#1 Burn: Two-Wheel ItRemember when you were young and rode your bike everywhere you wanted to go? One of the most fun modes of transportation, biking lets you feel the wind and experience the world around you in ways that are impossible when driving a car or sitting on a bus. Hop on your beloved two-wheeler for 15 minutes or more, keep the pedals moving and you’ll cut 100 calories, just like that!
#2 Burn: Grab a Club
Walking an entire 18-hole golf course is a great way to burn a lot of calories. Not interested in hunting down your lost ball in the woods? No problem. A round of miniature golf may not seem intense, but it’s enough to get rid of 100 calories. Act goofy the whole time to embarrass your kids and you’ll burn even more!
#3 Burn: Climb On
Feeling particularly adventurous or ready to try something new? Slip on some climbing shoes and hit your local climbing wall. And don’t worry—you don’t have to climb hundreds of feet to drop 100 calories. You’ll get rid of that many calories in less than 10 minutes. Just be careful: climbing is a great workout that is highly addictive.
#4 Burn: Stand Tall (and Get Wet)
Want to stay cool while you burn 100 calories? Hop in the boat for an afternoon of water skiing. You’ll leave 100 calories in your wake after just 15 minutes of skiing and every minute after gets rid of even more—all while you don’t break a sweat.
#5 Burn: Hit the Mits
Have you ever wanted to give boxing a shot? Mix it up with a partner and practice a little stress relief. You’ll break a sweat in minutes and be well on your way to a fun, incredibly effective workout. Did you know Health & Fitness Specialist Lamar Moore specializes in mixed martial arts? Let us know if you’d like to set up a consultation or one-on-one workout!
#6 Burn: Get Down in the Dirt
You want to eat better and get fit at the same time. Well, here’s the good news: you can do both by planting your own garden. Did you hear that, Barb?! Within the first 25 minutes of digging and planting, 100 calories will go out the window, and when your veggies peek out of the ground, your diet will take a giant step in the right direction.
#7 Burn: Follow Evie’s lead and just Dance!
Even people who hate dancing in public smile while dancing at home with a loved one. Act like a loony for few songs in a row and you can have peace of mind knowing you just shook 100 calories from your shrinking frame. Now that’s something to dance about! Move your body and have some fun doing it.
#8 Burn: Fly High
Trampolines aren’t just for kids. They’re for anyone who wants to burn 100 calories in just half an hour, while pumping nutrients through your joints, and strengthening the spinal column. The next time you see the kids bouncing around, jump in!
#9 Burn: Head to the Mall
Your friends won’t believe you, but the next time you go the mall, tell them you’re going so you can burn some calories. Even if you’re there for just a little while, keeping up a steady shopping pace for 40 minutes is enough to get rid of 100 calories, or more (especially if you shop like Katie)
If you want to really expedite your results then consider working with us on a fitness plan that will transform your life! Remember, every little bit counts along the way!
How to Use It
Once you’ve got a heart rate monitor, all you have to do is strap it on your wrist, start working out, and it does the rest. When you’re pushing yourself in the gym or on a run and are feeling good, check the monitor and take note. That is likely where you want your heart rate to fall in the future. It’s your heart’s sweet spot (for now).
Actually, it’s a good idea to toss on your heart rate monitor when you’re not working out. Wear it while you’re going through your daily routine—working, eating, going to the store. This gives you a baseline to see how hard your heart works normally. So when you start exercising, you should see a size-able change in your heart’s rhythm.
With the heart rate monitor on, you can quickly find your lactate threshold (or red-line). This is when your body switches from using mostly oxygen to using mostly glycogen during high-intensity exertion. You could go to an exercise physiologist and pay for a special test to find this out, but generally that’s not really necessary. Simply note at what point in your workout you’re unable to talk without breaking up the sentence. At this point your breathing rate suddenly increases, your pace is comfortably hard and the benefit is long lasting. Look at your heart rate. Keep that in mind for the next time you work out. The more awareness you work to create, the more advantageous the monitor is.
Watch It Change
As you know, the goal of regular exercise is to beat your body up a little bit. You know, put it to the test. When you do this consistently, your heart does something funny. It actually beats slower. With a heart rate monitor, it’s easy to monitor your overall fitness progress by watching your beats per minute drop. The change will take time and may never be dramatic, but as your body grows more accustomed to being pushed, it responds by becoming more efficient. Your heart is a muscle as well. As you condition it, the volume of blood that it can pump increases and as a result, it doesn’t need to pump as fast.
Take It to Heart
Information is only useful if you use it. Once you learn your ideal heart rate, pay attention to how fast your heart is working during your routine. Then do whatever it takes to get your heart there and stay pumping at that pace until your trainer says to call it a day. Are there certain exercises that spike the heart rate more than others? How about your recovery time–how is that changing?
Create the awareness and the results will quickly follow suit.
Metabolism – The sum of all physiological processes in which matter is produced, maintained, and destroyed. The ability to burn and utilize energy (calories) is a factor of metabolism.
Calorie Deficit – The difference between the amount of calories you take in and the amount of calories you burn. If you create a daily deficit of 500 calories, you are on track to lose one pound of body fat per week.
Body Mass Index – A comparison of weight to height used to estimate body fatness. It does not, however, distinguish between fat and fat free mass (muscle). Thus, someone with lots of muscle may be falsely represented as ‘overweight’ or ‘obese’.
Basal or Resting Metabolic Rate – The amount of energy you expend just functioning from day-to-day. This number does not reflect any type of physical activity whatsoever. It is generally represented in calories.
Strength Training – Using an external load while isolating different areas of the body, to evoke a muscle response and adaptation over time.
Interval Training – Strength and conditioning using intervals of time rather than a set number of repetitions. A great way to mix in cardio with your strength training!
Repetitions – A rep is a single isolated movement from start to finish. Generally, any given number of repetitions forms a set.
Compound Set – Performing two exercises within the same muscle group with little or no rest in between.
Superset – Performing two exercises of opposing muscle groups with little or no rest in between.
To lose weight properly, the kind of weight loss that is long-lasting, you need to exercise.
Diets alone that severely restrict energy intake (which most do) trigger compensatory mechanisms that slow the metabolism and increase appetite.Your body wants and needs fuel. If it’s unsure when the next meal will come, it will look to conserve everything.
A recent study by the University of Copenhagen revealed that in groups of sedentary men, there was a significant advantage to incorporating moderate aerobic activity into the daily routine (just 30 minutes or about 300 calories). Interestingly enough, a similar compensatory mechanism was exhibited by those who exercised at a higher intensity (60 minutes/600 calories).
The group that exercised twice as long actually lost less weight than those who were placed on the moderate intensity regime, even though they burned significantly more calories.
Hmm. The problem is that these previously sedentary men now became too active for their own good.
How is that possible? Without an adjustment period, these new stressors place a significant toll on the body. It’s reluctant to break down too much, too quickly, and compensates by slowly putting the brakes on these processes.
In time, you can burn out, get sick, risk injury, or lose motivation. No one wants to feel physically and mentally depleted. Finding a new exercise routine can be invigorating…finding a way to utilize it in a way that makes sense for you is the challenge.