Take it from AcaciaTV motivation coach Alison Heilig, you don’t have to join a gym to get in shape and lose weight. Heck, you don’t really even need any equipment.
“Every time, we change it up and make a game of it to keep it exciting,” Heilig said of her weekly workouts with her neighborhood running club.
Want to join in on the fun? Lace up your shoes and try this outdoor fitness circuit. After a 5-minute warm up, alternate between 2 to 5 minutes of walking or running and these four fitness moves. Do a 5-minute cool down at the end. Start with one circuit and build up to three!
Find a set of stairs with at least 20 steps and sprint up to the top. Jog down and repeat for a total of 3 sets. If you can’t find a staircase long enough, just do more reps on a shorter set or use a curb, bench, or box to do step-ups for 1-2 minutes. Challenge yourself by taking the steps two at a time. (more…)
Thousands of years ago, humans were always on the go: gathering berries, hunting prey, running from predators. Our metabolisms are still essentially the same as these humans and yet we are lucky if we can get in more than just the walk from our car to our desk and back again. With the rise of desk jobs comes the rise of ultra-sedentary lifestyles, even increased diabetes risk for women who sit too long.
This is not your fault! Plus…You are busy! You work hard! You get home at the end of the day exhausted, and your only remaining energy gets allocated to helping your kids, then maybe watching a quick TV show before your own well-deserved bedtime. And while this movement is no longer built into our survival like our early ancestors, we still need activity for our body to thrive.
Here are 7 Fool-Proof Ways to Move More in Your Day.
Not only does your body deserves this, it needs it. (more…)
By Jennifer Gregory
When you think of exercise, you probably think of spending hours at the gym or running miles through your neighborhood. Since many people are not able to devote large blocks of time to a fitness program, they often just head to the couch.
But even spending 10 minutes exercising can make an impact on your waistline, your energy level and your health.
Next time you don’t have time to make it to your favorite Pilates class, try one of these 10 minutes workouts.
By Jennifer Gregory
We have all heard the advice to take the stairs and park at the end of the parking lot to add exercise into our day and help burn extra calories. But do these activities, often referred to as incidental exercise, really help people lose weight and increase overall fitness?
Todd Cambio, certified Strength and Conditioning Specialist with the National Strength and Conditioning Association, says that the answer is absolutely yes. “All of these activities get you moving. The more you move, the more muscles that you gain and the more chance you have of burning fat,” says Cambio.
However, it is important not to rely on incidental exercise as your only form of physical activity and participate in a regular fitness routine. “In addition to moving whenever possible, you need to also have a structured exercise program, such as playing a sport for fun or training with a professional,” says Cambio.
Now that the weather is warming up and summer is on the way, you may be itching to ditch the gym for a little time out in the sunshine. Who could blame you? Not I! But instead of foregoing your gym routine all together, why not take your usual strength moves and cardio activities into the great outdoors? Read on for five exercises to do just that!
5 Exercises That Easily Go From the Gym to the Great Outdoors
1. If you normally hit the treadmill…try trail running or hiking! The change of terrain when trail running or hiking will work your legs in new ways and you’ll have much more beautiful scenery than the sweaty guys lifting weights!
Experts are looking at an “old-fashion” way of increasing your fitness: using the stairs.
Dr. Ishak A. Mansi of Louisiana State University is the lead author of a study that is encouraging building designers to reconsider how they place stairs in their work. They say that as it is, there are several factors that discourage people from using them. They are often tucked away and hard to find. And on a subtler note, stairs are often thought to be only used for fire escapes. (more…)
Take advantage of random opportunities for exercise.