Category Archives: Exercise Tips

Are You Too Tired to Exercise?

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If you already exercise and find you’re approaching your daily workout with excessive fatigue and lack of motivation, see your doctor and have your iron level checked. Your doctor can do a blood test called a ferreting level which measures your body’s stores of iron.

Aerobic exercise can cause slow depletion of iron levels with iron being lost through sweating and through leakage of small amounts into the gut with sustained movements.

Plus, it’s not uncommon for women of child bearing age to be iron deficient.

If you’re iron deficient, iron supplementation may make all the difference in your energy levels and your attitude towards exercise.

Here are a few tips that can help decrease fatigue so you can get exercising!

Exercise When You Awaken In The Morning

If you feel tired and less motivated to exercise in the evening, try setting your alarm thirty minutes early and get your exercise session out of the way before the day starts. An early morning exercise session can help to energize and motivate you for the rest of the day.

Plus, you can look forward to an evening of relaxation knowing you’ve accomplished your goal. This can be a simple solution to the problem of being too tired to work out.

Even if You are Too Tired, Do it Anyway

Sometimes the best cure for fatigue is a vigorous exercise session. Have you ever noticed how you can walk into the health club exhausted but after thirty minutes of motion you feel energized and invigorated?

There’s nothing like exercise to get your blood flowing and zap fatigue. If it’s difficult for you to get motivated to make that trip to the club, promise yourself a small reward after you finish your session if you follow through. Just make sure it’s not a jelly donut!

Lighten Up Your Workout

On nights that you’re too tired to work out, follow a lighter, less rigorous routine. To motivate yourself to take the first step, tell yourself you’ll only exercise for ten minutes.

After ten minutes have elapsed chances are you’ll feel so invigorated that you’ll want to keep going.

Change Your Exercise Format

If you feel fatigued with a lack of motivation towards exercise on a particular evening, change your workout entirely and substitute something fun. Instead of walking thirty minutes on the treadmill at the club, take your dog for a brisk walk or do thirty minutes of stretches while you watch your favorite T.V. show.

You can get back on schedule the next time you exercise and the variety will be good for you both physically and mentally.

Give these tips a try and soon you’ll no longer need the old excuse of being too tired to work out. Plus, you’ll look and feel like a new person.

5 Minute Morning Energy Workout Video:

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What is the Doonya Workout All About?

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There is nothing new about dance workouts. In fact, they are incredibly popular because they are fun, active, and work your entire body while building your cardio. Though these types of dance and music based workouts are not new, the style in which some come out is.

One of the latest dance and music workouts to hit the exercise world is a form called Doonya. Doonya hails from the world of Bollywood. If you like Bollywood musicals and you want to know more about the workout, here are a few things to consider.

Workout Time

The first thing you need to know and expect with a Doonya workout is the time of the class. The class itself lasts around 55 minutes.

This means it may or may not work as a lunch break option for you depending on your time constraints. However, it can be an ideal workout for someone with about an hour and a half to spare for their workout routine.

That being said, the workout time is an intensive cardio and dance routine that has you moving the entire time from move to move to end up with a 55-minute full body cardio workout.

Calorie Burn and Routine

The calorie burn for the type of class that Doonya offers is high, averaging between 400 to 500 calories per 55-minute class. In order to get the maximum calorie burn, you will need to learn the steps and the dance routine.

This can take several classes or longer to learn and to make sure you are doing correctly in order to actually burn the calories and tone the body area that you are working on.

You will still burn calories as you learn, but it does take time to build to the full calorie burn that an advanced Doonya workout enthusiast will receive.

Food is a Part of It

One aspect of Doonya workouts that people may not consider, and enthusiasts of this workout say is key, is the diet. You may think that every exercise or workout plan requires a healthy diet, and that is true.

However, with Doonya it can be even more vital. The entire workout plan is based on Eastern medicine, holistic practices, and workouts. This means that eating a vegan or vegetarian diet may give you more rapid and better results than a meat based diet.

Though this observation is based on experiences of practitioners of Doonya, it is one to consider.

The Doonya workout options vary, so you are not stuck with just one option. You can do these on the go, at home, on your tablet, or in a group setting.

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What Kind of Exercise is Plyometrics?

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Plyometrics is a type of workout that relies on higher intensity, faster movements, jumping higher, and doing bigger movements. It is an excellent workout when you want to burn a lot of fat and calories, while also building muscle. It can also be a lot of fun as something different to do other than traditional cardio or weight training workouts.

Here are some things to know about plyometrics.

Examples of Plyometric Exercises

Some of the best examples of plyometrics exercises are games that were designed for children. These include certain movements in activities like those in jump rope, double Dutch, hop scotch, and jumping jacks.

Impact exercises like these can help greatly to contribute to the strength of bone by stimulating a slight increase in bone density. While very similar in theory, plyometric training for children is very different than that of adult athletes.

Children’s bodies have not yet developed the bone density or muscle power to execute deep jumps and squats. When doing the exercises, a good rule to follow is that muscles can be used to jolt upwards or outwards but landings should always be controlled and softer.

Parts of Plyometric Exercise

Plyometric exercises have two parts. The first part, is the lengthening phase, where your muscles are stretched out much like a rubber band that is going to be released.

The second portion is the shortening phase, where the energy is released. It is characterized by an explosive or sudden contraction of the muscle. Over time, an athlete will be able to increase their power enough to allow them to jump higher and farther than they were previously able to jump.

How Athletes Use Them

Professional athletes typically use plyometrics for training. Athletes need to be able to jump, grab a ball, and do a variety of intense physical activities, from soccer to baseball.

Athletes that are at this high level of performance are expected to have extreme control in unpredictable circumstances. During the course of a single game, a player may be called upon to jump for a ball, hurdle an opponent, sprint in a sudden opposing direction, and protect an object with their hands. Plyometrics are completely essential to running, jumping, and landing with composure and balance.

You can either join a gym that offers plyometrics or do home workouts with DVDs. Try working out with a friend to gain a little more momentum.

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Summertime No Excuse Fitness Plan

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When summertime arrives, it feels like a new beginning and it can be. It’s the perfect time for you to reach all of your personal health goals and that includes getting fit.

With summertime, you don’t have those shorter, more hectic days. Opportunities to exercise abound and the amount of fresh, healthy foods are plentiful. You can make delicious meals that are filling, but less carb heavy with summertime’s bounty.

If Your Go-To Excuse Is Time, Summer Is Here to Help!

Everyone is busy and during the fall, winter and spring months, it feels like the appointments on the calendar and the daily responsibilities just keep multiplying. But when summer rolls around, there’s a change with that.

It feels like a breath of fresh air has blown into your life and you can feel the pressure and the chaos of the rest of the year letting go. While things are slowing down, your schedule loosens up a bit.

The opportunity to finally get involved in a fitness plan opens up for you. Summer is the best time to put aside all the excuses you have when it comes to not having enough time to exercise.

With summer, comes the longer days that seem to stretch out endlessly with the added bonus of plenty of sunlight. While you might not technically gain any more hours in the day, you do gain freedom from the schedule that you were chained to before.

If you’re a parent to kids during the school year, you suddenly gain the freedom from that restricting school schedule. When kids are in school, there is always something that you have to take care of.

It can be things like making sure the laundry is done so that a favorite outfit or uniform can be washed and ready to go. Or you might be making sure that gym clothes are washed and ready for use.

You have to keep up with making sure all the homework is done and checked. Every permission slip or note has to be signed. Lunches have to be packed or money to buy lunch set aside.

There are dozens of little things that eat up your time during the year when you have kids in school. And the more kids that you have in school, the more time you spend taking care of related issues.

There are always events to go to at school. There are sports teams to root for, cheerleading, band or chorus, yearbook, drama club and dozens of other possible school related things to attend.

These can easily eat up your time during the year and if you have two or more kids, then you could easily find yourself running back and forth to school events three times a week or even more often.

You can get stretched so thin with your time and energy that it’s no wonder you struggle to find time to exercise and get fit during the year. But summertime changes all of that.

With the freedom that you now have, you can fit in a workout. You can take the time to go on walks. You can hit up the gym. You can dust off the equipment in your home gym or whatever you have.

When you don’t have to ferry kids back and forth, and when you’re not picking kids up or dropping them off at school, you’ll discover that you can end up with a couple of free hours every day and several hours a week.

Instead of chilling out all summer and taking a break from the less hectic family schedule, put taking care of you on the calendar. It’s the perfect time to invest in your health and fitness plan.

All of a sudden, you have all the time in the world to work out and get fit. Summer is the best time to start a fitness plan because it’s more relaxing. Studies have shown that when people begin an exercise regimen during a time when they’re relaxed, they’re more likely to stick with it. over time.

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3 No Equipment Moves That Are Easy

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There is a movement among the fitness community to use body weight as your equipment. This means you don’t use kettlebells, resistance bands, or anything else.  You use only your body.

What this means is that you need to map out your moves and routines to get the most out of what your body can bring to the party, but also what it can drop and tone as well. In other words, it is all about your body and moves that require no equipment. Here are a few of the no equipment moves that are easy to do and you should consider.

Planking

Planking is one of the easiest no equipment moves that you can do. There are tons of options and methods to use depending on what goals you want to accomplish with the planking. For a basic plank, if you have never done one, you will need to get into a push-up position.

Make sure that your body lines are straight. You do not want any slacking or curves. Your head needs to be in line with your back, and so on. Now, hold that position for 20 seconds.

As you advance you can do planks that are on one foot, one arm, shoulders, ankles and neck support and more. The basic plank will use your abs and core.

Squats

Yes, squats are one of the easiest things you can do that requires no equipment. You may think this is old hat news, but keep in mind there are things you can do to change up your squats.

For example, one of the more popular options is to find a three-minute song and do squats for that entire song. The trick is to do your squats to the beat of that song.

For example, songs like Call Me Maybe are popular. You can also place your legs further apart than normal, do the squats lower, or add them into a circuit workout that is all body resistance based.

Lunges

Lunges come in various forms. In fact, there are so many styles of lunges that you can do a full body workout on a circuit. These lunges can be your traditional walking lunges, mixed with yoga poses, spider lunges, and side lunges. These will work your core, your abs, your legs, your thighs, and your arms and shoulders.

By taking a few of these moves into account, you can help establish a bodyweight, no equipment, routine for your workout. Keep in mind, you can change these ups to work with your schedule, goals, or lifestyle as well.

20 Min Home Workout without Equipment Video:


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Examples Of Tabata Workouts And Best Options For Beginners

Tabata workouts are a type of HIIT – high intensity interval training, where you put your body in full power drive for twenty seconds, rest for twenty seconds, and then do it again. Repeat seven times over.

But, it is actually much more intense than HIIT as it requires that you do the 20 second intervals at maximum level of intensity.

This is of utmost importance and will include gasping for breath, extreme muscle burn, sweating and the ultimate push with the most exertion.

It’s a super-efficient way of getting your body in shape. And you can use the Gymboss Interval Timer and Stopwatch Gymboss Interval Timer and Stopwatch - BLACK / BLUE SOFTCOAT New Price: $22.90 Old Price: $22.90 You Save: to keep track of your workout.

Tabata exercises may target various parts of the body because there is a vast amount of moves to choose from and so you can use different exercise for the 20 second intense intervals based on the muscles you want to concentrate on.

Exercise Bike Tabata

If you have an exercise bike, the most basic Tabata exercise is simply cycling. But rather than sit there going at it for the typical boring hour, you’re going to do a carefully timed workout for the Tabata protocol.

Get out a stopwatch, or set your smartphone somewhere where you can reach and see it. The regular stopwatch will work, or you can download one of the many Tabata timing apps freely available.

For twenty seconds, pedal as fast as you can. During this entire high intensity period, your speedometer should read at least 35 RPM.

Another good way to turn up the intensity meter is to up the resistance or incline levels.

When your stopwatch shows twenty seconds or your Tabata timer bleeps it out to the world, stop. Just rest. Hang out there for exactly ten seconds, and then start again, using all the breath and energy reserves you’ve been gathering in the last ten seconds.

Do twenty more seconds of your fastest possible pedaling—again, going at least 35 RPM—and then rest again for ten more.

For a Tabata training session, you need to do 8 sets of twenty seconds each, spaced by ten minute rest periods. When it’s finished you may want to cool yourself down a little by some gentle cycling. It is also important to do a 5 minute warm up to get the muscles ready for the intense phases.

That’s one example of a Tabata exercise session. But it is only one. You can make up your own Tabata exercise sessions by putting together sets of exercises that target the muscles you need to work on.

More Tabata Regimens

For instance, if you feel you need some focus on upper body strength, push-ups are a great way to workout without any extra equipment. To do a push-up, you lie on your stomach on the floor and then get into plank position; hands slightly more than shoulder width apart.

Your toes should be biting into the floor, your body in neutral position. Keeping yourself in a completely straight line, lower yourself so your chest touches the floor.

Exhale, but keep your core muscles engaged, and then push up with your hands till you’re back in the starting position— keeping yourself in a straight line the whole time.

That’s the basic push up.

A Tabata push-up session means you have to be really, really, intense about your push-ups for twenty seconds. Do as many repetitions for twenty seconds as humanly possible, all while keeping perfect form.

Then, you can relax and play dead for ten seconds. As soon as the ten seconds are up, though, go all out again—high intensity, working as fast as you can go.

When 8 rounds are completed, your Tabata push-up session is done. You might feel dead, but your body has completed an important milestone on the road to better health.

Tabata Mash Ups

There are more than 25 different moves that can be used in Tabata training. You can mix and mash them together in one session, or simply the same one over and over.

For example, you can do Russian Twists for 4 of the intense 20 second sessions and then Mountain Climbers for the other 4 sets.

You can also do a low and high impact mash up, by doing Sit Ups for the first four 20 second intervals, then take it up a notch and do Box Jumps for the other four.

No matter which you choose, you will never be bored, and you will keep the body at peak level of fitness because you are constantly keeping it guessing and challenged.

Final Thoughts

Tabata is intense and highly effective. Make sure to learn the moves you plan to do and keep perfect form to eliminate the risk of injury.

If you are new to fitness then you should start slower and build up, using the exercise bike for Tabata will be your best bet until you can work up to the more intense full body moves, like Burpees, Mountain Climbers and Lunge Jumps.

Tabata Workout Video:

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How to Find Time to Exercise

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Find Time to Exercise

We all have great intentions when it comes to exercise. If you are like most people, you make a decision to exercise, probably even announce your intention.

Perhaps you go and buy exercise equipment, or get a gym membership and even buy workout clothes.

Then something happens! Suddenly you have no time for exercise or even worse the desire for exercise fades.

Adding something new into our daily schedule is somewhat difficult. We really need to commit to finding the time and then following through on actually doing the activity. Being stuck in a pattern is not going to get us to the gym or even a walk around the block.

Here are Some Tips to Get You Started Exercising

  1. Start with a Goal and Write it Down: If you have a calendar add your intention in dark red ink. If you would rather add it to your phone, then set up a reminder. Pick a date to get started and mark it in your calendar on the days you plan on exercising. When you write something down you make a commitment to get the job done!
  2. What can you replace in Your Schedule: Instead of trying to add one more thing into your already hectic schedule, take a look at the schedule and see what you can move to another time or delete altogether? Replacing time watching TV or being on social media with exercise will not only make you feel better, but you will look better as well. If you can’t find time during the week for exercise, then plan on getting some on the weekends.
  3. Making Changes in Your Schedule: Can you go to bed 20 or 30 minutes later or even get up 20 or 30 minutes earlier? Use this time for exercise. If you do this three times a week you will be able to add exercise into our schedule. This could have an impact on your whole day!
  4. Can You Give Something Up: When starting a new goal, it is important to see if you can give up something of value for something with a more pressing need. Exercise is that pressing need. Giving up some time sleeping or time on the computer or TV isn’t really a sacrifice is it?
  5. Finding Time on Your Lunch Hour: What do you do on your lunch hour? Do you eat at your desk and check out your email or social media sites? Instead, go for a 30 minute walk or even 30 minutes at the gym. Take the other 30 minutes to eat lunch and whatever else you need to do. You will be glad you found the time.

Finding time to exercise is not a matter of not having the time. It is just a matter of scheduling exercise like any other appointment in your calendar. It may take some time to incorporate this in your daily schedule, but after a while it will be a habit you glad you started.

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