Tag: Fitness

Posted on

Incorporating Fitness into Your Home Routine

No gym membership?  No worries!  Check out FitDeck Exercise Cards and design an in home workout with absolutely no need for equipment.  These cards are designed to make fitness fun.  While you can use them in several different ways, each card has a picture and description of an exercise suitable for beginners all the way up to people in great shape!

I would suggest snagging a deck of the bodyweight cards if you don’t have any gym equipment.  If you’re new to working out, or just getting back into the swing of things, try setting aside 5 cards each day and completing each of the five exercises for a minute straight.  Once that becomes easy try repeating the exercises for 2-3 sets each.  Work your way up to 10 exercises slowly and you’ll be performing some tough 30 minute in home workouts in no time.  Good luck!
Posted on

Exercise of the Day

Consider adding a set of burpees between your strength training sets.  This will help keep your heart rate elevated and burn a lot more calories than your regular lifting routine would allow.  Take the pushup out for a modified version and focus on the full squat, full extension, and recovery squat steps.  Good luck!
Posted on

Injury Prevention Technique

Looking for a change in your routine?  This simple change may help you overcome your plateau while preventing injury at the same time.  In order to keep your muscles balanced it is optimal to workout opposing muscles groups on the same day.  This means that when you’re in the weight room it is ideal to lift biceps on the same day that you’re lifting triceps.  Additionally, chest should be worked out on the same day as back, and quadriceps and hamstrings should be exercised together.  Likewise, when you’re working on your shoulders make sure you’re hitting both the anterior and posterior delts as well as the rotator cuff muscles and traps so that you’re not leaving one part of the shoulder weaker than another.
The biggest benefit of lifting this way is that of injury prevention.  If you’re unable to complete everyday of your weekly lifting routine, at least you know you’ve hit opposing muscle groups on the days that you did make it to the gym.  Consistency in this style of lifting will help you balance your strength and maintain healthy posture.  Often times we get carried away in the weight room and end up just working aimlessly on what we enjoy.  Try adding an educated plan to your lifting routine and reap the benefits of uninterrupted progress.