Meet Our Featured Trainers – Sophie from Talking to Trees

SOPHIE 1 cMeet Sophie.

Sophie introduces you to some simple abdominal exercises such as criss-cross, single and double leg stretch, giving you options to regress or progress throughout. From there she takes you on a glute blasting journey transitioning from prone to kneeling and finally to a standing squat series. She completes the workout by returning to the core and offers three strong rounds of core boosters!
Sophie would like to personally thank all the people that took the time to get in touch with her to give feedback on her eFit30 classes. Especially those who contacted her and asked for more. It was your feedback and stories that inspired Sophie to make two more videos with the intention to help you all with your personal movement journeys.

Sophies Video Playlist offer participants challenging Pilates and Yoga inspired workouts designed to – Strengthen students’core stabilising muscles, prevent injury and improve posture and body awareness.

Sophie offers a safe and fun environment to encourage students to feel their body in space and to move with the breath.

Sophies full Playlist is HERE.

sophie@talkingtotrees.com.au
Sophie Ntoumenopoulos
Pilates and Yoga instructor
Www.talkingtotrees.com.au

@talkingtotrees_sophie

What Does the Rowing Machine Target? 5 Essentials You Need to Know

Notorious for burning up to 50% more calories than the treadmill, rowing machines offer more than just an upper body workout. Effectively targeting all the muscle groups in your back, shoulders, arms and legs, these training machines have become a popular option for building strength and shredding kilos.

The rowing machine is designed to offer a non-impact full body workout, so it’s become an ideal mechanism for fitness enthusiasts with joint and lower back problems. Boosting cadio fitness, muscular strength and endurance and working to tone your muscles, rowing machines can also work in reducing stress levels and building stamina. But like with any fitness machine it’s absolutely essential to use it properly and avoid the common mistakes. Here’s what you need to know about your rowing machine workout.

sport, fitness, lifestyle, technology and people concept - woman with trainer working out on exercise bike in gym

sport, fitness, lifestyle, technology and people concept – woman with trainer working out on exercise bike in gym

1. Building Core Strength and Stamina

When rowing machines are used properly, they are a fantastic training tool for building core strength and stamina. For people that struggle to get-up-and-go, using a rowing machine (also known as a cross trainer) 20 minutes a day can boost endurance. Whilst the workouts may feel exhausting at first, the long term benefits of giving you more energy, building stamina and you metabolism are huge.

Because the rowing machine works all your major muscle groups it helps to define your abs and build muscles around the area. Your core strength is one of these targeted groups of muscles and through the low-impact, high intensity workouts offered by the cross trainer it’s possible to get maximum results.

Tip: If you’re looking to build core strength and stamina through a rowing machine, opt for a higher intensity exercise so it isn’t just the cardio you’re working on.  The impact on your abs and core is based on the strength of your rowing so the harder the workout, the better it will work for this area.

2. Toning Arms and Legs

Rowing machines are ideal for both an upper body and lower body workout. Because the machine forces you to ‘row’ the arms are used extensively and muscles in this area will begin to tone (particularly the biceps and forearms).  As you pull, your back muscles help to complete the rowing technique with your shoulder blades retracting together.

The rowing stroke should behind with the legs – the most powerful part of the body, with your back kept straight throughout. As the machine starts to utilise every major muscle group, your arms, back and legs muscles will activate and tone over time.

Tip: If you want to increase the rate of which you build and tone muscle, adjust the rowing machine to create a tighter resistance. With the right workouts and technique, this can help to tone your arms and legs quicker.

3. Strengthening Back Muscles

The benefits of a stronger back and shoulders are great for improving posture and eliminating back pain. Because rowing machines work the back and shoulder muscles, it doesn’t take long for this area to strengthen and better support the rest of your body.

The trapezius in the lower and upper back as well as the rhomboids in your shoulder will receive a great workout. Whilst the cross trainer workout starts with driving through the legs and engaging your quads, your upper body and back muscles are involved at the end of the extension.

Tip: People often make the mistake of driving hard with the legs and keeping the shoulders in front of the hips so that that when the slide stops the rest of the body swings through. This can be hard on the lower back so aim for everything to end at the same time in a fluid motion for best results.

4. Know What Settings to Work

The damper setting (like the gears of a bicycle) should be set for 3-5 for the best workout. Many people make the mistake of setting it to 10, especially athletes, because the higher number gives the impression the workout will be more challenging. Really the challenge lies in the ability to accelerate the flywheel at a lower damper setting as the higher setting will mimic a slow heavy rowboat instead. This will only exhaust your muscles before you’ve had a shot at a proper cardio workout. Keeping it set for 3-5 will give the feeling similar to being on water, like a rowing machine is intended for.

The resistance setting will determine how much energy you use on each stroke. This dial is on the machine’s flywheel and should be high enough to maintain a fast, smooth rowing motion. Setting it too low will give a workout that doesn’t tone or strengthen, whilst setting it too high can result in muscle fatigue and injury.

5. Avoid the Biggest Cross Trainer Mistakes

  • Don’t row with only your arms: Use the power of your legs for each stroke and keep your feet strapped in. Pull through with your back, shoulders and arms for a full body workout.
  • Don’t hunch your back during strokes: Keep your back straight and sit tall with a straight posture to avoid damage. Keep your core engaged to help with the potions and put your spine in neutral.
  • Don’t ignore the stroke rate: Stroke rates build a better workout and determine how hard you’re pulling. To focus on the power of spinning the flywheel, think of a rowing ratio of 1 beat for every 2 beats you travel up the slide. For example: A good target stroke, measured in strokes per minute) will range between 24-30.
  • Don’t ignore the foot strap: It should be fastened so your feet feel very secure. This can make a massive difference when it comes to pushing your legs for power.

Author Bio

This article is written by Jayde Ferguson who recommends Orbit Fitness – the largest supplier of fitness equipment and cross trainers in Perth. You can catch Jayde on Google+ to discuss this piece.

Cross Trainer vs. Treadmill for Burning Calories: Which One Should You Be Using?

Finding the best workout plan to burn calories tends to be the highest fitness goal. But with the busy lifestyles we lead and the limited amount of time we have to actually get it done, people want – and need to – get the results fast in order to maintain a healthy level of enthusiasm. And the right machine plays a huge role in achieving your fitness goals as quick as possible.

You walk into the fitness club or the store for your next home gym purchase and you see the usual assortment of cardio equipment. Which exercise machine do you pick to burn calories in the shortest amount of time? Cardio machines are perfect for giving you the ultimate workout to shred some kilos without leaving the comfort of your home. Two of the best examples of these machines, the treadmill and the elliptical cross trainer, are subjects of an ongoing debate to determine which will give you the most effective cardio workout. Here’s a few tips to find out what one you should be using:

1. Cranking Up the Cross Trainer

Elliptical cross trainers have boomed in popularity because they are highly variable in their workout opportunities and burn a decent amount of calories. Perfect for fitness enthusiasts at any level, they decrease the impact on your bones and joints by engaging more on your muscle groups making them an ideal machine option for people with previous or ongoing injuries.

Man and woman with elliptical cross trainer at gym

It’s this comfort that makes the cross trainer such a versatile and valued exercise machine. They have more workout options than most other machines, building on strength as well as cardio. For the best cardio workout you’ll want the machine to be on high resistance. This is more important that working out at a fast pace when it comes to cross trainers and burning calories.

If a cross trainer is more suited to your fitness goals and health needs, opt for one with handles. This allows you to pump your arms as you move which is highly advised to do. By adding this movement to your workout, your upper body muscles will be engaged and this will help burn more calories.

2. Tackling the Treadmill

Ideal for extreme cardio lovers and those that thrive off running, treadmills have the potential to burn a lot of body fat. Running (or jogging) involves a good full-body workout and if you choose a speed setting that challenges you, it’s one of the best ways to burn a significant amount of calories.

Treadmills offer both low and high impact cardio workouts from slow walks at a controlled pace to runs and sprints and full potential. These machines allow you to set your desired speed and incline and because you’re forced to keep up with the moving belt, treadmills are slightly better for burning calories. This is due to the machine holding you at an intensified level. To burn the most amount of calories in the shortest time frame you’ll want to maintain an incline grade of at least 1-2%.

People running on treadmills

3. Essential Considerations

The problem with cardio workouts is it doesn’t take long for your body to become immune to the workout. As you get comfortable in your fitness plan, you’ll burn less calories because the resistance has diminished. This is why, regardless of what exercise machine you choose, it’s essential your cardio workouts are mixed up to continually challenge your body and keep burning more calories.

Other factors that can impact your ability to shred kilos on either exercise machines include your level of cardio fitness, the weight you’re sitting on now, how intense the workout is and how long you’re working out for. Once your body is at ease with the cardio workout; change the dynamics, speed and intensity of what you’re doing – the higher the resistance the more effective it’ll be.

4. Crunching Calories

The primary reason why many choose the cross trainer over the treadmill is because they don’t enjoy running – whether it’s because of injuries or just the fact that jogging and running isn’t their thing. But if you crave variety and strength building too, then make sure you focus on maintaining a moderate to high intensity. This way the cross trainer can still provide an excellent calorie burning workout (around 600-800 calories per hour). Choose the right settings for your body type and use intervals. Because the cross trainer is one of the easiest machines to just ‘tune out’ on, make sure you focus on your workout and avoid hanging onto the support bars as this won’t help in crunching calories at all!

On average, the treadmill will burn 600-1200 calories per hour between jogging, walking uphill, sprinting and running. To effectively burn calories quickly keep interchanging; start with a slow warm up for 2-3 minutes and break into a run for 3-6 minutes, sprint for 6-7 minutes, run for 7-10, sprint for 10 etc. Ideally you want to commit to a 20-30 minute workout at least. Keep workouts intense and build bone density and shred calories by elevating the incline on the treadmill.

Despite the cross trainer ticking a variety of fitness boxes, there’s still greater weight loss benefits with a treadmill. Mixing between the two exercise machines at the gym though can get all muscle groups moving and keep your cardio workouts spontaneous and intense. Invest in a heart rate monitor and maintain a solid awareness of your intensity levels to ensure you’re burning the most amount of calories – regardless of the machine you choose.

stockfresh_6069960_jogger-running-in-sportsbra-with-music-earphones_sizeS (1)

Author Bio

Jayde Ferguson writes for Orbit Fitness – the largest supplier of fitness equipment in Perth. You can catch Jayde on Google+ to discuss this piece.

Optimal Workout Equipment Settings for Your Fitness Goals

Young fit woman rowing indoor on a rowing machine

With the range of equipment on the market these days it’s important you’re not just choosing the right workout piece, but engaging in the right settings to achieve your goals too. Whether you want to push for weight loss with summer around the corner or need to build muscle tone and strength, sometimes the ‘right’ equipment can be very wrong for you when you’re not using it properly.

Regardless of it you love training at the gym or you’ve purchased a few key workout pieces to set up in your home gym, finding the optimal settings can help kick those fitness goals more effectively. Get more out of what you’re using with these tips:

1. Exercise Bikes

Getting fit for summer on an exercise bike is a popular option because of the level of comfort it provides. Great for those that prefer to sit down whilst exercising, this piece will help to burn calories and boost cardio exercise. For those that want an extra level of support on the exercise bike, recumbent bikes are designed to have a reclined body seat and pedals in front of the bike instead of under the body like a regular bike. This offers the use more comfort and a better leg workout.

To get the most out of your workout, you’ll want the speed level to sit between 80-100 RPM. It’s crucial you don’t pedal at the same speed for the full workout though – especially if you’re wanting to burn calories. Instead, mix it up by riding at lower speed (50-70 RPM) and then crank to 120-140 RPM. The lower speeds will help to build leg muscle, whilst the switch to more intense speeds will assist in shredding weight and boost endurance.

You’ll also want to consider the resistance and heart rate monitor settings. By alternating between low and medium resistance settings, fat-burning will happen quicker. For the most effective workout, keep your heart rate between 50-85%.

2. Treadmills

If you’re looking to build muscles in your calves, quads and glutes your treadmill should be set to 9% incline. This is the ideal setting for marathon training, boosting endurance and slashing kilos too and will give you that burning sensation in your legs after a workout. If you’re just looking to boost those running skills though, a simple 1.5% incline will mimic outdoor running. For extreme marathon or steep hike training change the incline closer to 15%.

Both the speed and incline of the treadmill should never be too high where you find yourself walking, sprinting or running without moving your hands. Like with the exercise bike, you want to switch your speed and incline settings to mix the workout up. This will save your body getting too comfortable in a certain setting – as soon as you’re ‘comfortable’ your body is burning less calories! To build endurance, use high-intensity workouts and switch between a 4-5% to a 0% incline during various running intervals. Walkers and slow joggers will only need to a speed of 10-12km/h whilst serious joggers and runners should go for 16-20km/h.

3. Elliptical Machines

A steady 20 minute workout on an elliptical machine can shred that extra weight and get your heart rate up, boosting endurance and strength training.  But to get the full effect, the right settings are important. As far as cardio equipment goes elliptical machines, also known as cross trainers, are the powerhouse of cardio equipment; having the potential to burn 270-400 calories in less than 30 minutes.

Interval workouts are the best on these machines to boost metabolism and burn more calories. Because it gets your whole body moving, it’s ideal for strength training too. To boost strength and improve weight loss, the resistance of the machine needs to be increased – the more you turn that dial up, the more strength you’ll be building.

For a medium workout on the cross trainer, aim for a RPM of 90. Keep increasing the resistance and incline though to ensure your heart rate is high. For a full-intensity hard work out to get everything burning (including calories!) you can still go for a 90 RPM but aim for a maximum heart rate between 90-100%, as opposed to a medium work out of 85-90%. Resistance is key to achieving fitness goals on a cross trainer; once this level is bumped up, your arms and legs have to work harder to keep the machine moving. This offers a full body workout to build endurance and strength. For a more intense interval, adjust the incline to a higher level too.

4. Rowing Machine

These machines have a reputation for offering a low-impact workout that increases stamina, builds on muscle strength and drops those calories. The biggest problem with this machine is users tend to forget the damper setting – a crucial lever on the side of the rower’s wheel that can give you a solid cardio workout.

Before using this setting, make sure your rowing form is in top notch. Like gears on a bicycle, the damper setting will offer a heavier feel on the body the higher the gear. Start it on between 3-5 which will mimic the feeling of rowing in the water, and build it up to power your legs and upper body. You should feel it working your legs, butt, arms and back muscles.
Author Bio

Jayde Ferguson writes for Orbit Fitness – the largest supplier of fitness equipment in Perth. You can catch Jayde on Google+ to discuss this piece.

Budget vs. “Blow Out” Home Gyms – 5 Essential Tips to Consider

You don’t need to take out a gym membership to fully develop your body and kick those fitness goals. In fact, home gyms have boomed in popularity over the years as gym enthusiasts choose the comfort of their home over the busyness of the actual gym. Offering a sense of freedom in the hectic lifestyle we live, setting up your own home gym can be the perfect motivation to train regardless of what your wallet or the weather throws at you.

b885149c-d432-4f15-99c9-ef792154316b

b885149c-d432-4f15-99c9-ef792154316b

But how can you create the most effective home gym on a budget? Gym equipment isn’t cheap and whilst those big ticket items will be seen as an investment when you start looking and feeling fantastic, you need to completely blow out your savings to make it happen. Home gyms can build great results and it can be just as safe and as effective as being at the public gym. Here’s a few essential tips to help you stay within budget:

1. Go for Quality over Quantity

Building a gym at home doesn’t mean purchasing every single piece of equipment you ‘need’. Opt for quality items that can tick multiple fitness goals rather jamming your space with bits and pieces. Home gyms are usually scarce on space so be smart about your choices.

Dumbbells are an at-home-gym classic because of the amount of exercises you can do with them, they justify the purchase almost straight away. Opt for pro-styled dumbbells like the RDCH 1-80 kg with recycled rubber coating as these last longer and much more comfortable to use, not to mention eliminate the toxic smells new rubber can give off. These can be stored on a special dumbbell rack and uses rubber coated plates and chrome end to make up the weight ensuring the dumbbell diameter stays the same and are idea for bicep curls and other weight exercises. Other quality essentials can include a medicine ball (ideal for core strength movements), a barbell with different weight plates (a staple for almost every gym) and an adjustable bench that can decline, incline and lay flat.

2. Defining Your Fitness Goals

Understanding exactly what you want to work out will make your gym decisions easier. Define your personal fitness goals and make sure you’re investing in things that help you get there quickly and as comfortably as possible. Are you wanting to focus on strength training or shred some weight through cardio fitness? If you are wanting to lose weight, don’t make the mistake of thinking it’s all about cardio. Whilst you want to get your heartbeat up and burning calories, cardio exercises alone aren’t enough before after a few weeks your body adjusts and stops losing weight. Incorporating a combination of cardio and resistance training however, is a better place to start.

Most home gym aren’t complete without a barbell and some weight plates to go with it. Weights are ideal for any home gym because they offer a balanced combo of cardio and resistance training. Through the right weights, you have the stabilisation and coordination aspect to your workout and allows you to use different weights depending on your fitness goals. Make sure you look for a sturdy barbell that isn’t cheap looking and flimsy. Pay attention to the diameter of the bar, too.

3. The Bare Essentials vs. a Fully-Fitted Home Gym

There’s a few at home gym staples that are compact and easy enough to tick off some fitness goals, without taking up too much space. Medicine balls are an essential purchase before they offer a variety of exercises to build core strength movements. You can focus on abdominal exercises, throw or catch the ball to assist with different muscle groups. Opt for one that is soft and if you’re unsure about the weight, go for lighter to emphasise speed and power in your workout.

Stability balls are as important as dumbbells to your home gym and will help to build balance and strength. You can do hamstring curls, abdominal crunches, squats, body bridges and so much more. They are cost-effective, easy to store and offer a good variety of workouts to suit every fitness level. Other at home gym essentials can include resistance bands, which are extremely versatile and can be strapped to the door, table or workout bench, and a jump rope for cardio workouts. Look for a rope that’s lightweight for speed and timing or a weighted rope for strength.

4. Big Ticket Items

Big ticket gym items can get expensive really quickly if you let them, so opt for 1-3 pieces max. If cardio is important, invest in a treadmill, bike or elliptical training depending on your fitness needs. If you love running but not during the winter months by all means get a treadmill – but be realistic about what big ticket items are absolutely necessary to your home gym. If weight training is a priority

If you want something that will offer a fully body workout, not just your arms or legs, a rowing machine can be a wise investment. It’s time efficient for busy lifestyles only requiring a 20min workout and you’re done. Functional trainers  or complete home gyms (max 2 and max 5 are good recommendations) on the other hand can integrate heaps of different workouts into the one piece of equipment giving you more bang for your buck and depending on your needs, you’ll probably find you only need to invest in the one big ticket item with it. Complete home gyms offer the benefits of safe training by yourself at home with settings for muscle fatigue and muscle building.

5. Get Buff, Not Broke

Getting fit at home doesn’t need to come with a hefty price tag. It’s all about being smart with your purchases and looking for pieces that can offer multiple uses. Start small and work your way up and don’t invest in the big ticket items until you fully understand your fitness needs.

Lack of time, hectic work hours, distance from gym and ability can make gym memberships a huge waste of money for some people. By turning your own personal space into an at-home gym, you can be one step closer to feeling and looking great in the comfort of your home. Home gyms are a much better investment in your long term health and fitness. On average, a gym membership is around $750 per annum per person, with a family gym membership costing about $2,250 per annum. Statistics from health club memberships indicate the dropout rate is around 90%, which proves investing in your own gym equipment is the way to go for most. You don’t need all the bells and whistles to reach your fitness goals. With the right workout, consistency and your goals set and measured, you can do it all on a budget.

Author Bio

Jayde Ferguson writes for Orbit Fitness – the largest supplier of fitness equipment in Perth including all the at-home gym essentials. You can catch Jayde on Google+ to discuss this piece.

Fast Lower Body Toning Moves To Do In The Yoga Studio

woman exercising yoga

If your biggest ‘trouble spot’ on your body is your hips, thighs, or glutes, it’s time to get a good workout program in order. The great news is that you can effectively work all of these areas right in a yoga or gyms studio. All you need is a yoga mat, a set of small hand weights, and an exercise ball.

Using these three pieces of equipment, you can whip yourself into shape, ensuring you look better than ever in any yoga pants, jeans, or dresses you choose to wear.

Here are the details of the main moves to do.

Stationary Lunges

In a standing position with both feet on the yoga mat and the weights in either hand, step one foot directly in front of the other about 2 feet. Once firmly planted, begin to bend the forward knee as you slowly lower yourself down so the back knee is almost touching the ground.

Pause here and then press back up to complete the rep. Continue on until 15 reps are completed and then switch sides and repeat.

Leg Curl

To hit the back of the legs and work the bum region, the leg curl is the ideal move. To do this, lay flat down on the yoga mat with the ball placed under the feet, the legs extended.

From here, lift the hips up off the ground and then slowly begin to bend the knees as you bring the ball towards your bum. Once you’re as far as you can go, pause briefly and then extend back out to complete the rep.

Continue doing this until 15 reps are completed.

Glute Bridge

The glute bridge is very similar to the leg curl only this time all the emphasis is placed directly on the bum. If you want a firmer backside
, this is the move for you.

Assume the same position as the leg curl only this time rather than bending the knees an bringing the ball into the body, simply squeeze the glutes and lift the hips up. Pause and then lower them so they are almost touching the ground.

Pause here and then lift up once again. Keep doing this until 15-20 reps are finished.

Sumo Squats

Finally, don’t overlook the sumo squat. This exercise is great for firming the inner and outer thighs, really toning the hip region.

Stand on the yoga mat
with the feet wider than hip width apart, your toes slightly turned out. From here, bend at the knees as you lower yourself down. Once you’re at a 90 degree angle, pause and hold this for 5 seconds. From there, rise up again to complete the rep.

Continue on until 15 reps are completed. To make this exercise more challenging, hold your weight down between your legs with both hands.

So there you have your fast and efficient, total lower body toning routine. Do this next time you hit the gym and you’ll be seeing results in no time.

Shannon Clark has been working in the personal training and online fitness writing field for the last 12 years and has worked with numerous clients and websites, providing content in the fitness niche. She holds a degree in Exercise Science from the University of Alberta and has a passion for continued learning as she is constantly researching up on the latest exercise and nutrition techniques to try with her clients.

Best Time To Work Out

Fitness by HIF Health Expert and Gabriel Method Fitness Coach Brian Killian.

There seems to be two types of people in this world, ‘morning people’ and ‘people who don’t like morning people’. I fall into the ‘morning people’ group however it is through absolute necessity not choice I find myself there. For the last 20 years I have risen to an alarm at 5am six times a week. I don’t say this in a vain attempt to impress you, I do so  to point out each time my alarm goes off the same thought pulses through my head ‘Oh no!’  I do not like getting out of bed!

However I do and head off to train ‘morning people’ in the parks of Adelaide every day except Sunday. Now you’d think over the years I’d get used to these early starts but I haven’t. Whilst I can drag myself out of bed to stand in a park and watch others exercise, the thought of joining in at this time of the morning does not interest me one bit.

Don’t get me wrong, I love to exercise but if it’s before 12 noon forget it. I am a night person, I love to stay up late and sleep in but I think the last time I did that I was probably in my early twenties, some years ago now. I have always done my training at night too. Whether it was football training or the many hours spent on the track when I was an athlete, after 5pm always suited me best.

And I think everyone has their own best time to exercise. Some of my ‘morning people’ clients are so lively in the morning I find it almost disturbing. They train flat out at 6am, often the sun’s not even up, yet their capacity to train is at its maximum at that time of the day. I find them amazing.

Some recent research I found from Canada suggests strength levels increase depending on brain activity levels, and these are different for each person. My brain doesn’t feel like it gets truly switched on until mid-morning so this may explain why the thought of training pre-lunch doesn’t juice me. So if you feel better and are lively in the morning, this is your best time to exercise.

There’s been a myth floating around for many years suggesting a morning workout results in more calories burned. However the truth is no reliable evidence exists to suggest that calories are burned more efficiently at certain times of day.

There is one advantage to exercising at 6am I’ve noticed. There’s not much else going on to disrupt you. Most people are asleep at 6am or just waking up, so exercising at this time gives you a clear run free of phone calls, text messages, emails and other urgent but often not important distractions. I have noted over the years my ‘morning people’ tend to be more consistent with their training, and are on the whole, very successful and balanced individuals.

If you are not a ‘morning person’ and force yourself to exercise in the morning you will more than likely give up. I don’t want to discourage you from trying however if you know your own internal body clock is not set for an early morning workout, I’d look for other options. Far more effective to find a time when your body feels like moving, when you can exercise with some energy and enjoyment.

I’ve seen too many people beat themselves up at 6am for a few weeks, then either get injured, sick or disgruntled and the opportunity is lost. Exercise must be connected with pleasure for it to become a lifestyle choice. If you can find that connection, exercising becomes a joy, and the lean, strong, fit body you deserve becomes a consequence of doing something you love. The time of day you are doing it could make all the difference.

 

Warm regards,

Brian. 

Try Yoga poses for better sleep 30 mins by eFit30.

 

eFit30 answers FAQ’s, How Often Should You Be Exercising?

One question that some people ask themselves as they go about their workout protocol is how often they should be exercising during the week. How much is enough – and is there such a thing as too much?

Exercise is something that you can get too much of if you aren’t careful because the body does take so long to recover from intense workouts that you’re doing.

But, if you structure your workout properly, you can definitely maintain a good level, see fat loss take place, and still stay energized all week long.

Let’s look at what you should know.

Strength And Pilates Studio Training

First you have your strength training or pilates training sessions.  These are designed to boost muscular strength and increase your total lean mass, so will be quite intense in nature.

If you perform exercises for all main muscle groups in each session you do (a full body workout set-up), you should be doing these two to three times per week for optimal results.

Cardio Training

To add to your strength training, cardio training is another key element of your workout program plan.  Cardio is a little more variable and can be done anywhere from twice per week up to four or five times depending on the intensity level.

Just remember that you must have at least one day off to rest from all forms of intense activity, so make sure that is in place between your strength training and cardio training.

Yoga Lessons

Finally, yoga is another form of activity that you may choose to include in your exercise plan.  Unless you’re doing Bikram yoga or power yoga, which can be more intense, you can perform yoga as often as you like as it can actually help you recover faster from the workouts that you’re doing.

Many people find that this serves as the perfect form of exercise to do between their other workout sessions.

So all in all, you should exercise a minimum of four times per week – two strength workouts and two cardio workouts, but can exercise up to six times per week, adding in some yoga and additional cardio sessions from there.

Just remember to listen to your body as you do this and if it’s asking for rest – allow it to rest. That is vital for overall good recovery.

 

5 Easy Ideas That Will Help You Start Exercising

Are you someone who really wants to start exercising but you feel stuck? Are you thinking where do I begin? What should I do? Many people know they will feel and look so much better if they exercise but they can’t seem to get started. As most things in life, the beginning is the hardest part but once it becomes a habit, you’ll never know how you went so long without it. Here are five great ideas that will help you lace up your sneakers and break a sweat.

1.    Choose a workout that you enjoy

It makes no sense to start running if you absolutely hate running. Try finding an activity where you don’t look at the clock even once because you are truly enjoying it. There are an abundance of choices out there from pilates, yoga, running, hiking, biking, swimming, boot camps, walking and more!

2.    Start a workout log

Sometimes one of the best ways to stay on track with something is to feel accountable in some way. Having a workout log not only keeps you accountable but helps you keep track of your progress and will provide extra motivation. If you start seeing blank pages, you’ll be inspired to get out there and move!

3.    Find a workout buddy

There definitely can be power in numbers when it comes to breaking a sweat. You can help inspire each other and it’s another great way to stay accountable to your goals. Find a friend, join a boot camp or sign up to be in a local running club.

4.    Schedule it

As the saying goes, those who fail to plan, plan to fail. We are all so busy and can get caught up in our long to do lists so it’s important to schedule it in so you know you’ll have time for it.

5.    Set a goal

The goal doesn’t have to be to run a marathon, it can be anything to get you started and committed! Whether it’s as simple as exercise three times a week or lose twenty pounds, setting a goal keeps you on track and motivated!