Within your week, a cardiovascular workout is one of the most essential workout routines that you can focus on. You could never get your dream body by just lifting weights because cardio workouts are necessary to increase your metabolism’s speed and help you lose weight. It also gets your heart rate up which means that your heart is getting in its workout. As your heart pumps, it distributes blood to all the parts of the body more efficiently which is needed for all your organs. Try getting in at least 30 to 60 minutes of cardio workouts at least 4 to 5 times a week. Here are the 7 top ways to make your cardio workout more efficient.
1. Choose a cardio routine that you enjoy
Simple fact, doing something that you do not enjoy will not work out too well. That goes the same for cardio workouts. If you are currently working on a cardio workout that you do not enjoy doing then do yourself a favor and STOP! Choose another type of workout that could get your heart rate pumping. If running on the treadmill is boring to you, try running outdoors so you can enjoy the scenery and get some fresh air. You could also try swimming, dancing, boxing and other cardio workouts.
2. Have a plan
Before you start, have a plan for yourself. This plan could tell you when you should increase your cardio workout and how many minutes and days you should be doing it. Remember to work out for yourself and not against it.
3. Warm up before every workout
Before any type of workout that you do, make sure to warm up. Stretch your muscles before doing the major workout so you do not pull anything. Also, warming up increase blood flow and prevent strains.
4. Change up your cardio workout
Try changing up your cardio workout. Although doing one workout could still be effective, try mixing it up so you will not get too bored in doing one thing. Challenge yourself mentally and physically. If you work out inside, try working out outside.
5. Log in your cardio exercises
To help you keep track of your workouts, try logging in when you get in some cardio workouts. Take note of your current weight, number of days you work out, the distance, the length and your goals. This could help you motivate yourself more and improve your run each and every time.
6. Have a cardio workout partner
If you get bored working out by yourself, try having cardio partner to help get you going. Try motivating one another in doing more so that you cardio workout could be more effective each and every single time.
7. Listen to some workout music
Get your MP3 player and load it up with a few good workout songs. Make sure to choose songs that could help you run faster and help you concentrate and focus on other things besides the pain and soreness of working out.
The ancient Greeks and Romans did it. So did the people of China, Japan and most of Asia. It was even ingrained in the culture of India thousands of years ago. The “it” is fitness, and many of the ancient practices and rituals performed by these cultures have inspired modern fitness habits.
Ancient Asian and Indian Workouts
The popular Eastern workouts practiced in the United States today are yoga, Pilates and martial arts. Eastern religions espouse harmony between the mind and body. Harmony was incorporated into ancient religious practices as a form of meditation during physical workouts. Not only is meditation good for the mind, it is often part of low-impact exercise routines that do not stress the joints and muscles.
Meditation coupled with gentle movement make up the routines for the three main types of tai chi practiced in the United States. Tai chi is an ancient Chinese martial art discipline that dates back to the ninth century. Today it is often called “meditation in motion,” though Harvard prefers to describe it as “medication in motion.”
If you have driven by a park or open space with people of all ages slowly moving into different positions then you probably came across a tai chi class. What makes this ancient practice so appealing to modern society is that no special equipment or uniforms are needed to participate. You can work out alone or in a group. If you choose to work out solo, you can find online instruction from GaiamTV Workout videos, which offer tai chi, yoga and Pilates videos—just a few of the types of classic or modern workouts available.
For a workout that offers the benefits of many ancient fitness practices consider gyrotonics, a modern exercise routine created by Juliu Horvath, a professional dancer who combined ancient tai chi, yoga, Pilates and swimming. This contemporary version of the ancient arts has three benefits. First, it stretches your body and keeps you limber. Secondly, years of participation in golf, tennis, baseball and other sporting activities can misalign the body. Gyro routines exercise and strengthen both sides of your body, and help correct misalignment. Finally, many people today walk around slouched with rounded shoulders from sitting at a computer for long periods. Gyro helps strengthen the back, and stretches and opens the hip flexors, which improves posture and relieves back pain associated with extended sitting.
Western Civilization Fitness Influence
The Greeks and Romans are the two civilizations that continue to influence athletes and fitness enthusiasts in modern times. While the Greeks started the Olympics and the Romans gave the world Gladiators, there are many gym activities that can be traced back to both ancient societies.
The Greeks were enthusiastic about weight lifting, and archeological digs have uncovered rocks that were used by Greek weightlifters commemorating lifts that involved huge weight. One stone was discovered with the name of the athlete and the inscription “Eumastas, the son of Critobulus, lifted me from the ground.” The rock weighed 1,040 pounds.
Another workout that blends ancient fitness with modern components is CrossFit training. It is an intense workout that combines jump training and Olympic lifts with modern weight lifting equipment such as suspension systems or water-filled implements. Beginners and mid-level CrossFit participants time their workouts—how many reps can they do in a set time. More experienced CrossFit enthusiasts challenge each other to see how quickly they complete the daily workout and then post the results on a website. It is a rugged workout that requires training by an experienced person at a gym or online.
We know from archeological finds that when the Colosseum was not being used for Gladiators battling, coed exercises took place. Today women lift weights as part of their training, just as they did during the Roman Empire. Murals depicting women lifting weights and throwing a javelin have been uncovered on archeological digs. Weight training provides cardio workouts that improve endurance and strength, and help to lose fat. First-timers need to get instruction at a gym or online about how to avoid injury while weight training.
Photo Courtesy of Lululemon
Lazy? No way. There’s a new reason to spend less time at the gym, and it’s a good one: New research shows that you can get just as effective of a workout in 20 minutes as you can in over an hour.
According to my new favorite book, The First 20 Minutes by “Phys Ed” columnist for The New York Times Gretchen Reynolds, working out for four to six four-and-a-half and a half minutes at an intense pace is equivalent to a steady pace of 90 to 120 minutes of exercise. Crazy, right?!
A group of college students rode a stationary bike for 90 to 120 minutes at a steady pace while another group performed short intervals of 20 to 30 seconds and then rested for four minutes. They repeated this cycle four to six times for a total of two to three minutes of intense exercise.
After two weeks of repeating these exercises, both groups saw similar results; they increased their endurance and physical fitness. But surprisingly, working out for a longer period of time didn’t increase their results at a greater level.
Now It’s Your Turn
Sticking to just cardio may not be the best bang for your time. “When you have limited time, choosing between cardio and resistance training is a mistake,” Travis Steffen, a Strength and Condition Specialist and founder of Workoutbox.com, told us. “Instead, combine the two. With an intense manual resistance circuit with very little rest between exercises, you can get both resistance training and cardio done in one shot.” Check out a 20-minute workout he provided that will get you results…and fast. All you need is a pair of dumbbells!
Dumbbell Saigon Squat
Three to Five Reps
Prisoner Pause Squats
With bikini season fast approaching, it’s time to get back in shape! I always like to change up my fitness routine to keep it exciting and try new classes. Even with all the new exercise options out there, I have my faves that are challenging and effective. Whether you’re stuck in a fitness rut or just looking to try something different, check out my picks for some of the best exercise classes to get you swimsuit-season ready.
Core Fusion at Exhale Mind Body Spa
Core Fusion at Exhale Spa is my number one go-to workout. I’ve been doing it for so many years now…ever since the Lotte Berk days with Fred De Vito and Elisabeth Halfpapp who are now the Founders of Exhale. This amazing barre class gives you a full-body workout and focuses on the core. The workout really gets results by offering a variety of exercises that include many of the disciplines used in pilates, yoga and ballet. If you have never experienced it before, make sure to go to a beginner class. The workout never gets easier but I promise will change your body! Exhale Spa has locations all over the country.
It’s impossible to write a workout article without mentioning the ever-growing popularity of spin classes, especially SoulCycle. These high-energy classes have a cult following and are a celeb favorite. They incorporate cardio cycling with core work and light weights to build upper body strength, all in a zen environment. The inspirational instructors are motivational and have some of the best music playlists in town. Studios are popping up everywhere in New York and LA.
Bootcamp classes are another fitness trend and Barry does it best with his challenging mix of extreme cardio (running on a treadmill) alternating with heavy weight work. This fave of Kim Kardashian and Katie Couric claims to be “the best workout in the world” and after trying it, I would agree that it was one of the toughest workouts ever! I think a great class for die-hard exercise enthusiasts or people who are in serious training mode. Studios are located in New York, California, Tennessee, and even Europe.
Zumba at Alvin Ailey
It sure is a treat to work out right at the Alvin Ailey theater in one of their dance studios. This Zumba class has a huge NYC following that includes dancers and broadway actors as well as anyone who wants to have fun while following the dance routines of famed instructor Ben Byrd. This latin-inspired blend of dance and cardio is a blast, although I did feel like I had two left feet compared to some the regulars in the class.
405 W. 55th Street (at 9th Avenue)
New York, NY 10019
Punch Fitness Center is a one-on-one personal training center that offers the ultimate physical challenge through kickboxing, boxing, and weight training (yes…it is a killer, no joke)! The complete body workout combines aerobic and anaerobic exercise with calisthenics. Adelino da Costa, the founder and creator of Punch Fitness, was previously a professional boxer and trainer. He and his talented group of trainers will greatly improve your strength, endurance and cardiovascular fitness as you listen to upbeat tunes from West and South Africa. The intimate setting consists of cardio and cable machines, free weights, and a boxing area with a variety of punching bags and a 16X16 ft. boxing ring. The center welcomes children ages 7 and up to come in and train for fitness or for fun!
1015 Madison Avenue, Lower Level (Between 78th & 79th ST.)
New York, NY 10075
Whether you’re into yoga, running, dancing or playing a sport, getting your sweat on doesn’t mean you can’t still be stylish! Ditch the grungy old t-shirt and oversized shorts and update your gym wardrobe with these chic picks.
Nicole Ari Parker Save Your Do™ Gymwrap, $24.95-$29.95
This fantastic head band innovation maintains your blowout in even the sweatiest of workouts. 10% of proceeds from the Save Your Do go to the Sophie’s Choice Foundation to raise awareness for spina bifida.
alo Sport Mod Workout Jacket, $80
Alo Sport makes the best eco-chic activewear that fits and feels amazing. This fun bright blue jacket is functional and chic. Celeb fans include Jessica Alba and Ellen Pompeo.
Women’s adidas by Stella McCartney Axyridis Shoes, $150
Designer athleticwear is certainly a way to stay chic while you sweat. We love these blue Stella McCartney for adidas sneakers.
Ideology Sleeveless Printed Tank Top & Skinny Cropped Active Pants, $38-$48
The Macy’s Ideology line has tons of great workout wear that is cute enough to wear outside the gym or studio, too! Cheryl Burke of Dancing with the Stars is a fan.
Custom Yoga Mat, $40
Anything personalized is always a great way to make your style standout. This also makes a great gift for the yogi in your life!
Nationally acclaimed RD Keri Glassman, is a great resource for all things nutrition and is offering a new destination for those burning health and diet questions! She is now sharing her expertise on Access Hollywood Live every other week and will be answering questions on Access Hollywood Live’s Facebook page! Each week, Keri will answer one great question in Thursday’s Access Hollywood’s Healthy Hollywood blog and may even answer yours on one of her TV segments. Tune in and ask away for your chance to nab a celebrity physique and spot on Access! xx Melissa
Happy National Nutrition Month! Half of the battle when it comes to healthy eating and nutrition is simply knowing which questions to ask in finding solutions that fit your personal needs and lifestyle. Have you ever found yourself standing in an aisle at the grocery store, facing countless choices and wondering where to start? Where’s a handy FAQ Section when you need one? With so much information (and misinformation) out there, doing your health homework means sifting through all of it to find the most informed and reliable sources of advice.
How do I really know how many calories to eat?
Is there a danger in consuming too many Omega 3s?
What’s the best thing to eat after my hard workout?
Does drinking out of a straw really make me bloated?
Everyone will have an answer to these questions– your personal trainer, the nutrition-related infomercial you saw on TV, your fitness-magazine-reading best friend. Remember that nutrition is a health science, which requires years of study and experience to achieve true expertise. And despite the information you receive from its many sources (chefs, writers, food bloggers, doctors, nutritionists) sometimes what you really need is to go straight to a nutrition expert, a Registered Dietitian. Registered Dietitians (RD) are nutritionists, but not all professionals operating under the title nutritionist are RDs, who meet the gold-standard in professional nutrition.
Submit your question for me at the Access Hollywood Live facebook page and check out their blog updates every Thursday!
|Nationally recognized nutrition expert and published author Keri Glassman is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice based in New York City. For years, Keri has been a leader in advancing a “whole person” approach to health and wellness.She has dedicated her career to creating services and promoting education through her Nutritious Life brand. She has authored two books; the most recent is The O2 Diet. The Cutting Edge, Antioxidant-Based Program That Will Make You Healthy, Thin and Beautiful. (Rodale, December 2009.) This book translates complex scientific research on antioxidants and the ORAC scale into useful and usable tools that everyone can benefit from. It empowers people to live a more Nutritious Life by combining a nutrient dense, high antioxidant diet with the other components of a Nutritious Life. The O2 Diet follows the Snack Factor Diet, (Crown, 2007.)Keri is a contributing editor and advisory board member for Women’s Health Magazine, and was the first registered dietitian to create a real food based snack bar, KeriBar.Additionally, Keri is the Nutrition and Health contributor for NBC’s New York Live, and is regularly featured on national television programs including NBC’s The Today Show, ABC’s Good Morning America, Access Hollywood Live, The View, Dr. Oz, The Doctors, The Wendy Williams Show, MSNBC and The Fox News Channel. Keri resides in New York City with her children, Rex and Maizy.|
It’s one thing to want to get fit, but it’s a whole other thing to actually do it. Going from couch potato to enthusiastic exerciser takes some serious motivation and a fitness plan that’s easy to follow.
We went to celebrity fitness guru David Kirsch–the man behind the bodies of Heidi Klum and Anne Hathaway–to get his tips for getting your butt off the couch and working out. His simple plan will help you get toned, without having to morph into a total gym rat.
Set Reasonable Goals
The easiest way to discourage yourself is to set an unreasonable goal–there will be no way for you to hit it and you’ll wind up getting frustrated and giving up. Kirsch recommends setting an obtainable goal, such as “I want to lose five pounds,” or “I want to fit into my skinny jeans.” It’s also important to be realistic about your time frame and the amount of exercise you do each day. “Don’t start off at two hours a day–you’ll burn out,” says Kirsch. “If you are not sure what you’re doing, find a good trainer or training material to guide you.”
Movement = Exercise
“You don’t need to go to the gym to exercise,” says Kirsch. The easiest way to start your new fitness routine is to incorporate exercise into your daily routine. “When you get out of bed in the morning, before heading to the shower, do 15 knee bends, 15 lunges and 15 crunches. When you’re making breakfast, do some isometric contractions: squeeze and release your abs, your butt, your thighs,” he says. Get your body moving with a 10 minute express workout–be it yoga or stretching or cardio–every day before work. “If you start that way and build from that, you’re more likely to stick with a program,” says Kirsch.
Find Time For Fitness
Feel like there’s no time in the day to squeeze in exercise? Kirsch says that any exercise is beneficial, no matter how little. “The reality is that our lifestyles are conflicting and everyone has different physical needs for exercise. Ideally, you should be doing an hour of exercise a day, but if you can only find time for 10 minutes, than 10 minutes of focused training beats doing nothing,” he says.
According to Kirsch, the number one biggest mistake women make while exercising is not focusing on what they are doing. That means no more cell phone, no more magazines and no more TV while you are working out. “You need to make the most of your time at the gym while you are there. Sitting on the treadmill and talking on the phone doesn’t give you the exercise you really need. Whatever you are doing, focus. Connect your brain and your body so you can really focus on what you are trying to accomplish,” he says.
|DailyMakeover.com from Makeover Solutions, Inc., is the web’s leading beauty information site, providing virtual makeover technology and content for women to create personalized makeovers. DailyMakeover.com’s virtual Makeover Studio enables users to see themselves wearing numerous hairstyles, makeup shades and fashion accessories to create their best makeovers, which can be saved, printed, or emailed. DailyMakeover.com is headquartered in New York City.|
Fall is a great time of year with regard to health and fitness. Hopefully, you have come off of a great summer where the beautiful weather is all the motivation you needed to get into better shape. Now fall will afford you two new reasons to continue on your pursuit for health and fitness.
1) The weather and unique natural beauty of fall make it especially conducive to maintaining all the conditioning gathered from the summer.
2) You’ll want to maintain a head of steam as you head indoors for the coming winter where the short and cold days have sunk many a fitness plan.
To start, keep utilizing the pleasant temperatures and fall foliage changes to keep you outside. Go to the local park and by combining the paths and a little creativity you can design a high intensity circuit that will be fun and challenging.
Try this –
Look for a loop that is from 1-2 miles in length.
Set your timer at two minute intervals, there are many apps you can acquire for free that make this really easy. I use HIIT Intervals on my Android.
Start jogging or walking quickly until the timer goes off. Now for the next two minutes do one of the exercises listed below like walking lunges, once the timer goes off again continue on your path until the next timer sounds at which time you choose another exercise for two minutes, and so on and so on. With just a mile loop you will have created a workout that is challenging, works many different energy systems and lasts from 30-40 minutes in length.
Ten suggested exercises:
2. walking lunges
5. bear crawls
6. mountain climbers
8. hill sprints
9. pullups on a tree
10. squat jumps
Try to do the above exercises for the total duration – two minutes will challenge even the most fit. Do one loop or three for an amazing training experience.
Also, to challenge you further pick a weight vest (I like V-Force Vests) to wear while doing the above and take your conditioning to a whole new level.
This is the time to delve into new programs that keep the intensity high and infuse energy into your day and life like AS ONE!
Check out the AS ONE Fitness Program and more tips here.
| George Vafiades has been a Head Coach at TriLife in NYC since 2005, and holds a BS in Anatomy/Physiology from University of Buffalo. George’s professional certifications include USA Triathlon (USAT) Level One, and USA Cycling, Level Three. He also has competed in multiple Ironman and Triathlon competitions.
“One of the rewarding aspects for me as a coach is seeing individuals achieve as a group.” ~ George
Mark Merchant is currently the Director of Training at ALTA Physical Therapy in Manhattan. Mark’s multiple professional designations include: 1) Certified Strength and Conditioning Specialist (as designated by the National Strength and Conditioning Association) and 2) Performance Enhancement Specialist (as designated by the National Academy of Sports Medicine).
“Effective coaching requires the coach to retain a certain degree of supportive tension. AS ONE coaching instills and builds a sense of accountability for those coached.” ~ Mark
Two things we are all about at PageDaily are fashion and fitness. That’s why we just couldn’t help but share that one of our favorite designers Yigal Azrouel has teamed up with FITiST, a unique new fitness membership plan incorporating multiple studios and classes, to create a “Fit for Fall” plan that’s a great deal. Instead of just having a membership to one gym or many memberships to studios that offer different kind of classes, the invite-only site allows you to manage your memberships to some of New York’s hottest workout destinations on one platform.
With “Fit for Fall” you get 6 Indoor Cycling Classes, 4 Performance Classes and 4 Yoga Classes for a total of 14 classes a month for $350. These are some of Yigal’s fave workouts when he isn’t surfing. Plus, he’s hooking FITiST members up with $100 to spend at his Meatpacking boutique and one of his signature scarves, for free! Stylish perks for staying fit? Yes please!
Has your workout routine left you in need of some fresh air? Try stepping outside! Read on to learn how to turn any outdoor space into your very own personal gym – open 24 hours and free of charge. All it requires is a touch of imagination, a sprinkle of will power, a dose of desire and a pinch of knowledge.
Let’s break down the key elements involved in creating a safe and effective outdoor workout. The first thing to do before creating your outdoor workout is to choose your workout “goal”. The goal of your workout will then help drive the design of the elements you include. Some possible goals for your workout might be
a) to burn fat – work aerobically
b) to train for power and speed – a sports specific workout
c) to reduce stress – a more meditative – stretch oriented workout
d) overall fitness – a bit of each of the above goals.
Once you have decided on your workout goal it is then important to assess what you have to work with in your given environment. A few general assumptions can always be applied no matter what your geography.
Fixed objects (defined for our purposes here as objects that will not come loose when pressure is applied) – such as trees, sturdy fences, telephone poles, picnic benches, lifeguard stations etc. can always serve as a fixed “anchor” for looping ropes, tying ropes and resistance bands etc. This will allow you to create a sort of cable, pulley type of exercise station. This will be the area where you can do exercises like cable rows, bicep curls, chest presses, wood chop and golf swing drills.
Flat and wide open non-cement surfaces – such as grass, sand, dirt. These surfaces are perfect for jogging, sprint drills, sports drills, plyometrics and lunging.
Flat hard surface – such as pavement, tennis court, cement area. This is a great surface for jumping rope, doing medicine ball drills and footwork drills.
Raised (at least 6” and not more than 18”) and fixed objects – such as benches, steps, picnic tables. Excellent for doing step ups, push ups – incline or decline, abdominal knee-ins, tricep dips.
A staggered line of repeated objects – such as light poles, trash cans, fence posts etc. Excellent to use for doing repeats of an exercise such as sprints, running drills, line drills and more. Two poles or trees in a line can be used to tie off a rope between the length that can be used for over/under drills – common in boxing training, sports training and more.
After you have assessed your area and made decisions about how you will use what you see, it is time to come up with the workout design. Here are the basic guidelines to use to create an effective and “out of the box” type workout. I find that a hybrid workout of the goals I mentioned at the beginning of this article creates the most effective routine. With that in mind, here are some ideas about what to combine for the most complete workout.
The workout should contain a warm up and cool down, five to ten minutes of each – followed by thirty to forty five minutes of your main workout.
Include some resistance exercises for strength and toning – rowing, push ups, bicep curls, tricep dips.
Include some aerobic activity in the workout, i.e., jump rope for three minutes in between a set of rows and push ups. Sprint one direction to a tree and then light jog back to starting point. Repeat several times.
Include some agility and leg/glute work, such as sprint repeats on a flight of outdoor stairs or take two stairs at a time all the way to the top. Walk back down – then repeat.
Include some power work using a hard surface for medicine ball “throw downs” or plyometric drills.
Include a stretching and flexibility element by adding some yoga poses. This can easily lead into your cool down.
Put all that together and you will have created a well rounded, fun and challenging “environmentally” based workout.
| Rebecca Kordecki, aka the “Booty Guru”, is a fitness and lifestyle expert, media personality and creator of the hottest, new core and lower body workout, Booty Slide®. Rebecca and Booty Slide® have been featured on “The Today Show”, “EXTRA”, Channel 11 News and have been written up in such high end periodicals as Vogue, InStyle, Shape, TimeOut NY and Daily Candy amongst others.
Recently named “The Best Personal Trainer” in the Hamptons for 2009, a much coveted and hard to come by title, Rebecca has had a career in fitness for over 17 years. From the East coast to the West coast she has worked with celebrities, high profile executives, professional athletes and others from all walks of life. Her client roster includes such celebrities as Raquel Welch, Hunter Tylo (“The Bold and The Beautiful”), Oliver Stone, Elijah Wood, Rick Fox, Scott Wolf (ABC’s V and Party of Five), Dwayne “The Rock” Johnson and Kevin Bright (Executive Producer of ”Friends”) and Fortune 500 Company CEO’s and Executives.
The Blackwatch Polo team including world famous polo player and the face of Ralph Lauren’s Polo, Nacho Figueras, have hired Rebecca for two seasons in a row. Due to her strong athletic background, Rebecca’s knowledge and understanding of athletic conditioning and strengthening has been a tremendous asset. Rebecca’s clients think of her as their coach, confidant and have often referred to her as an inspiration.
Rebecca continues to train clients one on one, as a personal trainer, and while customizing her workout to suit each individual’s needs, she believes in providing a refined and targeted approach for the best results.
On a group fitness level, Rebecca’s newest creation, Booty Slide® originated out of her desire to create a quick total body workout for her celeb and VIP clients’ demanding schedules. Booty Slide® can be done almost anywhere and anytime without cumbersome equipment. Weighing under two ounces and fitting in your back pocket is the secret to the most effective, mobile workout in the world, Booty Slide® patented booties and the Booty Slide system! An intense, total body training “system” that focuses on building core strength, increasing cardiovascular fitness all while targeting problem areas; hips, buns and thighs.
Ms. Galaxy Title holder and Tri-Fitness finalist, Rebecca has been active in the industry as a fitness trainer, health & fitness Company Ambassador, commercial actress (national commercials), fitness model and spokesperson.
Pro Athletes, Celebs, high profile clients all have one thing in common and that is a trainer who provides discipline, results and a focused strategy for achieving their goals. There is a reason, Rebecca was awarded “The Best of The Best” personal trainer for 2009 in the Hamptons.
Rebecca has certifications from ACE, ACSM and AFAA.