Posts Tagged ‘exercise’

The fitness industry and health professionals are always coming up with the best ways to lose weight, get a flat stomach and build muscle. We all know that for many years cardio has been at the top of the list in helping people burn fat and lose those excess pounds. For the past few years, most fitness professionals recommended performing long periods of less intense forms of cardio, such as walking on the treadmill for an hour or so. However, after years and years of performing these types of exercises, many people were not getting the results that they wanted, which lead to the fitness industry reevaluating the best way to lose weight.

Fat burning potential

For the last couple of years, health professionals have been telling us to perform long periods of low intensity cardio to lose weight. They based this theory on the idea that since we burn primarily fat while doing low intensity exercise and end up burning mostly carbs while performing high intensity exercises, we would lose more weight with the longer less intense form of cardio. However, when people were not achieving the results that they wanted, the professionals decided to take another look. What they found was that high intensity cardio was actually more effective at burning fat than longer less intense periods of cardio. They discovered that if you are not using carbs for energy then your fat cells are not able to take advantage of the energy pathways that carbs use, which means that you are unable to burn them. Therefore, you need to do some sort of high intensity exercise to allow your body the opportunity to burn fat.

Which is better

Most of us would believe that if high intensity cardio burns more fat, then that is all we should be doing. However, in your quest to lose weight and become healthier, it may not as simple as choosing one form of exercise over the other. There are many different benefits associated with each type of exercise, and you should make room for both types in your fitness routine in order to get the optimal results. Long periods of less intense cardio has been shown to reduce your triglyceride levels and increase your good cholesterol levels. It has also been shown to help improve the effectiveness of insulin to do its job and helps to eliminate glucose from your blood. So, while performing long periods of low intensity cardio may not help you lose the weight you want, it can benefit you in the long run.

It may not be as easy as deciding on one type of exercise over the other. You should never limit your fitness routines this way. There should always be room for multiple types of exercises in your fitness routine. Do not be afraid to add some variety to your workout to get the best results. By doing different types of exercises you can easily spice up your fitness routine and stave off boredom, which can have you looking forward to your next workout.

– See more at: http://www.9round.com/blog/which-is-better-long-low-intensity-cardio-routines-or-high-intensity-interval-training/

It is that time of year again. We can say goodbye to the sun and warm weather and hello to the cold breeze of winter. This downright chilly season can have a lot of us wondering what we can do about our outdoor fitness routine. Many of us long for that nice long morning run, but we seem to scamper away from the outside as if it is poison once the temperatures start to dip. However, there is no reason why you have to take your workout indoors. You can actually benefit from exercising in cooler weather. It helps you become more energized, burn more calories and can improve your mood, so instead of hiding from the cold, you should embrace it.

Increased energy

Fresh air can do a lot of good for your body. It can empower you and give you that little boost you may be needing to get over certain hurdles in your fitness routine. Most of us do not know that the summer heat and humidity can seem to drag our bodies down. You may notice that during your summer runs, you seem to tire out quickly, but those winter runs have a totally different effect. The cold air most likely will have an invigorating effect on you and stimulate you to work harder. You feel as if you could run longer than before. That is right; nothing can stand in your way, especially not the cold.

Burn more calories

Did you know that researchers have discovered that race times are actually faster in cooler weather than in warmer weather? These quicker run times add up to more calories burnt for you. Your body is actually making itself work harder in the colder temperatures, so you can reap the maximum benefits from your everyday fitness routine. This means you will achieve the results that you have been craving in a shorter amount of time. These winter workouts can do wonders when it comes to shaping your body and achieving your fitness goals, which can be a real deciding factor when you are trying to pull yourself out of bed at five in the morning.

Improve your mood

We all know that our bodies release endorphins as we workout. However, the harder your body works out, the more endorphins are released. And, as we stated before, your body tends to work harder in cooler temperatures. This means more feel good hormones are released, and you benefit by an even bigger boost to your mood. Winter is the time that many of us will need this mood boost. Many people become depressed or sad because of the shorter days and longer nights. It has been proven that people need to have some exposure to sunlight to feel happier, and winter may make it difficult for us to get the recommended amount of sunlight. So, why not go for a run or take a walk in the park on those days that you feel kind of down? It just might help you achieve a better state of mind.

You do not have to allow the cold weather trap you inside. You can still go out and enjoy the outdoors. However, you need to be prepared for the chill in the air. Try to take the necessary precautions in order to stay safe. If it is too dark, raining heavily or snowing, you may want to stay inside, but if it is a pretty day, then take advantage of it. You can go a little stir crazy or become depressed if you try to lock yourself in all winter, so get out there and have some fun.

– See more at: http://www.9round.com/blog/three-benefits-to-working-out-in-cold-weather/

A lot of us have a love-hate relationship with the gym. We know we have to go, but for some of us, we dread walking through those doors. We need to find a way to love going to the gym so that we look forward to our fitness routines. This can help us stay motivated and easily achieve our goals much faster. So, how can we change our attitude about the gym? Here are just a few reasons to keep in mind when you start dreading your visit to the gym.

  1. Socialize with people who have your same goals. This is the perfect place to become connected with others who are striving to do the same thing you are. They can become your fitness buddies, motivate you to work harder and offer you support in times of need.

  1. Exercise year round. It can be fun exercising outside but sometimes the seasons just don’t agree with this. You may have allergies that act up at a certain time. The rain, cold or heat can also dampen your outside workout plans. Weather can be fickle in many places but if you visit the gym, you can always workout no matter what the weather is doing outside.

  1. Access to professionals. If you are a fitness newbie or trying to switch up your routine, you may need expert help. Most gyms give you access to a personal trainer that can help walk you through your fitness routine and even design it just for you. If you do need help, do not hesitate to ask the gym employees for help. They are a great perk that comes along with your gym membership.

  1. Access to different types of equipment. Some of us may be afraid to try new things, but by trying new or different types of exercises, you can workout your entire body and easily achieve an overall toned look. You can achieve a more effective workout by adding in some variety and seeking the guidance needed on how to successfully perform these moves.

  1. Meal planning help. Most gyms are now realizing that in order to help their members reach their goals, they need to offer them assistance with meal planning. Many gyms now have an onsite nutritional team that can map out the perfect meals tailored to help their members become healthier.

  1. Guidance from a trainer. Some gyms have a trainer that can assist you in properly performing any new or difficult exercises you are trying to learn. Most gyms charge extra for a trainer, but there are some brands that actually have the trainer included in your workout at no extra cost. 9Round Fitness is one of them.

The gym can be a scary place that many of us are afraid to visit. However, we can easily start to look forward to going to the gym. All we have to do is change our attitudes and how we view our gym visits. Then we may actually begin to see just how much fun going to the gym can truly be.

– See more at: http://www.9round.com/blog/6-reasons-to-love-the-gym/