Archive | November, 2016

Get the Most from a Short Workout

29 Nov
Get the Most from a Short Workout
If you only have a short amount of time to get a workout in – don’t despair! Here’s how you can make the most of your time and maximize your workout.
Add incline – When performing cardio exercise, increase the incline or resistance or use nature’s natural incline – hills!
Incorporate interval training – Interval training (alternating between higher-intensity and lower-intensity bursts) improves fitness level and burns more fat and calories than exercising at a steady pace.
Use weights – Certain styles of strength training like pyramid training, compound sets, and super sets are all great time-efficient workouts. Research has even shown that those who use a two/four count (two seconds to lift and four seconds to return the weight) can gain nearly twice the strength as those who take less time on the return phase.
Use more muscle – Compound exercises, which work multiple muscle groups all at once, give you a bigger bang for your buck. Some examples to try are a squat with an overhead press or a lunge with a lateral raise.
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28 Nov


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Coach Marcus

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Short bursts help blood pressure

15 Nov

Short bursts help blood pressure

If you have mildly elevated blood pressure (prehypertension), breaking up your exercise workouts into shorter sessions throughout the day may be even more beneficial than one long session.

In a small recent study in Medicine & Science in Sports & Exercise, young people with prehypertension walked briskly three times a day (four hours apart) for 10 minutes; the next day they walked briskly once for 30 minutes; their blood pressure was monitored continuously.

The divided (“fractionalized”) schedule produced lower 24-hour readings, as well as fewer daily spikes in blood pressure.

Previous research has also found that short, cumulative workouts can help control weight, blood pressure, blood cholesterol, and blood sugar, as well as build bone and have other benefits. In addition, some people are more likely to stick to such a regime.

Live Long and Live Strong!

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