Sunday, September 18, 2011

Bored with Your Cardio?

Bored on the treadmill? Tired of going up and down on the elliptical?
It's good that you are doing cardio- you have to do cardio for a strong heart and circulatory system. Here's a few tips to keep it interesting!

1. Raise It!
Raise the incline on the treadmill or elliptical for a challenging change of pace. The extra incline will force your heart to pump quicker and your muscles to work harder. The higher the incline, the more difficult. Start with a slight incline, then raise as you get comfortable. You may have to slow your pace down, which is fine.

2. Intervals
A simple interval training plan can help you burn extra calories while you keep your workouts interesting. Try doing your normal cardio at your usual pace, after 3 minutes, pick up the pace for 1 minute. Go back to your usual pace for 3 minutes and pick up the pace for another minute. Repeat up to 10 times.

3. Backwards
Try this one on the elliptical only. It's too dangerous on the treadmill. After you've been pumping up and down on the elliptical for a little bit, slow your pace down and try pedalling backwards. It may feel weird at first, but give it a shot for a few minutes, as it will work your muscles in a different way. Hold on to the handle bars for support.


As always, check out www.iBodyFit.com for free online exercises, workouts and fitness tips!

Saturday, September 10, 2011

How to Set Your Fitness Goals (6 of 6)

Ever set out to 'get in shape' or 'get fit', but never got there? You'll probably see better results if you work on your goal(s) before you work out.

There is an acronym in the fitness community that is used for goal setting. A good fitness professional will tell you to set S.M.A.R.T. goals. Specific, Measureable, Attainable, Relevant, and Time-bound. Go one step beyond and set S.M.A.R.T.-R. goals.
The ‘R’ stands for reward. Reward yourself after each goal achieved.

Here is goal #6, Reward Yourself:

#6. Reward Yourself
Reward yourself for a job well done. After setting each goal, decide on a reward that you will give yourself for successful completion of your goal. If your goal is to run a 5k, buy yourself some new sneakers when you finish the race. Lose those twenty pounds? How about that new black dress you’ve had your eyes on?

Achieving any type of goal, whether it is fitness, work or personal in nature is difficult. Keep your goals as specific, personal and relative as possible and you will have great success! Good luck!

As always, check out www.iBodyFit.com for free online exercise and workout videos.

How to Set Your Fitness Goals (5 of 6)

Ever set out to 'get in shape' or 'get fit', but never got there? You'll probably see better results if you work on your goal(s) before you work out.

There is an acronym in the fitness community that is used for goal setting. A good fitness professional will tell you to set S.M.A.R.T. goals. Specific, Measureable, Attainable, Relevant, and Time-bound. Go one step beyond and set S.M.A.R.T.-R. goals.
The ‘R’ stands for reward. Reward yourself after each goal achieved.

Here is goal #5, Time Sensitive Goals:

#5. Time Sensitive
Have a deadline for your goals. Simply stating that you are going to lose ten pounds this year is not enough. Pick a date for your weight loss completion. ‘I will lose ten pounds by February 1st’ is a specific, time-sensitive goal. We all work better under deadlines. Without them, not much would get done!


Check back next week for #6: Reward Yourself.

As always, check out www.iBodyFit.com for free online exercise and workout videos.

How to Set Your Fitness Goals (4 of 6)

Ever set out to 'get in shape' or 'get fit', but never got there? You'll probably see better results if you work on your goal(s) before you work out.

There is an acronym in the fitness community that is used for goal setting. A good fitness professional will tell you to set S.M.A.R.T. goals. Specific, Measureable, Attainable, Relevant, and Time-bound. Go one step beyond and set S.M.A.R.T.-R. goals.
The ‘R’ stands for reward. Reward yourself after each goal achieved.

Here is goal #4, Relevant Goals:

#4. Relevant
Make your goals relevant to you. After all, you are setting them, you are doing them and you will be achieving them. A popular goal is to lose weight. If you don’t feel like you that is a goal for you, then make your own original goal. The closer your goal is to your idea of happiness, the likelier you are to achieve it.


Check back next week for #5: Time Sensative Goals.

As always, check out www.iBodyFit.com for free online exercise and workout videos.