If you are doing both cardio & weights on the same day, how do you know which to do first?

Think about which aspect is most important to your workout: aerobic activity or strength training. Is your primary focus to burn as many calories as possible (aerobic activity) or build muscle (strength training)? If aerobic activity is most important, do it first because the intensity and duration could be diminished otherwise. If strength training is most important, do it first because the amount you can lift and how many reps/sets you complete can be affected if you are more tired. This will ensure optimal performance on the most important activity. (For example, someone training for a race would probably do aerobic activity first.)

Another thing to think about is occasionally alternating the order of activity. When you do the same exercises in the same order over and over again, your muscles get smart. They become efficient and aren’t challenged as much, leading to plateaus in strength gain and weight loss. Every once in a while, change it up for a week or so and you should continue to see results.

from sparkpeople

Is there anything more boring than the treadmill? After endless hours staring at the same wall, anyone would start to wonder if that’s all there is to exercise. But it doesn’t have to be that way. By shaking it up and loading your workout with variety, you can rediscover the fun of a good treadmill workout.

Change up the pace
If you always walk at the same speed for the same amount of time, your body will get used to the routine and you might not see the long-term affects that you desire. Keep in mind that the body responds to changes in pace and sparks your metabolism accordingly. You can begin by trying a pyramid scheme. For example: walk at 3.2 mph for 1 minute then pick it up to 3.5 mph for 1 minute, then go to 3.3 mph for 2 minutes and then 3.6 mph for 2 minutes, etc. You can continue up the pyramid until you reach a point where the speed is at a level where you cannot hold it for the time period and then go back down. Before you know it, you will be walking faster and the time will have flown by.

Do you want to get the most out of those 30 minutes on the treadmill, or any kind of cardio exercise? You maximize the benefits of cardiovascular activity when you exercise in the zone of your target heart rate (THR). In general terms, your THR is 60-80% of your maximum heart rate. There are a couple of ways to figure this out, but here is the simplest.

1. Find your maximum heart rate. To calculate your max heart rate subtract your age from 220. For this example, we’ll say my max heart rate is 200.
2. Multiply your maximum heart rate and your first percentage. So, if my max heart rate is 200 and my first percentage is 60%… 200 x .60 = 120.
3. Repeat step 3 with the second percentage. So… 200 x .80 = 160.
4. Document your zone range. Unless you want to be calculating these often, write down your findings. In our example, I’d write down “60-80% = 120-160 Heart Rate.

Taken from SCW Fitness

We know that working out on an empty stomach is not the best choice, but with so many choices, including supplements, our decisions become harder to make. It is difficult to know what to eat before a workout and when. What you eat has a large impact on your exercise routine. It may make a difference between an energetic workout and a workout where you are “chomping at the bit” to head home and eat. Follow these basic guidelines for fueling your body before a workout.

CRACK OF DAWN WORKOUTS

Now many of us have the ability to workout in the wee hours of the morning (before our bodies have had a chance to give a good argument), try to at least eat something small to avoid feeling dizzy, and or having hunger pains. Make sure you have enough time to digest the food before your morning workout too. Try eating a 200-300 calorie meal/snack if you are going to work out within one hour of waking up. Avoid too much fat or protein since these take longer to digest. Suggested eats: bagels, granola bars, raisins, bananas, or a liquid meal ( sports drinks/high carb).

THE  NOONERS  WORKOUT

In order to avoid hunger during your noon time workouts, be sure to plan your day and have a snack or eat your meal 1-2 hours before your workout. Also target 200-400 calories ( close to 2 hours = 400 calorie meal/snack) for your consumption. Great options are meal replacement shakes or bars, yogurt, fruit, or even a small bowl of oatmeal.

AFTER WORK WORKOUTS

The key in the afternoon is to plan ahead. 2-3 hours before leaving work eat a small balanced (60 carb/20 protein/20 fat) meal around 300-400 calories. Suggested eats: cheese/crackers. cottage cheese and veggies, a whole grain muffin and/or fruit.

KEEP HYDRATED BEFORE, AFTER & DURING EXERCISE

Your hydration is key before, after and during your workout. Dehydration may cause headaches, cramping and fatigue. A good rule of thumb is to drink water throughout the day, then have 8-24 oz (depending on your body) an hour or two before your workout. Sip water during your workout and drink plenty of liquids after your session.

1. Which sandwich has fewer than 500 calories?
a. chicken salad
b. tuna wrap
c. turkey
d. tomato & fresh mozzarella
e. turkey or chicken panini

2. Which breakfast has about half the calories of the others?
a. pancakes with syrup
b. Belgian waffle with fruit topping
c. French toast with syrup
d. scrambled eggs with buttered toast
e. eggs Benedict

3. Which Italian dish has fewer than 800 calories?
a. fettuccine alfredo
b. eggplant parmigiana
c. spaghetti with meatballs
d. lasagna
e. cheese ravioli

4. Which breakfast has fewer than 300 calories?
a. bagel with light cream cheese
b. scone
c. pecan roll
d. English muffin with preserves
e. Danish

5. Which salad has fewer calories than the others?
a. Greek
b. Asian chicken
c. chef
d. chicken Caesar
e. cobb

6. Which grande (16 oz.) Starbucks drink has fewer than 200 calories?
a. Frappuccino Blended Coffee
b. Frappuccino Blended Crème
c. Chai Tea Latte
d. Caramel Macchiato
e. Cappuccino

7. Which sandwich has roughly 400 more calories than the others?
a. tuna melt
b. hummus & veggies
c. roast beef
d. Asian chicken
e. veggie burger

8. Which Chinese dish has fewer than 1,000 calories?
a. shrimp with garlic sauce
b. kung pao chicken
c. General Tso’s chicken
d. beef and broccoli
e. house lo mein

9. Which sweet has fewer than 500 calories?
a. Starbucks Biscotti
b. Cinnabon
c. Starbucks Carrot Walnut Muffin
d. The Cheesecake Factory Cheesecake
e. Starbucks Old Fashioned Crumb Cake

10. Which side dish has at least twice the calories of the others?
a. mashed potatoes with gravy
b. cole slaw
c. rice pilaf
d. buttered vegetables
e. buttered baked potato

Is your New Year’s Resolution to get in shape? Do you start with great intentions and end up quitting in February? Here are some tips to help you stick with it.

1.) Choose something you like to do. If you don’t like to run, don’t take up running. If you force yourself to do something you hate and are not good at, it’s very unlikely you’ll stick with it.

2.) Get a workout partner. It will hold you accountable & can make exercising more fun.

3.) Schedule your workouts. Write it on your calendar & honor it as you would with any other appointments you have.

4.) Vary your routine. You may be less likely to get bored if you change your routine. Walk one day, do weights the next day, bike then next. Try different group exercise classes at your gym.

5.) Don’t get discouraged. Research shows that it takes about 21 days for a behavior to become a habit.

6.) Set small, realistic goals to start. Don’t set yourself up for failure by committing to exercise everyday for one hour if you’ve never participated in a regular workout routine before. By setting small goals you can achieve, such as three 30-minute sessions each week, you make it easier to experience success quickly.

7. Music. Create a workout play list of your favorite up-tempo songs and change it as needed to keep you engaged.

8.) Hire a personal trainer. A personal trainer can assess your fitness level, develop a program to meet specific goals and measure your progress. They can also keep you accountable and show you different exercises to vary your routine.

9.) Don’t give up. If you miss a few days, or even weeks, of your exercise routine, don’t give up!! What is important is getting started again as soon as you can.

10.) Reward yourself for your successes. Remember how good you feel after exercising when you don’t want to work out. Reward yourself with healthy options, such as exercise apparel, new music or a massage.