General Fitness Tips
- Working out for 20 minutes 5 times a week decreases sick days by 40% – encourage your employer to have a fitness facility or at least see if your benefits cover any fitness expenses.
- Don’t take pain killers pre/post work out. Researchers found that pain killers were no more effective than a placebo in relieving soreness They also say the drugs may actually suppress muscle growth when taken after a workout.
- Jump rope twice as high and get the rope under your feet twice before you land. Burns about 26 calories per min.
- Having strong core muscles can reduce lower back pain and make everyday activities easier. Try using a bosu ball or exercise ball when you exercise.
- Less is more—you don’t need long hours of fitness. Increase your level of output and decrease your time spent working out.
- For a full body workout in a hurry do exercises that engage multiple muscle groups like: kettlebell swings, jump rope, ellipticals.
- Not a morning person? Try this – For 4 weeks force yourself up 15 mins earlier and do any type of physical activity even walking. As you near the end of the 4 weeks, you’ll have a new habit and will be able to progress to greater amounts of exercise.
- Drink water…especially before, during and after a good workout. Every system in your body depends on water. Remember the 8×8 rule. At least 8 glasses of 8 oz. of liquid a day to start with then increase it a bit. The 8×8 water rule (eight 8 oz glasses) yields 1.9L of water and is a beginning point as men should actually drink 3L of liquid a day and women 2.2L.
- Do both Muscle-strengthening and bone-strengthening activities. Bones get stronger when your muscles push and pull against them. Examples of bone-strengthening activities include running, walking and yoga – work them into your routine.
- Use dumbbells, barbells, and machines in that order. The smaller muscles you use with dumbbells fatigue before your larger muscle.
- Ease into stretching, start with short increments and work your way up. Start with 15-20 seconds, back off then repeat as needed.
- Remember to take 1 to 2 days off a week from training. Your body needs time to rest and rebuild its muscles.
- Over training? check your pulse first thing in the am the day after a workout. If it’s 10 BPM above normal, your body is still recovering.
- Every 4 weeks, measure a variable—waist size, body fat, bench press—that equates to your end goal. Results = motivation!
- Don’t relax your abs as you lower your chest during a crunch — To get the firmest abs sustain the contraction all the way!
- Exhale forcefully at the top of the movement when you do crunches. It forces your abs to work harder!
- Avoid sit-ups with anchored feet, which can hurt your lower back and use more hip flexers and less abs.
- For every set of ab exercises you do, do a set of lower-back exercises. Focusing only on your abs can lead to bad posture & lower-back pain.
- Practice negative splits. Run the second half at a faster pace – allowing your muscles to warm up will help increase your pace.
- Increase the speed of your running strides not the length to b faster. Your foot should land under your body not out in front of it.
- When running watch your breathing. Slower, deeper breaths will help you and make you feel better than quick, shallow breaths.
- Write a “best by date” on your shoes when you buy them. Shoes last about 500 miles, Guestimate how many weeks that will be.
- Breathe so your belly rises as you inhale then your lungs are inflating fully with oxygen, you’ll be able to go longer.
Bench Pressing Tips
- Look at your dominant hand (without turning your head) while you’re bench-pressing. it will allow you to lift more weight.
Lat Pulldown Tips
- When doing lat pulldowns, don’t wrap your thumb around the bar- place it on top by your index finger you’ll work your back harder.
Chin Up Tips
- To make the exercise seem easier imagine pulling your elbows down instead of pulling yourself up!
- Tips for doing the grind (or any hike) don’t look up look directly in front, always keep moving, think positive thoughts, drink water!