June 25th, 2008
but efficient. Is this what you are looking for in a workout program? If you are the type of person that is so busy you need to schedule a time in your day planner just to use the bathroom, then circuit training might be right for you.
What is circuit training?
Circuits are structured programs consisting of resistance and cardiovascular activity. A typical circuit includes a number of “stations” for strength training. You can have as few as 6 stations or as many as 15 based on your fitness level. In between each station is your cardiovascular exercise. Perform anywhere from 30 sec-3 minutes of jogging in place, jumping jacks, jumping rope, shuffles, step ups, etc. Move from cardio, to station, to cardio, to another station and so on until your time is up!
Circuits help to elevate your heart rate, keep it up throughout your entire exercise session and get that much needed strength training that’s good for your muscles and bones. They are extremely efficient and convenient. If you only have 15 minutes to spare, you can fit in 6 or 7 stations and a bit cardiovascular exercise, and not feel guilty because you can’t make it to the gym that day. Circuits can be performed anywhere; from the gym, to the parking lot, to your living room or porch, and even the office!
*Remember to always warm up for 5-10 minutes prior to participating in any fitness activity and to stretch those muscle out when you are done.*
Check out one of my favorite websites that includes circuit training suggestions: Sparkpeople.com
June 25th, 2008
You had fun with them as a kid and now studies are proving that jump ropes and hula hoops are great exercise tools – for you and your entire family. They’re fun – they’re fitness and they’re something your family can do together – what more can you ask for!
Hula Hoops: According to the Cooper Institute, a non-profit health research and education center, one minute of hula-hooping can burn as many calories as running an eight-minute mile. The circular motion from this activity promotes correct body alignment and proper posture in the upper body. It is essentially no-impact and a great activity for those living with knee or ankle issues.
I use a sports hoop. It’s weighted and has a wavy shape design. My grandson (age 6) uses a hula hoop we purchased at our local department store. Sports hoops come in different sizes and weights to accommodate a variety of users. One size fits children weighing less than 60 pounds; there is a size for teens weighing up to 100 pounds and a variety of adult sizes to choose from depending on your body weight and hooping ability.
I hoop for exercise and have trimmed a good 2 inches from my waist line, strengthened my abs and back muscles, and improved my posture. My grandson hoops for fun – we have contests to see who can go the longest without a drop. While the main focus is a healthy fun activity, we have noticed a general improvement (over time) in his attention span/concentration ability as he hoops for longer periods of time and stays focused on the activity.
Jump Ropes: Jumping rope is an excellent cardiovascular activity and improves muscular endurance and coordination. It only takes 5 to 10 minutes of jumping rope daily to see a significant improvement in your cardiovascular health. Because you use all of the major muscle groups, both upper and lower, you tone those muscles as well burn an incredible amount of fat.
According to the American Heart Association, jumping rope is not only heart healthy, but may be an ideal brain exercise as well. Researchers are learning that physical activity like jumping rope prepares the brain for optimal learning by raising the heart rate that gets more blood to the brain. The brain needs nutrients and oxygen for heightened alertness and mental focus. Also, the rhythmic aspect of jumping rope not only helps balance, but the beat awareness and beat competency imitate the basic rhythm patterns of language, which can support a child’s ability to improve his/her language skills.
So get out the jump ropes, pull the hula hoops out of the closet and have some good, old-fashion fun. Forget that it’s exercise, remember that it is fun!
