Cooling down and stretching after a workout won't guarantee less post-exercise muscle soreness, but it will reduce the risk of injury and help to re-stabilize the body temperature and heart rate. Here, the experts at Exercise Houston explain the benefits of a proper cool-down.
Why?
The purpose of the cool-down is to slowly decrease the heart rate previously elevated during exercise, so start yours with a low-intensity exercise. It's best to slow your intensity levels gradually as ending your activity abruptly lowers your blood pressure at a quick rate, which could cause dizziness or fainting. Once the heart rate has returned to normal, it's time to stretch.
A proper cool-down offers a number of benefits, including:
- Returning your heart beat and breathing to a normal rate
- Helping to avoid fainting or dizziness, which can result when vigorous activity is stopped suddenly
- Reducing the immediate post-exercise tendency for muscle spasms, cramping and stiffness
- Keeping your flexibility and range of motion intact
How Long?
A cool-down should be performed after any workout. Stretching during your cool-down will help relax and lengthen your muscles, and will improve flexibility. Try holding your initial stretches for 20-40 seconds each. A 10- to 15-minute cool-down period allows your heart rate and breathing to return to normal. After exercise or strenuous physical activity, it is important to decrease your body temperature gradually by slowing down activity for three to five minutes and stretching for five to 10 minutes.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Tuesday, July 5, 2011
Wednesday, June 29, 2011
Bring Your Sexy Back
Summer is the season for backless sundresses, halter tops and bikinis. Unfortunately, back fat can creep up on you when you least expect it, and can be a stubborn beast to banish. Exercise Houston breaks down ways you can keep your back sexy this summer.
Spot sculpting works – focus on a particular muscle group and practice exercises that will firm up that area. Perform back exercises at least three days per week, always allowing a day of rest in between for recovery.
1) Lunge Rows: Using a 10- or 15-pound hand-weight in one hand, get into a lunge position and hinge forward from your hips, not your spine. Pull the weight up to torso-level in a rowing or sawing motion and slowly lower back to the starting position. Your back is typically one of the stronger upper body muscles so don’t be shy about increasing your weight.
2) Lat Pull-downs: Using a wide bar on the Lat Pull-down Machine, hold it with a wide comfortable grip and secure your knees underneath the pad. Pull the bar down to chest level. Extend your arms back to the top, and repeat. Try three sets of 12 lat pull-downs.
3) Reverse Flys: This is the perfect muscle group to target for reducing “bra bulge.” Choose five- to 10-pound weights and begin in a seated position with feet flat, and arms hanging down at your sides. Keep your abs tight, lift both arms horizontally outward and squeeze the shoulder blades together, slowly returning back to the start position. Try three sets of eight to 10 reverse flies.
Don't forget... The trick to spot sculpting is being realistic – if you have overall body fat to lose, your back fat is not going to magically disappear. Get serious about your cardio routine and diet, and remember that it takes 3,500 calories to gain a pound, and 3,500 less calories to burn it. Even 10 minutes of exercise can make a difference!
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Spot sculpting works – focus on a particular muscle group and practice exercises that will firm up that area. Perform back exercises at least three days per week, always allowing a day of rest in between for recovery.
1) Lunge Rows: Using a 10- or 15-pound hand-weight in one hand, get into a lunge position and hinge forward from your hips, not your spine. Pull the weight up to torso-level in a rowing or sawing motion and slowly lower back to the starting position. Your back is typically one of the stronger upper body muscles so don’t be shy about increasing your weight.
2) Lat Pull-downs: Using a wide bar on the Lat Pull-down Machine, hold it with a wide comfortable grip and secure your knees underneath the pad. Pull the bar down to chest level. Extend your arms back to the top, and repeat. Try three sets of 12 lat pull-downs.
3) Reverse Flys: This is the perfect muscle group to target for reducing “bra bulge.” Choose five- to 10-pound weights and begin in a seated position with feet flat, and arms hanging down at your sides. Keep your abs tight, lift both arms horizontally outward and squeeze the shoulder blades together, slowly returning back to the start position. Try three sets of eight to 10 reverse flies.
Don't forget... The trick to spot sculpting is being realistic – if you have overall body fat to lose, your back fat is not going to magically disappear. Get serious about your cardio routine and diet, and remember that it takes 3,500 calories to gain a pound, and 3,500 less calories to burn it. Even 10 minutes of exercise can make a difference!
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Monday, June 13, 2011
Circuit Train Your Way to Better Glutes!
Our glute muscles have the potential to be the strongest muscle in our body, giving us the power to lift boxes, carry heavy bags up stairs, run, jump and play. The more we use these muscles, the more powerful they become.
It’s important to burn the fat that covers glute muscles to shed the extra padding, so cardio exercise should be incorporated into butt-busting workouts. The experts at Exercise Houston share the following circuit routines that start with strength and ends with bursts of cardio.
Begin the circuit workout with:
- 15 alternating lunges per leg, completed while holding five- to 10-pound hand weights.
- Without rest, transition from lunges to wide squats, and complete 15 in a row.
Finish the circuit with:
- One minute of plyometric split jumps to give your heart rate a big boost.
- Repeat this circuit one more time and you’ll be on your way to a toned backside!
Next, try:
- 10 to 15 cross chop squats, alternating the squats in each direction.
- Without rest, transition to a side leg lift and perform10 to 15 on each leg, and
Finish off the circuit with:
- One minute of squat thrusts or jumping jacks.
- Complete two rounds of this circuit and you’ll definitely be feeling the backside burn.
For more experienced exercisers... Try performing single leg squats – research shows that this exercise recruits more glute muscles than many other exercises. It also helps you improve balance and stability.
There are many ways to firm your buns with circuits! By following a circuit workout that involves both strength and cardio, you’ll develop a tighter, firmer backside by burning off that extra layer of fat. As always, eating a clean diet of lean proteins, fruits and vegetables, and drinking plenty of water will help you stay trim and melt the fat.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
It’s important to burn the fat that covers glute muscles to shed the extra padding, so cardio exercise should be incorporated into butt-busting workouts. The experts at Exercise Houston share the following circuit routines that start with strength and ends with bursts of cardio.
Begin the circuit workout with:
- 15 alternating lunges per leg, completed while holding five- to 10-pound hand weights.
- Without rest, transition from lunges to wide squats, and complete 15 in a row.
Finish the circuit with:
- One minute of plyometric split jumps to give your heart rate a big boost.
- Repeat this circuit one more time and you’ll be on your way to a toned backside!
Next, try:
- 10 to 15 cross chop squats, alternating the squats in each direction.
- Without rest, transition to a side leg lift and perform10 to 15 on each leg, and
Finish off the circuit with:
- One minute of squat thrusts or jumping jacks.
- Complete two rounds of this circuit and you’ll definitely be feeling the backside burn.
For more experienced exercisers... Try performing single leg squats – research shows that this exercise recruits more glute muscles than many other exercises. It also helps you improve balance and stability.
There are many ways to firm your buns with circuits! By following a circuit workout that involves both strength and cardio, you’ll develop a tighter, firmer backside by burning off that extra layer of fat. As always, eating a clean diet of lean proteins, fruits and vegetables, and drinking plenty of water will help you stay trim and melt the fat.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Friday, June 3, 2011
Men’s Health Magazine Proves Vibration Training Builds More Muscle
While the likes of Mark Wahlberg and footballer David James praise the effects of Power Plate as part of their fitness regime, there are still many men out there who don’t believe in the power of vibration training. So imagine Exercise Houston’s excitement when Men’s Health published a study showing that using a Power Plate machine WILL actually help to build muscle!
A team at the University of Oklahoma used gym volunteers to test the stress on their muscles using a vibrating platform, before traditional exercise. Researchers found that “stressing your muscles for a few seconds on a vibrating platform, such as a Power Plate, before lifting a weight can temporarily increase your strength, upping your lifting capacity and leading to more muscle gain in a shorter time.”
For all of the guys out there who are still puffing and panting away on a home gym while trying to increase your lifting capacity the traditional way, why not try out the Power Plate machine to warm up your muscle for an accelerated workout?!
A team at the University of Oklahoma used gym volunteers to test the stress on their muscles using a vibrating platform, before traditional exercise. Researchers found that “stressing your muscles for a few seconds on a vibrating platform, such as a Power Plate, before lifting a weight can temporarily increase your strength, upping your lifting capacity and leading to more muscle gain in a shorter time.”
For all of the guys out there who are still puffing and panting away on a home gym while trying to increase your lifting capacity the traditional way, why not try out the Power Plate machine to warm up your muscle for an accelerated workout?!
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Tuesday, May 31, 2011
Overweight? Try an Elliptical!
For individuals who are significantly overweight, the thought of losing weight can be a daunting task. There are two keys to weight loss: cutting down the number of calories consumed and increasing cardiovascular exercise. Weight loss happens when more calories are burned in one day than are taken in.
The American College of Sports Medicine recommends between 30 and 90 minutes of cardiovascular exercise three days per week. For obese individuals, this can be difficult for many reasons. Exercise can be hard on the body’s joints and muscles. The more the body weighs, the greater the impact on those joints.
Exercising in a fitness center or gym can be difficult too as some exercise machines may not accommodate the weight of an obese individual, as many pieces have a weight limit of 350 pounds. If you are serious about weight loss, consider purchasing residential fitness equipment.
Elliptical trainers provide a low-impact workout, reducing strain on cartilage and joints. The continuous motion of the pedals provides the cardio and fat-burning benefits of walking, without the risk of injury that can come from walking on hard surfaces. Most elliptical machines also have moving arm handles, allowing an upper body workout as well as a cardio workout.
When beginning your exercise routine, remember these keys:
- Begin with 30 minutes of cardio per workout, even if you have to start at a slow pace.
- As you begin to lose weight, gradually increase speed, intensity and time.
- Add variety to your workout to stay motivated and keep from getting bored.
Always remember, stepping onto the exercise machine for the first time is always the hardest part. Surround yourself with friends and family who will encourage and motivate you on your weight loss journey.
The American College of Sports Medicine recommends between 30 and 90 minutes of cardiovascular exercise three days per week. For obese individuals, this can be difficult for many reasons. Exercise can be hard on the body’s joints and muscles. The more the body weighs, the greater the impact on those joints.
Exercising in a fitness center or gym can be difficult too as some exercise machines may not accommodate the weight of an obese individual, as many pieces have a weight limit of 350 pounds. If you are serious about weight loss, consider purchasing residential fitness equipment.
Elliptical trainers provide a low-impact workout, reducing strain on cartilage and joints. The continuous motion of the pedals provides the cardio and fat-burning benefits of walking, without the risk of injury that can come from walking on hard surfaces. Most elliptical machines also have moving arm handles, allowing an upper body workout as well as a cardio workout.
When beginning your exercise routine, remember these keys:
- Begin with 30 minutes of cardio per workout, even if you have to start at a slow pace.
- As you begin to lose weight, gradually increase speed, intensity and time.
- Add variety to your workout to stay motivated and keep from getting bored.
Always remember, stepping onto the exercise machine for the first time is always the hardest part. Surround yourself with friends and family who will encourage and motivate you on your weight loss journey.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Wednesday, May 25, 2011
What you need to know about exercising for weight loss
There is no better way to lose weight than to combine a healthy diet with regular exercise. Many overweight individuals, however, may be hesitant to exercise for fear of injury. While many forms of exercise, such as running, may be hard on the joints, it may not be dangerous to run if you’re overweight unless you have suffered a previous injury.
Dr. A Shabi Khan tells CNN Diet and Fitness Expert, Dr. Melina Jampolis, that it is safe for obese individuals to run or jog if they have no existing joint damage.
However, if you have experienced knee or joint damage in the past, it is important to find a low-impact form of exercise. Weight-bearing exercise, such as running may further injure previously damaged joints, and that risk may be increased for the obese.
Training on an elliptical is an ideal low-impact form of exercise. Weight-loss is determined by the frequency and intensity of your workout, as well as your caloric intake, there are many benefits of the elliptical for weight loss.
The elliptical machine offers a low-impact workout. The more weight you carry, the harder the impact of running on your bones and joins. Training on an elliptical reduces the impact, allowing longer-lasting, injury-free workouts. While an elliptical workout is a low-impact workout, it is still weight-bearing, meaning working out on an elliptical will still help build your body’s bone density.
(It is important that you first consult your physician before beginning any exercise routine.)
Elliptical machines also provide built-in training options, which can help you reach your goals and stay motivated. The Landice Executive Trainer Elliptimill comes with 5 built-in programs, as well as time, distance and calorie-burning programs. These programs will adjust resistance and incline based on the information input, such as the user’s weight and age.
To get the most out of your elliptical workout, remember these three factors:
Interval training — Incorporate short bursts of high-intensity exercise into your routine by increasing intensity of your workout for 1-3 minutes with a 1 minute rest in between. On the elliptical, aim to increase your RMP (reps per minute) for 1-3 minutes. You can monitor on the machine’s display. Another way to increase intensity is to increase the incline or resistance of the machine during the intervals.
Speed — Increasing speed during your workout (RPM on the elliptical) increases your heart rate, allowing you to reach a cardiovascular workout level and burn fat.
Intensity – While leisurely workouts can be relaxing, the reality is it is the intensity of your workout that increases calories and fat burned during that workout. Increase intensity by increasing incline, speed or resistance.
Some elliptical machines also have moving handles, which allow more of a full-body workout. To trim up your upper arms, be sure to utilize the arm handles during your workout.
The first key to weight loss is to get moving. Find an exercise you enjoy, and incorporate variety to keep stay motivated during your weight loss journey.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Dr. A Shabi Khan tells CNN Diet and Fitness Expert, Dr. Melina Jampolis, that it is safe for obese individuals to run or jog if they have no existing joint damage.
However, if you have experienced knee or joint damage in the past, it is important to find a low-impact form of exercise. Weight-bearing exercise, such as running may further injure previously damaged joints, and that risk may be increased for the obese.
Training on an elliptical is an ideal low-impact form of exercise. Weight-loss is determined by the frequency and intensity of your workout, as well as your caloric intake, there are many benefits of the elliptical for weight loss.
The elliptical machine offers a low-impact workout. The more weight you carry, the harder the impact of running on your bones and joins. Training on an elliptical reduces the impact, allowing longer-lasting, injury-free workouts. While an elliptical workout is a low-impact workout, it is still weight-bearing, meaning working out on an elliptical will still help build your body’s bone density.
(It is important that you first consult your physician before beginning any exercise routine.)
Elliptical machines also provide built-in training options, which can help you reach your goals and stay motivated. The Landice Executive Trainer Elliptimill comes with 5 built-in programs, as well as time, distance and calorie-burning programs. These programs will adjust resistance and incline based on the information input, such as the user’s weight and age.
To get the most out of your elliptical workout, remember these three factors:
Interval training — Incorporate short bursts of high-intensity exercise into your routine by increasing intensity of your workout for 1-3 minutes with a 1 minute rest in between. On the elliptical, aim to increase your RMP (reps per minute) for 1-3 minutes. You can monitor on the machine’s display. Another way to increase intensity is to increase the incline or resistance of the machine during the intervals.
Speed — Increasing speed during your workout (RPM on the elliptical) increases your heart rate, allowing you to reach a cardiovascular workout level and burn fat.
Intensity – While leisurely workouts can be relaxing, the reality is it is the intensity of your workout that increases calories and fat burned during that workout. Increase intensity by increasing incline, speed or resistance.
Some elliptical machines also have moving handles, which allow more of a full-body workout. To trim up your upper arms, be sure to utilize the arm handles during your workout.
The first key to weight loss is to get moving. Find an exercise you enjoy, and incorporate variety to keep stay motivated during your weight loss journey.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Friday, May 20, 2011
Feeling Depressed? Get Motivated and Start Exercising!
It’s amazing how many men and women resort to surgery to help them feel better about themselves, usually because they’re depressed that their bodies don’t look the way they did 25 years ago!
But surely this is inevitable with age, pregnancy and any other natural life changes your body goes through over the years?! More often than not, surgery will repair the physical changes to your body but what about the psychological changes?
A woman in the Daily Mail earlier this week said that she went through the painful procedure of having her eye bags tightened and the skin from her upper eyelids removed, and although she felt looked better when she looked in the mirror – she was still battling with negative emotions.
So what did she do? She started exercising! It was reported in Women’s Fitness earlier this month that regular exercise can be as effective in treating depression as medication (and surgery). The magazine stated that “in a recent study, 150 patients suffering from depression were monitored, half of which took part in 30-45 minutes of moderate exercise five days a week for a period of 12 weeks.
All of the participants continued taking their antidepressants, but those who did not partake in any exercise showed no improvement, whilst the patients who did exercise showed a 26% remission rate.”
So for those people with busy and stressful lifestyles, we can no longer accept that there is simply no time to exercise. Training on a Power Plate machine takes less that 30 minutes and it’s possible to do a full body workout in this short space of time.
The vibrating machines can be found at Fitness Unlimited, Busy Body, Texas Home Fitness, and Winston Fitness in Houston, The Woodlands, Conroe, Spring, Humble, Kingwood, Cypress, Tomball, Clear Lake, Katy, Sugar Land, so why not try it for yourself.
With Power Plate acceleration training, your natural endorphins will fire up leaving a spring in your step as well as your outlook on life
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
But surely this is inevitable with age, pregnancy and any other natural life changes your body goes through over the years?! More often than not, surgery will repair the physical changes to your body but what about the psychological changes?
A woman in the Daily Mail earlier this week said that she went through the painful procedure of having her eye bags tightened and the skin from her upper eyelids removed, and although she felt looked better when she looked in the mirror – she was still battling with negative emotions.
So what did she do? She started exercising! It was reported in Women’s Fitness earlier this month that regular exercise can be as effective in treating depression as medication (and surgery). The magazine stated that “in a recent study, 150 patients suffering from depression were monitored, half of which took part in 30-45 minutes of moderate exercise five days a week for a period of 12 weeks.
All of the participants continued taking their antidepressants, but those who did not partake in any exercise showed no improvement, whilst the patients who did exercise showed a 26% remission rate.”
So for those people with busy and stressful lifestyles, we can no longer accept that there is simply no time to exercise. Training on a Power Plate machine takes less that 30 minutes and it’s possible to do a full body workout in this short space of time.
The vibrating machines can be found at Fitness Unlimited, Busy Body, Texas Home Fitness, and Winston Fitness in Houston, The Woodlands, Conroe, Spring, Humble, Kingwood, Cypress, Tomball, Clear Lake, Katy, Sugar Land, so why not try it for yourself.
With Power Plate acceleration training, your natural endorphins will fire up leaving a spring in your step as well as your outlook on life
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
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