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5 posts tagged heart rate
No time for a full workout with all of the holidays festivities? We get it. Try this total body circuit to get your heart rate up and your muscles toned in 20 minutes!
Before you get started, it’s important to spend a little time warming up. A light jog, jumping jacks, anything for at least 5 minutes. Getting your muscles warm will make the circuit EASIER and more effective.
Have you ever noticed how when you start working out, it’s really HARD to do stuff you think should be easy? Like your body hurts.
Then in the last 20 minutes of class, when you think you should be exhausted, you feel like the exercises are easier and you could keep working a little longer?
Are you screaming YES! in your head??
Well, that’s because it takes a while for your body to get warm. Those people who come and walk on the treadmills before class aren’t fanatics, they’re smart. They know that a warm up will make the workout less painful and allow their body to work harder.
Here’s why:
- Increases muscle core temperature, thus decreasing work required for muscle contraction and making movement feel easier.
- Allows higher maximum cardiac output and oxygen consumption. (Translation: It increases your endurance and speed.)
- Causes blood vessels to dilate, which aids the transportation of oxygen and nutrients to the working muscles (so you can run faster and jump higher).
- Increases your range of motion by heating the synovial (lubricating) fluid in your joints,improving flexibility.
- Warms you up mentally, increasing motivation and focus.
(list via “The Art of Warming Up)
Before ANY workout, you should carve out an extra 10-15 to allow your body to warm up. And, the greater your fitness level, the LONGER it takes for your body to warm up. For some of you, 30 minutes could pass before you feel the change.
Next week Bri will post a video of different warm up exercises you can do ANYWHERE if you don’t have access to a treadmill. Check back in to watch!
It’s Time. You NEED to get a heart rate monitor. Yes, it’s that time.
We have been telling you this for a while now, and you’ve brushed us off. But it’s about to be necessary for a BLAST class as we will be teaching ZONE classes. So instead of using numbers to guide you in a general direction, each class will be customized to YOUR body, YOUR heart, YOUR limits.
Don’t miss out, don’t just do the class. You’re doing it already, might as well do it right, burn more calories, get stronger, feel better!
Set up an appointment with Rich and we’ll hook up your heart rate monitor so it’s set for your body, not the National Average that you are already WAY above.
Then, if you want in on the true secret of WORKING OUT LESS and BURNING MORE FAT, you’ll go see Hilary for your free nutrition consultation.
We’re giving you the tools, USE THEM!!! As Missi always says, “Take advantage of us!”
“That’s definitely the hardest circuit yet.”
“My heart rate stayed above 170 for over 45 minutes.”
“Most calories burned for me in BLAST class!”
THE CIRCUIT WILL GET YOU GOOD! This week Bri and Luis came together to create a circuit that is 80% cardio to keep your heart rate in zones 4 and 5. There are only 4 lifting/resistance standing stations.
Remember, you have to challenge your body to change it.
A little motivation for your workout this week!
Katy WORKS LESS and burns more. You can see her many rewards. Can you also point out her key to smart work instead of constant hard work?
We have a free seminar on October 21 where we will give you all of the answers you need to get on the Workout Less, Eat More, Burn More program.
