Exercise – Page 5 – fitinyyc – In-home Massage Therapy, Personal Training, and Corporate Wellness in Calgary

Why girls should play sports

Posted on August 23, 2013 by fitinyyc

Thanks to @kidshealth for this great article. Really, a must read for anyone with a young daughter.

http://m.kidshealth.org/kid/stay_healthy/fit/5_sports.html

Stay strong YYC!!

Here is a general, full body workout for the exercise beginner. This is intended to be rather easy. Starting on an exercise program should be progressional to limit injuries.
Do each of the following for 15 repetitions. After each, use the bottom stair on your in-home staircase or step at the gym and step up and down for 30 seconds then move to the next exercise. Remember to alternate the lead foot on each new stepping set. Rest as needed and remember that no one should embark on an exercise program without full medical clearance from their doctor!!
1. Bicep curls
2. Lying tricep extensions (skull crushers)
3. Squats
4. Push-ups. (Modify if necessary, ie. on knees, against wall)
5. Bent over row
6. Face up bridge (lying on back, knees bent at 90 degrees, raise hips off of ground and hold as long as possible).
Remember that this is for beginners.
Stay strong Calgary!!

Have fun!!

How to make a front bridge/plank harder at home

Posted on August 20, 2013 by fitinyyc

Now here is a totally imaginative and spontaneous way to increase the intensity for a front bridge/plank exercise. (You need an additional family member for this).

Thanks to the Pedersen family for the inspiration!!

Obesity may be deadlier than originally thought!!

Posted on August 17, 2013 by fitinyyc

Check this out. Interesting!
What do you think?

http://www.nbcnews.com/health/heavy-burden-obesity-may-be-even-deadlier-thought-6C10930019

Easy workout?

Posted on August 15, 2013August 15, 2013 by fitinyyc

Here is one to test yourself with.

Pick a number of burpees that you think you can complete in a minute. 20 is alright if you have never tried. Now half that number. Most beginners should try a single number to start with (trust me!).

Now do that many burpees every minute (resting when you are done, for the remainder of the minute) at the top of the minute for 10 minutes (20-30 minutes if you are so inclined).

Most likely you have picked a number that is to high and will not complete every minute without overflowing into the next minute. If this is so, lower the number to a doable one and continue.

Remember, you want a few seconds rest before the next minute starts or you will be doing them non-stop.

V02 max explained

Posted on August 13, 2013 by fitinyyc

V02 max is:
V- volume
O2- oxygen
max- maximum capacity
a measurement that is used in most sports testing to evaluate an athletes cardiovascular ability. In short it is a combination of how well the respiratory system collects oxygen, how well the circulatory system distributes the oxygen and how well the muscles use the oxygen as fuel.
It can be measured directly or indirectly. It can also be measured maximally or sub-maximally. It can become very complicated to understand but individuals can have their VO2 max estimated by a CEP as stated prior. You can also have a direct, maximal test done if you find a place that is equipped.
Stay strong Calgary!!!

Cardiovascular requirements for improved fitness

Posted on August 13, 2013August 13, 2013 by fitinyyc

Did you know that the ‘new’ guidelines for cardiovascular exercise have been modified? It is now considered to be cardio beneficial to do as little as 10 minute increments of exercise. As long as you are reaching a moderate level of intensity and accumulating 150-300 minutes over the course of the week. Now this is where it gets a bit complicated, moderate intensity is considered to be approximately between 45-65% of your V02 max or 60-70% of your age predicted heart rate. You can have an true or estimated V02 max test done by any CEP (certified exercise physiologist) or you can calculate your heart rate (HR).
220-age x .6
Remember, this is an estimation and a more accurate calculation should be done by your CEP to ensure accurate numbers for safety and increased gains in cardio.
Please remember to comment if you need any advice on how to move forward!!
Stay strong Calgary!!!

Stress

Posted on August 12, 2013 by fitinyyc

Stress is a major contributor for many medical conditions: high blood pressure, anxiety, hypertension, depression and obesity to name a few. It has been well proven that both exercise and massage can reduce stress levels.
Exercise: reduces cortisol levels, gives a feeling of accomplishment, increases endorphins (feel good hormones), distraction from stressors. There are about 50 to list, these are just a few.
Massage: calming, reduces muscle tensions, releases endorphins, pain reduction (eventually). Again, to many to list.
The point is, between exercise and massage, stress in manageable! I know everyone is busy, I know everyone has no time and I know that it never seems like a priority.
What has to happen before it becomes a priority?
Take care of yourself and you will be around longer to take care of the ones you love!
Stay strong Calgary!