warm down by walking for about 500 yard. Walking will let the muscles to continue working and remove the lactic acid that may have accumulated during the workout. After the walking, you can perform some stretches.
Differentiate Between Stretching and Warm Up
Many people may think that stretching is the same as warming up but the reality is that there is inherent difference between these two. A Port Coquitlam fitness trainer will tell you that warming up mainly focuses on increasing body temperature and preparing the body for workouts. You can warm up using exercises like matching, skipping, jogging, and butt kicks.
On the flip side, stretching focuses on elongating or extending muscles and joints of body. These two forms of exercises are important since they ensure you do your exercises effectively and do not suffer undue injuries. Regardless of which workout you are preparing to do whether running, cardios, or crossfit, you will find warm up and stretching very useful.
It will require you about 15 to 20 minutes of proper warm up before a workout. After you have finished the workout, you may want to do another 10 minutes of stretching. When you make use of these pre and post workout activities, you will find that you get better results from the exercises you are doing.
You will not suffer injuries that may put you off the radar in exercising the next day. In addition, it allows the muscles and ligaments that have been worked to heal fast. Since there are so many ways you can warm up, you might not need to do all of them. Depending on the kind of workout you are doing, a personal trainer can show you what exercises to do for warm up.
After you have finished your workout, you also need some time to stretch out. A good example of warm up is jogging. You can do some light jogging to get the body looser and warmer. Of course you will need some other warm-ups such as skipping, butt kicks, and marching.
In jogging, do a slow run where you could jog as you do conversation with a trainer or a partner. Then try to run at a speed that cannot allow you to talk and then jog again at a slower pace. Examples of stretching include hip flexor stretches, standing quadriceps stretches, and calf stretches.
What Kind of Warm Ups and Stretches Can You Do Before Running
Before you hit the road for a jogging exercise, you need to do some warm up and stretches, which are dynamic moves. The moves focus on elevating the heartbeat as well as warming up your muscles. A Port Coquitlam fitness trainer may be in the best position to show you, which exercises you can do as part of warm up before you begin your running exercises. There are a number of warm up exercises, which you can do, and they include;
- Ankle rotations: To do ankle rotations, place your feet close together and raise one foot in a way that it rests on ground with the ball of foot. Now, rotate the foot around to induce a maximum circular activity. You may want to do about 10 reps one direction before changing the direction and doing another 10 reps, then swap the foot.
- Knees rotations: When you do knee rotations, you may also want to perform some knee bends. Place the feet close together and the hands on knees then rotate about 10 times in one direction, change the other direction and do 10 times of rotations before you change to the opposite knee. To do the bends, place the feet at shoulder width apart then stand straight while holding hands in front and parallel with shoulder. Now bend down then back up. Do 10 reps but make sure you keep the back straight.
- Waist and spine rotation: For waist rotation, place the feet shoulder width then stand straight with the hands placed on hips. Now push the hips forward and as far as possible making sure you do not lose balance. Rotate around for about 10 times and change direction and do another 10 rotations. To rotate the spine, place the feet shoulder width while standing straight and holding arms horizontal and out to the sides. Keeping the upper body straight, begin to rotate to left and go as far as the upper body can reach. Hold to that position for about 1 second and then rotate to right. Repeat about 10 times.
You may not want to do static stretching prior to running as this has been associated with causing injuries. Other warm up exercise you can do are neck rotation, arms rotation, and matching.
Why You Should Stretch and Warm Up Before Running
Before you begin that morning jogging exercises involving running for miles, you would want to condition the body. Like any other workout you are doing, it is important you warm up the body. You may be totally psyched for the jogging and raring to go, which is something good, but one thing you want to always ask yourself is whether you are adequately warmed up. Have you stretched out those muscles and do you plan to stretch them after the running? A Port Coquitlam fitness instructor can assist you in discovering the best warm up exercises you can adapt before you begin you workout. This will ensure that you do your exercise more comfortably and you do not have to be disrupted by an injury or sprain on muscles.
Besides, you are able to push yourself to the limit when you have warmed up properly. If you do not warm up before you begin your running exercise, you will have a high chance of developing pain whether during the exercise or after you have finished the run- but these are unnecessary .
Without warming up, you are at a high risk of spraining or straining muscles and tearing ligaments or tendons. In addition, you may also build up a lot of lactic acid, which gives you the burning feeling in the muscles. Warming up will increase the circulation of blood and enhance muscle strength.
It also increases the heart rate and reduces the chances of getting an injury. You will mentally and physically prepare yourself for the workout when you do the warm ups. Moreover, warming up will increase flexibility of muscles meaning you can do the exercises better.
Without proper warm up, you are likely to be put off for more training. You might have to wait longer before you do your next workout either because of injury or the body has experienced shock that will require more time to get to normal condition to allow you to continue with your workout. There are many ways in which you can warm up before you begin your running or jogging exercise.
Why You Would Want To Give CrossFit A Go
CrossFit is an exercise that features intense strength and conditioning using cardio circuits. It is a workout that covers cardios, survival, resistance, combat, plyometrics, endurance, and body weight exercises. Its great combination of exercises makes an effective workout for transforming the body. One minute you will be weight lifting and the other moment you are sprinting. It keeps the body engaged for optimal workout results. If you want to discover more about CrossFit workouts, you may want to ask a Port Coquitlam fitness instructor.
Importance of CrossFit exercise
Doing CrossFit will make you stronger and fitter while also boosting your stamina, speed, and endurance. The high intensity exercises will engage the fast twitch muscle fibres and increase the muscle strength, power, and performance. You may want to do these exercises about 3 consecutive days before you have a rest day.
During the rest time, you are allowing the muscles to recover from those microtears while building more energy reserves. The good thing with CrossFit is that it can easily be scaled to your level of fitness. If you are beginner, you might not require the same high intensity as someone who is used to the exercises.
One key element in doing these exercises is motivation. For example, when you finish your set, and the people around you haven’t finished theirs, you might rally around them to try and motivate them so they too push themselves to the limit and get it done. Keeping track of your performance will also show you the mileage you have made and what you need to improve on.
This workout is super speedy, sociable, and it is a total body workout that you will to get transform the body. It combines weight training with long as well as short periods of some high intensity aerobics.
You can quickly setup your endurance, speed, agility, strength, and body weight reduction by using these exercises. Discuss with your personal trainer and find out how you could incorporate CrossFit exercises in your workouts. Like any other workout, you will need to make sure that you do the moves properly to minimize injuries.
Good Reasons Why Exercising Makes You Thin
Exercise is crucial in losing weight as well as maintaining the desired body shape but it works better if it is paired with the right diet. You won’t expect to cut back on weight and maintain it if you are putting in more calories. The two, that is, exercise and diet, have to go together. Numerous studies, people who have lost pounds, and fitness instructors all attest that working out brings results. It may not be a quick fix way of getting the results you want but if you are persistent and doing it right, you could see remarkable results with time. Try to work closely with a Port Coquitlam fitness trainer to get more information on how you can make use of exercises and adopt the right diet regime to get the results you desire. Exercises will do the following for you;
- Zap belly fat: Exercising proves to be the easiest way you can beat the bulge. Doing regular moderate or high intensity aerobics can produce a big impact on ab fat. This is the dangerous fat, which increases your risk of suffering from disease like heart disease and diabetes. Exercise also lowers cortisol, a hormone that is associated with ab fat.
- Regulate calories: The more calories you burn, the more pounds you shed. You should make sure you are torching more calories than you are consuming so that you lose weight. With regular exercise, it will blast the excess calories that would be stored as fat. In addition, you will continue burning calories for several hours even after you stop the day’s workout.
- Curb emotional eating: When you work out, you regulate the mood and this has a direct effect on your eating habit. People who eat more when they are upset or stressed can benefit from exercises.
The more muscle you have in body, the higher the metabolism and this increases the amount of calories you are able to torch. If you exercise properly, you step up the metabolism rate and this increases your muscle mass while also burning calories. Make sure you emphasize on intensity and duration of the exercises.
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