Tag Archives: exercise tips

Exercising for Weight Loss: The Best Ways to Lose Weight

If somebody asked you right now what is the best way to lose weight, what would you say? If you are like a majority of people, you’d probably answer cardiovascular exercise or respond with a quick “I’m really not too sure.” However, the best exercises for weight loss may just be any type of exercise you are willing to participate in. There are two things that stop people from achieving their weight loss goals, according to strength and conditioning coach and physical therapist Ben Quist, PhD, NCSA. These two things include boredom or injury.

In reality, the most important part of exercising is creating a calorie deficit – burning more calories than you take in. So whether you can run a 7 minute mile or take 30 minutes to walk a mile, the important thing is that you are exercising and sticking with it. If you don’t like running, there is no need to engage in a running program to lose weight. You have plenty of other alternatives. The other crucial element to an exercise is that you are performing an exercise in proper form. Improper form can lead to injuries, which can mean additionally sedentary time.

Ideally, a successful exercise program will include the following key components:

  • Aerobic/Cardiovascular Activity: Aerobic or cardiovascular activity is an essential aspect of a fitness program. Aerobic exercises are exercises that are strenuous enough to temporarily speed up your heart rate as well as your breathing.
  • Maximum Heart Rate: Your maximum heart rate is based on your age. It is estimated that your maximum heart rate can be obtained by subtracting your age from the number 220.
  • Flexibility Training or Stretching: Flexibility training is a crucial component of any fitness program. This type of training helps to enhance the range of motion of joints. This is important because age and a sedentary lifestyle can cause muscles, tendons and ligaments to become shorter and more susceptible to injury over time.
  • Strength, Resistance or Weigh Training: Females can lift weights. Strength, resistance and weight training are aimed at improving the strength and function of your muscles. Exercises can be completed to target each muscle group.
  • Sets: Sets are a key component, especially when it comes to strength training. Sets refer to repeating the same exercise a particular number of times. For example, when completing push-ups, you may complete 25 push-ups at a time. As a result, you may perform one set of 25 push-ups.
  • Repetitions: Repetitions are also referred to as reps. Reps refer to the number of times you complete a particular exercise during a set. For example, you may perform one set of 10 repetitions

Fitness Tips: Surviving the Holidays

The holidays are a wonderful time to spend with family and friends, enjoy good food and relax. Realistically, the holidays can be stressful – jammed packed with shopping trips, to do lists, and overeating. This usually means there is little time to just take a breather, let alone workout. Well, INEVO Contouring wants to help! We’ve complied a list of fitness tips to help your survive the holidays. Remember, it’s important to take a little bit of time and take care of yourself! If you keep up with your fitness routine now, you won’t feel guilty later!

– Don’t set unrealistic goals. You normally might have time to work out 45 minutes a day, but now your days are filled with baking cookies, shopping and wrapping. Instead of stressing out, trying to find 45 minutes – relax. Cut back your workouts to 20 minutes a day, then if you have some extra time one evening, workout a little bit longer. Once January hits, ramp back up to your normal routine.

– Stay active on the weekends. It’s easy to want to cuddle up inside and watch a movie or have friends over for cocktails. Instead, consider doing something fun and active outdoors. Why not suggest an ice skating trip, a powder puff football game or a snow fight?

– Drink your water. In the winter, you might not think water is as essential, but it is! Water not only keeps you hydrated during your late night wrapping sessions, it also keeps you feeling full, since thirst is often mistaken for hunger.

– Enjoy yourself. Sometimes laughter really is the best medicine. So find reasons to smile and laugh this holiday season. You’ll reduce stress, burn calories and enjoy yourself!