Dec 282014
 

20 minutes of Heart Pumping Intervintervalsals

Choose any Cardio Activity
walking, jogging, bicycling, elliptical, treadmill, stair stepper

Using Intervals is the key. You simply alternate 1 minute of high intensity intervals with 1 ½ minutes of steady state / recovery intervals. Use the RPE scale to judge how hard you are working.

Description

Duration

RPE

Easy Warm Up 5 minutes 3
Up your pace to a Steady State 1 ½ minutes 3 to 5
High Intensity Interval 1 minute 8 to 9
Steady State 1 ½ minutes 5
High Intensity Interval 1 minute 8 to 9
Steady State 1 ½ minutes 5
High Intensity Interval 1 minute 8 to 9
Steady State 1 ½ minutes 5
High Intensity Interval 1 minute 8 to 9
Steady State 1 ½ minutes 5
High Intensity Interval 1 minute 8 to 9
Steady State 1 ½ minutes 5
Easy Cool Down 5 minutes 3 to 4

Click Here for a Printable Version of this Circuit!

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Warning: You must consult your physician before you begin this or any other exercise program..

Mar 112014
 

ropesAs the seasons change it presents a great time to change up your workout as well; in fact as one of my favorite clients likes to say ‘Adapt, Adopt and Improve!’ So let’s adapt, adopt & improve your exercise routines by incorporating circuit training. Circuits are perfect because they are so versatile. They are a great way to not only save time and burn more calories but also increase the intensity of your over all workout!

Circuits allow you to shorten your workouts by as much as 50% because you are moving quickly between exercises or doing an additional exercise such as a cardio move or abdominal exercise during your rest time. When you incorporate cardiovascular moves as high intensity interval training throughout your workout the harder you work the more calories you will burn. On average you can scorch as many as 80 to 100 additional calories in just a few minutes with high intensity training. There are many ways to perform circuits and here are 3 of my favorites; 1 to save time, 1 to scorch calories and 1 to up your intensity! Pick the one that works for you and “Adapt, Adopt and Improve” your fitness routine this week!

Save Time
Perform each exercise in your full body routine without stopping. Then take a short break and repeat up to 3 times. This circuit is a great time saver because when you go from one exercise to the next you do not need to take a rest break.

Scorch Calories
Complete all the reps and sets for the first exercise in your workout then add 1 to 3 minutes of a cardio move such as jumping jacks, jump rope, step ups or sprints. Continue to the next exercise then add another 1 to 3 minutes of cardio; continue adding the cardio in between each exercise until your workout is complete. Be sure to complete your normal reps and sets for each exercise then move on to the cardio. With this circuit you are adding approximately 5 to 15 minutes of high intensity cardio as well as intense calorie burn.

Increase Your Intensity
This circuit is similar to the “Save Time’ circuit above; but we increase the intensity by adding 30 seconds to 1 minutes of walking or jogging in between each exercise. You can always increase the intensity more by doing sprints. This circuit is also a great way to improve your cardiovascular endurance.

Be Fit, Be Healthy, Be Happy! ~ Tanya

Aug 282013
 

city walkingThe American Heart Association (AHA) recommends a minimum of 30 minutes of exercise at least 5 days per week. If you are new to exercise that may seem like a lot; but here is the good thing, even if you divide that time up into smaller chunks or segments you will still get the same benefit. Also, the AHA defines physical activity as anything that makes you move your body and burn calories. One of my favorite sayings is “The more you move – the more calories you will burn – the better you will feel!” Here are four easy ways to burn more calories throughout your day!

STAND UP
Studies show that when you are standing up you are burning 50% more calories than you are when you are sitting down! Stand up when you’re on the phone, reading the mail or newspaper, waiting for meetings or appointments, preparing dinner; you get the idea – it is that simple.

WALK MORE
We are becoming a sedentary population, walk as much as possible. Invest in a pedometer and aim for 10,000 steps or 5 miles per day. Use these tips to add steps into your day!

  • When running errands park in 1 central location and walk to each different store
  • Go for a brisk walk on your lunch break
  • At the office, use the rest rooms on a different floor
  • Park in the back of the parking lot
  • Volunteer to walk dogs at your local SPCA or animal shelter

TAKE THE STEPS
Another easy way to burn more calories is to always take the steps instead of an elevator or escalator! If you can go up & down a flight of steps 10 extra times in one day you can burn approximately 50 more calories.

MOVE DURING TV COMMERCIALS
This is one of my favorite ways to burn more calories; when you are watching television instead of getting a snack during TV commercials do jumping jacks, squats, crunches, lunges or even just march in place. You will be amazed at how many more calories you can burn!

Be Fit, Be Healthy, Be Happy! ~ Tanya

Aug 182013
 

Treadmill 1To ensure you receive the maximum benefit from your cardiovascular training it is good idea to vary your routines, intensity and equipment!  Try this exercise schedule for a month and you’ll be amazed at the results!  Of course always begin each session with a warm up for 8 to 10 minutes and end with a full body stretch and cool down!

Monday – High Intensity Cardio
Tuesday – Strength Training w/ 30 minutes of Low Intensity Cardio
Wednesday – Medium Intensity Cardio
Thursday – Strength Training w/ 45 minutes of Low Intensity Cardio
Friday – High Intensity Cardio
Saturday – 30 minute Circuit Training or 60 to 90 minutes of low intensity cardio
Sunday – Rest Day

High Intensity Cardio – 20 to 30 minutes
Alternate intense work intervals w/ recovery intervals using any kind of cardio (for example: 1 minute – sprint than 2 minutes of jogging or walking and repeat)
RPE Scale: 8 to 10 (work interval), 5 to 6 (recovery interval)

Medium Intensity Cardio – 45 to 60 minutes
Activities such as general exercise classes, running, treadmill, elliptical, bike
RPE Scale:  6 to 8

Low Intensity Cardio – 30 to 90 minutes
Activities such as walking, easy jogging, yoga, pilates
RPE Scale:  4 to 6

Be Fit, Be Healthy, Be Happy! ~Tanya

Feb 252013
 

cardioWhen it comes to exercise; you can achieve the best results and become a fit and healthy you, when you incorporate the 3 exercise components into your fitness routine; resistance training, aerobic or cardiovascular exercise and flexibility or stretching.  Of the 3 components, cardio is the most common, especially among women.  But whether you are a man or a woman, the American Heart Association recommends a minimum of 30 minutes of exercise 5 or 6 days per week to maintain good cardiovascular health.  Studies have shown that for the general population even if you have to break up the 30 minutes into 5 or 10 minute blocks you will still receive positive health benefits.  So lack of time is not an excuse and you can start a cardio program simply by walking.  Experts recommend 10,000 steps per day which equals 5 miles. Though that sounds like a lot, it is doable with some simple changes in your every day routine.  It is a good idea to invest in a pedometer to see how many steps you actually take.  To get to that 10,000 step mark try these easy tips and watch your steps add up:  park in the back of the parking lot, instead of using drive throughs get out of your car and walk inside, always take the stairs, when possible walk to a co workers office instead of sending a text or email and go for a brisk walk at lunch time!

If you are a more advanced exerciser try varying your cardio intensity throughout the week.  I like to break up cardio exercises into light, medium and high intensity days to avoid burn out and over training.  Light cardio intensity is great when you want to do cardio right after a strength training session.  Otherwise for maximum benefit alternate medium and high intensity days with your strength training days.  Change up the intensity with these cardiovascular activities;

High Intensity Cardio – 20 to 30 minutes
Alternate intense work intervals w/ recovery intervals using any kind of cardio (for example: 1 minute sprint than 2 minutes of jogging or walking and repeat)

Medium Intensity Cardio – 45 to 60 minutes
Activities such as general exercise classes, running, treadmill, elliptical, bike

Light Intensity Cardio – 30 to 90 minutes
Activities such as walking, easy jogging, yoga, Pilates

To ensure you receive the maximum benefit from your cardiovascular training it is a good idea to vary your routines, intensity and equipment!  Give it a try for a month and you’ll be amazed at the results!  Of course always begin each session with a warm up for 8 to 10 minutes and end with a full body stretch and cool down!

Be Fit, Be Healthy, Be Happy!  ~ Tanya

Jun 252012
 

weight watcherExercising and diet go hand and hand when you want to lose weight.  A simple rule of thumb is if you can reduce your daily calorie intake by just 500 calories a day through diet and exercise you will lose 1 pound a week.  It’s that simple!  Eliminate 1000 calories a day and you will lose 2 pounds per week.  Think about it – that comes out to 8 pounds a month which is GREAT and safe and sustainable.  When it comes to exercising the more you know the better the results.  First, always check with your doctor before beginning an exercise program.  Keep in mind the more you can increase your physical activity throughout your day the more calories you’ll burn.  Always begin every exercise session with an easy warm up with activities such as; walking or easy jogging for at least 8 to 10 minutes. This will slowly increase your heart rate, warm up your muscles and get the blood flowing to prepare your body for more strenuous exercise.  Finally, end each workout with an easy cool down and stretch routine.  Brand new to exercise, check out GetinShapeforFREE.net – it is a complete 6 week exercise program – to get you started!

Be Fit!  Be Healthy!  Be Happy!
Tanya

It’s Easy to Lose those Extra Pounds