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Who would you “Vote” for…

Voting is quite the topic these months, weeks, and days…

I’d like to spin this around and flip it upside down!
The “Cardio” Party

Here’s the pitch…

The “Cardio” Party, known for timing is everything. Long walks, running, elliptical, aerobic classes are a few of their favorite things. The extremists in the party run for hefty miles every day, schedule based running based on upcoming races and events. Great trackers, data miners and wearable time investors to gain knowledge on how to improve their “time” or performance.

Benefits

Strengthen your heart and muscles

Burn calories

Help control your appetite

Boost your mood through the release of endorphins, which are feel-good chemicals released by your brain

Help you sleep better at night

Reduce arthritis pain and stiffness through joint movement

Help prevent or manage high blood pressure, heart disease and diabetes

Start slowly

If you’re a beginner, start slowly. You might walk five minutes in the morning and five minutes in the evening. Gradually add a few minutes to each session and then pick up the pace a bit. Soon you could be walking briskly for 30 minutes a day. Also consider any activity that increases your breathing and heart rate.

Include three elements in your workout:

Warm-up. Before each session, warm up for five to 10 minutes to gradually rev up your cardiovascular system and increase blood flow to your muscles. Try a low-intensity version of your planned activity. For example, if you plan to take a brisk walk, warm up by walking slowly.

Conditioning. At your own pace, work up to at least 30 minutes of cardio a day to develop your aerobic capacity by increasing your heart rate, depth of breathing and muscle endurance.

Cool-down. After each session, cool down for five to 10 minutes. Stretch your calf muscles, quadriceps (upper thighs), hamstrings, lower back and chest. This after-workout stretch allows your heart rate and muscles to return to normal.

The “Lifting” Party

Lean muscle mass naturally diminishes with age.You’ll increase the percentage of fat in your body if you don’t do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.

Benefits

Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.

Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.

Enhance your quality of life Strength training may enhance your quality of life and improve your ability to do everyday activities. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.

Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.

Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.

Sub Divisions of the “Lifting” Party

Most individuals in this party incorporate all of the following into routines and schedules followed up with Inbody or Body Composition tests to gauge success towards their goals.

Body weight. You can do many exercises with little or no equipment. Try pushups, pullups, planks and leg squats.

Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.

Free weights. Barbells and dumbbells are classic strength training tools. If you don’t have weights at home, you can use soup cans.

Weight machines. Most fitness centers offer various resistance machines. You can invest in weight machines for use at home, too.

Getting started

If you have a chronic condition, or if you’re older than age 40 and you haven’t been active recently, check with your doctor before beginning a strength training or aerobic fitness program.

Before beginning strength training, consider warming up with brisk walking or another aerobic activity for five or 10 minutes. Cold muscles are more prone to injury than are warm muscles.

Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance.

Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise.

To give your muscles time to recover, rest one full day between exercising each specific muscle group.

Also be careful to listen to your body. If a strength training exercise causes pain, stop the exercise.

Consider trying a lower weight or trying it again in a few days.

It’s important to use proper technique in strength training to avoid injuries. If you’re new to weight training, work with a trainer or other fitness specialist to learn correct form and technique. Remember to breathe as you strength train.

The “Hybrid” Party

Here’s the pitch…

We love activities that test our physical capabilities, We love exercise of all types, but we love the challenge more! We mold all types of exercise schedules from the “CARDIO” and “LIFTING” Parties. We specifically train for sports and outdoor activities that we enjoy!!!

Little bit of this and little bit of that…

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