Circuit training is a combination of cardio and strength exercises. Circuits range from as few as three exercises to upwards of 15. The goal of this training is to complete the circuit to boost your body's strength and endurance.
After each circuit, you'll need some downtime to recover. The optimal rest time between sets for you depends on your fitness goals and your physical condition.
Why Do Circuit Training
The American Council on Exercise (ACE) reports circuit training is one of the leading fitness trends. Circuit workouts are gaining popularity because they aren't as time consuming as other workouts but are still highly effective for enhancing physical fitness.
Strength circuits alternate between upper and lower body exercises so one portion of the body can rest while the other is in motion. In general, rest time is minimized as much as possible. The typical circuit training session takes about 20 minutes to complete.
Short rest periods allow for a highly efficient workout that frees up time for additional exercise. Because of this, most people take about 20-30 second breaks between sets. Taking a longer period of time to rest somewhat defeats the purpose of circuit training. After all, circuits are designed to maximize your workout time.
Why Rest Is Important
The amount of time you rest between circuits plays a significant role in how you feel and how much your workout changes your body. If you don't rest long enough, you burn out quicker. If you rest too long, your workouts lose their intensity. Studies have shown that growth hormone and testosterone are generated in higher levels when you rest for moderate to short periods of time. Rest will also give the body a chance to build muscle.
The bottom line is your muscles and your body's central nervous system require time to recover from work. Failing to rest will reduce your ability to lift, push, run and move freely. Insufficient rest will also reduce your rate of recovery and affect your performance in later exercises.
How Long Should You Rest?
In general, you should give yourself a minimum of 15 seconds and maximum of 60 seconds between circuits. That said, there is no perfect number that applies to every single person. You need to rest as long as it takes to catch your breath and move to the next station with energy and confidence. If you feel like you aren't pushing yourself hard enough, shorten your breaks. If you're overheating, extend them. Just remember to always have some break between circuits.
Rest may not seem like a big deal, but it has the potential to make or break your workout. Don't attempt to teach yourself all the ins and outs of proper exercise and fitness. Get a specialized trainer to help you build the body you've always wanted.
Ready to get started? My free At-Home Workouts eBook provides you with two weeks worth of strength building and cardio exercises.
Fall is here, and that means it's time to carve and eat pumpkins. But most pumpkin dishes are loaded with sugar and fat, which could make you gain weight by the holidays.
If you get the craving for some pumpkin, don't go for muffins, lattes, cookies and pies. Instead, satisfy your cravings by eating healthy pumpkin dishes that give you the energy to push through a grueling workout.
Here are some awesome recipes that taste like fall but are packed with protein and other nutrients.
Pumpkin Protein Smoothie
Smoothies are a great way to get vegetables and fruit in before a big workout. They also taste great. This smoothie is full of protein and nutrients and serves one:
For extra protein, add 1 tbsp ground flaxseed and 1 spoonful almond or peanut butter.
Pumpkin Chocolate Chip Protein Bites
If you’re craving pumpkin desserts, protein bites are bite-sized treats that taste like cookies but are packed with protein. This recipe (modified from this recipe) makes about two dozen protein bites:
Mix all the ingredients together in a large bowl. Using a tablespoon, scoop out the batter and form into balls. Put on a cookie sheet covered in parchment paper, then stick in the freezer for at least an hour.
You can store these in an airtight container in the fridge for 1 week. If it takes you a while to eat these, put half the recipe in the freezer and move to the fridge once you finish the other batch.
Gluten-Free Oat Pumpkin Pancakes
These tasty pancakes include oats, pumpkin and spices that warm you up when the temperatures drop. To make sure your dish is gluten-free, be sure to use certified gluten-free oats.
Be sure to cook these pancakes slowly so the inside of the batter has enough time to become fluffy. The ingredients make about half a dozen pancakes:
Combine the pumpkin puree, coconut oil, vanilla, maple syrup, lemon juice, milk and coconut oil in a mixing bowl. Beat the eggs in. Whisk the oat flour, spices, salt and baking soda in a medium bowl. Create a well in the middle of the dry ingredients to add the wet ingredients. Stir until moistened.
Let the batter rest for 10 minutes. Heat a nonstick pan on medium heat and add oil to the surface. Pour one-quarter of the batter on the pan. Cook the pancake for three minutes. Once the underside reaches a gold color, flip it and cook for another couple minutes.
Instead of topping these pancakes with maple syrup, spread a light layer of peanut or almond butter over the top. They’ll still taste sweet but will keep you fuller longer.
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Eating right is only one aspect of health. Your commitment to exercise is just as important as your diet. I'm here to help you pinpoint the exercises that are ideal for your body and physical fitness level. Together, we can help you get the most from your workout, master your technique and avoid injury. Contact me today.
Looking for more ways to eat healthy? Pick up these ten items on your next trip to the grocery store.
If you're dealing with the pain and stiffness of arthritis, working out may not be high on your priority list. But exercise might be exactly what you need to relieve arthritis pain.
Exercise is crucial for people with arthritis because it increases strength and flexibility, reduces joint pain, and even relieves fatigue. If you suffer from arthritis, here are some things to know before you start a workout routine.
1. Can You Exercise With Arthritis?
Studies show that people with many forms of arthritis can participate in exercise that's appropriate and safe for their condition. Even individuals with severe inflammatory arthritis like rheumatoid arthritis can benefit from moderate intensity workouts.
People with osteoarthritis of the knee or other joints can reduce symptoms by combining strength and aerobic training.
2. Why Is Exercise Beneficial For People With Arthritis?
Here are just a few benefits to working out with arthritis:
Make sure to check with your doctor before starting an exercise program, especially if you've been inactive. Your doctor can tell you how to incorporate exercise into your arthritis treatment plan.
It's vital to develop an exercise plan that provides the most benefit without aggravating your arthritis pain.
4. Best Types Of Exercise For Arthritis
Among the most common types of exercises are range-of-motion exercises, strengthening exercises and aerobic exercise.
Range-of-motion exercises relieve stiffness and help you to move your joints through their full motion. Strengthening exercises help you build strong muscles that support and protect your joints. Aerobic or endurance exercises improve your cardiovascular health, control your weight, and give you more stamina and energy.
Here are some specific workouts ideal for arthritis sufferers. But it's important to know that any type of sustained movement, from raking leaves to walking the dog, can help.
Water Aerobics & Swimming
Water aerobics has 75 percent less impact on your joints than regular aerobics, while swimming works all of your muscles groups and builds cardiovascular endurance.
Weight lifting and resistance training are great ways to help manage arthritis pain. They keep the muscles around the affected joints healthy, lubricate joints and decrease bone loss.
All types of walking, whether outdoors or on a treadmill, help to relieve arthritis pain, strengthen muscles and reduce stress. Start slowly if you haven't been exercising and work up to 30 minutes of continuous walking on a flat surface or slight incline.
Cycling works all the muscles in your lower body, including your feet. If upright stationary bikes and outdoor biking aggravate back or knee problems, use a recumbent bike instead.
Yoga improves flexibility, strengthens muscles, reduces stress and more.
Pilates stretches the spine and strengthens muscles.
Bosu ball workouts are a great way to tone muscles and strengthen your upper and lower body. They are also lighter on joints than traditional aerobics.
Ready to get fit? My bosu ball guide will provide you with 7 full-body to help you get the body you've always wanted – right from home.
Most kids head straight to the kitchen after school. They down one salty or sweet snack after another in front of the TV. This can make them pack on the pounds, especially if they aren't active in sports.
September is Fruits & Vegetables: More Matters Month. That means it's the perfect excuse to swap out the unhealthy snacks at your house with some healthier options.
The problem is: kids are picky. If something looks healthy, they're probably not going to touch it. So instead of forcing them to finish their vegetables, give these delicious, kid-friendly veggie snacks a try.
Mash up some avocado with salt, red onion and a couple jalapeno peppers to create a tasty veggie dip. You can also blend beets with white beans and tuna for an ultra-nutritious dip. Spinach artichoke dips are favorites with some kids because they can taste the cheese more than the spinach.
If you're really in a rush, go for a low-fat veggie dip from the store. Give your kids baby carrots, celery sticks, cucumber slices and/or low-fat crackers for dipping.
Rainbow Vegetable Chips
Cut zucchini, beets, sweet potato, parsnips and carrots into chip shapes. Sprinkle some olive oil, salt and garlic powder on them before putting them in the oven.
Set the oven at 350 degrees and check every couple minutes until the chips are slightly brown and crunchy. If you want your vegetable chips to be extra crunchy, rinse off the vegetables and dry them with paper towels prior to cooking.
These are great because they taste sweet and salty, like regular potato chips, but have more nutritional content. If your kid likes spicy food, sprinkle some cayenne on the chips before baking for an extra kick.
Baked Potato With Veggies
A baked potato by itself isn't a very nutritious snack. However, adding pumpkin, broccoli or chili baked beans to the center of the potato can add some extra nutrients.
Sprinkle low-fat cheese onto the broccoli and beans for pickier kids. If you choose pumpkin, you can add some cinnamon and a bit of sugar to enhance the naturally sweet flavor. Avoid butter and salt if you can.
Your local grocery store might have edamame hummus. If not, you can make your own at home with edamame, chick peas, tahini, olive oil and water. A serving size of two teaspoons of this delicious hummus has a single gram of sugar, two grams of protein, iron, vitamin C and calcium.
Have your kids dip carrot sticks, celery sticks, broccoli florets and crackers into this hummus for a fulfilling and nutritious snack. Keep in mind that pickier kids might not be willing to give hummus a try.
Mash up sweet potato, potato, pumpkin, corn and frozen peas. Shape this mix into patties. Sprinkle some salt, pepper and your kid's favorite spices on top. Bake in the oven for 8 to 12 minutes. No bread required!
Coleslaw is a surprisingly tasty snack. You can find different types of coleslaw at just about every grocery store. Just make sure you check the ingredients. Some processed coleslaw contains added sugar and excess fat.
Dice up some carrots, cucumber, rice noodles and bean sprouts. Roll them up in rice paper wrappers. Serve to your kids with sweet chili dip for extra flavor. To add extra protein, you can cook some pulled pork in a slow cooker and mix it in once it's cooked all the way through.
Ants on a Log
Place peanut butter and raisins or peanut butter on celery sticks for a quick and easy treat your kids will love.
Miniature Veggie Pizzas
Let's face it. Kids love pizza. But pizza doesn't have to be a bad thing – not if you make it yourself.
Top an English muffin with tomato paste, low-fat cheese, diced onion, diced green pepper, diced mushrooms, pepperoni and your kid's favorite pizza toppings. Pop them in the convection oven until the cheese is golden brown.
If you don't have a convection oven, you can put them under a broiler for a few minutes. Watch them very carefully or they will burn. These healthy veggie-based miniature pizzas taste amazing, so even the pickiest kids will love them.
Mushrooms are a great vegetable for kids because they have a very mild flavor. Cook them right and almost every kid will be willing to give them a shot.
With this recipe, tell your kids the mushroom is like a boat or pizza crust, holding all the toppings in. Add sliced tomatoes, herbs and shredded chicken to Portabello mushroom caps. Top them with a low-fat cheese and grill until golden brown. You can leave out the herbs and tomatoes for especially picky kids.
These vegetable snack recipes are easy to put together and perfect even for picky eaters. They're also a great way for you to get the nutrients and energy you need to push through your workouts.
If you're looking for an easy way to build muscle tone, give these 7 Go-To TRX Moves a try. They're the perfect way to burn fat and tone your arms and legs.
Many people would like to be able to deal with all of the ups and downs life throws them with a quiet strength and grace. But this is not always an easy task. Becoming mentally strong is not something that you can just decide to do, and it usually doesn't happen overnight.
Being mentally and emotionally strong means that you can behave normally no matter how much stress is presented. In other words, you can go about your business no matter what happens.
And it's a lot harder than it sounds.
What Does Being Mentally Strong Look Like?
What Can I Do To Become Stronger Mentally?
Look at the curve balls life throws at you as chances to get stronger. This will allow you to begin gathering wisdom and clarity, things you will need when life gets really hard. When something bad happens, if you are mentally tough, you won't automatically break down. Instead, you find answers and solutions to problems.
Toughening your mind is like training your body. It takes hard work and perseverance. You have to want it.
If you want it, follow these steps every day.
Who Can Motivate Me?
People who are great motivators can be anyone from coworkers or friends from a club or church group to counselors or fitness coaches. A personal trainer is a great option because trainers encourage you to be your best both mentally and physically. They do this through custom workouts, motivation and encouragement.
When looking for a personal trainer, search for someone who you're comfortable around, challenges you to push yourself, and is genuinely interested in your life in and out of the gym. If you are interested in building strength, both physically and mentally, give me a call today.
Feeling fatigue can affect every area of your life. It's not normal to feel exhausted if you're getting enough sleep. If your overall health is good but you still feel tired all the time, other factors could be at play.
Here are seven reasons why you might not be able to shake that constant feeling of exhaustion.
1. You Skip Workouts When You're Tired
You're tired and decide to skip your workout to save energy. But studies show that regular exercise boosts your endurance and strength, makes your cardiovascular system run more efficiently, and delivers oxygen and nutrients to your body's tissues.
Plus, people who exercise as little as three days a week for 20 minutes reported feeling less fatigued and more energized.
2. You Don't Drink Enough Water
Even minor levels of dehydration can cause energy loss. Not drinking enough water causes dehydration, which causes a reduction in blood volume. This makes your blood thicker and requires your heart to pump less efficiently. In turn, oxygen and nutrients reach your muscles and organs at a slower rate.
It's worth noting that eating fruits and vegetables can increase your fluid intake as well. (And, since September is Fruits & Vegetables: More Matters month, what better time to start adding produce to your diet?) Experts suggest dividing your body weight in half and drinking that number of fluid ounces per day.
3. You're Sitting Too Much
Your desk job may be sapping your energy level because prolonged sitting can slow your metabolism and diminish your overall health. The good news is that short stints of light-intensity walking will combat those feelings of fatigue.
Health experts say you should set an alarm reminder to get up and walk around every hour and stand when you're talking on the phone.
4. You Don't Consume Enough Iron
Studies show that an iron deficiency makes you feel tired because a decreased amount of oxygen is sent to the muscles and cells. There are many foods that increase your iron intake, including lean beef, eggs (with the yolk), dark green leafy vegetables, nuts, peanut butter, kidney beans, tofu and more.
5. You Eat Too Much Junk Food
The negative impact junk food has on our health is well known, including its relationship with fatigue. Foods loaded with sugar and simple carbs cause blood sugar spikes (followed by sharp drops) that cause exhaustion over the course of the day. Eating lean protein and a whole grain at every meal will prevent spikes and falls of blood sugar.
6. You Skip Breakfast
Your body uses what you consumed at dinner the night before to keep your blood and oxygen flowing. That said, you need to refuel in the morning, and when you skip breakfast chances are you're all but guaranteed to start your day sluggish. Breakfast kick-starts your metabolism - especially if it includes protein, whole grains, and healthy fat.
7. Your To-Do List Is Too Long
You'll feel defeated if your list of things to do is never-ending. You'll also notice your energy draining as you try to get everything done to no avail. If you've got a lot on your plate, break your day down into achievable goals and write down approximately how much each task will take. You'll feel empowered by your manageable list, not overwhelmed.
Get your energy back. Do these seven TRX moves every morning and you'll start each day off more awake and alert.
For some people, eating vegetables is pretty much torture. Vegetables have flavors and textures that can be pretty unappealing, especially depending on how you cook them.
But vegetables have so many positive health benefits that not eating them means missing out on essential nutrition. And you'd be surprised how much you may actually like a vegetable you've always hated if it's cooked in a different way.
September is Fruits & Vegetables: More Matters Month. That means it's the perfect time for you to try some new recipes to add some vegetables to your diet.
There are plenty of ways to make those carrots and broccoli and brussels sprouts taste great without sacrificing their nutritional value. Here are some chef secrets to cooking vegetables you'll actually want to eat.
1. Add Vinegar
Sometimes the flavor of the vegetable is what you can't stand. If this is the case, try adding some vinegar to your asparagus, carrots, or any other vegetables.
When we hear vinegar, we typically think of that strong, soured distilled vinegar. Doesn't sound like it would taste good, does it? But there are actually many different kinds of vinegar that each have a different flavor palate you might actually like.
Basalmic vinegar is a popular choice because it has a tart, fruity taste. Apple cider vinegar has a hint of sweet apple. Rice wine vinegar is probably the mildest vinegar and also has sweet undertones. Try different kinds and see what flavor you like best.
2. Roast Your Vegetables
Roasting is a healthy way to prepare your vegetables that also brings out their flavors. The dry heat of the oven creates an added depth of flavor because it caramelizes the natural sugars in vegetables.
A simple method for roasting vegetables is to cut them up into smaller pieces, drizzle them with olive oil, and then add salt and pepper. Roast for about 30 minutes on a baking sheet while turning them occasionally to keep them brown and tender.
3. Seasonings Can Make All The Difference
We've already discussed vinegar, but there's an endless list of seasonings that can transform vegetables into something you'll want to eat.
Adding herbs and spices can put more flavor in your vegetable dishes without adding extra calories. Some good pairing are ginger with carrots, garlic with green leafy vegetables, and basil and tomato.
There are no set rules for what seasonings work best with certain vegetables. Just try different flavor combinations and see what you like.
4. Blanch Vegetables For Extra Flavor
Blanching can take away the raw taste of most vegetables, including broccoli and cauliflower florets. And it doesn't take more than a minute.
Drop your vegetables into boiling water for 45 seconds and then drain before rinsing them with cold water. After rinsing and draining them one more time, they're ready for stir-fry, to be added to salads, or to use for dipping. Blanching vegetables also takes away the odor associated with hot veggies.
5. Healthy Fat Adds Flavor
Adding in a little healthy fat won't drive the calorie count of a salad too high and adds extra flavor. You can sautee vegetables in olive oil, or sprinkle on walnut or sesame oil after they've been steamed. You can also add nuts and seeds like sesame seeds, toasted pine nuts or finely chopped walnuts or pecans.
Ready to get in shape? Give my two-week at-home workouts a try.
Chest exercises aren't just for men. Women can benefit from a solid upper body routine, too. The workouts below can help improve your posture and build upper-body strength. Plus, it can help tone and shape your body, which gives you an extra boost of confidence.
Give these five workouts a try for a smoother, firmer bust:
Add this simple but effective exercise to your routine to kick things off. Push-ups are awesome for building upper-body strength and arm muscles.
Keep in mind that push-ups alone won't be enough to tone and strengthen your upper body. You'll also want to work in some weight resistance exercises to work other muscle groups.
Medicine Ball Throw
Medicine balls are a great tool for building upper body strength, and using them is easy. Pick up a ball and lift it over your head with both hands. Then, throw it straight down onto the floor as hard as possible. Repeat 20 times for a full set.
You'll see results in your shoulders, arms, and chest. Throw the ball as hard as you can for the most impact. The harder you throw, the more the exercise will work for you.
Standing Y Raise
Start by standing with your feet hip-width apart and holding a dumbbell in each hand. Hold the weights in front of you then raise them up into a Y position and bring them back down. Keep your core strong throughout the move and feel the movement in your shoulder blades. You can also do this move using TRX.
Rear Lateral Raise
Again, start with feet hip-width apart and a dumbbell in each hand. This time, bend your knees and fold your torso until you're almost parallel with the surface you're standing on. Starting with your arms in front of you, raise your arms out the sides. Hold at shoulder height, then lower. You should do this exercise in 30-second intervals with 15 seconds rest in between.
Bench Press On A Stability Ball
Lie with your back on the ball and feet flat on the floor with knees at a 90 degree angle. With a weight in each hand, hands facing forward, start from the armpit and slowly push the weight up and above the chest. Lower your arms back down. The bench press on a stability ball works out your chest, triceps, and core all at the same time.
Build Strength, Build Confidence
Including chest exercises in your routine can help you work out trouble spots and gain upper body strength. Add some variety to your weekly routine to keep things interest and focus on an area you may be neglecting. To learn more about building a personalized plan for your fitness, give me a call today.
Speaking of TRX, you can get a full-body slim-down with these seven go-to TRX moves. Download my free workout to get started.
*This post has been updated and republished for accuracy & freshness.
Most people think eating healthy is enough to keep their weight down and tone muscles. But, often, they're not eating as healthy as they believe they are.
In fact, plenty of "healthy foods" can actually make you gain weight. And these five so-called health foods are probably the worst culprits.
1. Whole Wheat Bread
If you think you're doing your body a favor by swapping sugar-filled white bread with whole wheat, you're only half-right.
Though most experts agree whole wheat bread is healthier than white bread, eating whole wheat carbs for every meal actually has the potential to make you gain weight.
This is because carbohydrates (even the complex version found in whole grains) are readily converted into glucose. Eating lots of carbs creates excess glycogen (glucose stores), which leads to fat buildup.
While whole wheat fibers are clearly a better choice than processed white flour, they should still be consumed in moderation. You can get the minerals and fiber found in whole wheat bread from much healthier sources. It's always a safer bet to skip the bread altogether.
2. Real Nut Butter
Natural nut butters are loaded with protein. But they're also chock-full of fat. If you want to avoid packing on extra pounds, decrease your consumption of real nut butters. A single tablespoon of raw almond butter is 100 calories. Although almond butter contains good amounts of fiber, protein, calcium and vitamin E, its high-calorie count can add up fast.
Instead of spooning out nut butters, try eating a handful of whole nuts. These contain the health benefits of nut butter but are lower in calories.
Avocados are nutritional powerhouses. You have probably heard they have the good monounsaturated fat that's awesome for heart health. Experts also claim that avocados are great for eye health, bone health, digestion, cancer prevention and natural detoxification.
So how can such a healthy fruit (yep, it's a fruit) make you gain weight? It all comes down to moderation. When eaten in moderation, avocados are a great superfood for your diet. However, when eaten in excess, they can potentially cause weight gain.
Avocados are high in calories and high in fat. This can cause you to feel tired after eating them, which can lead to overeating and weight gain.
4. Tropical Fruit
We can all agree: tropical fruit tastes amazing. Plus, fruits like pineapple, mangos, papayas and bananas are full of vitamins and antioxidants. Unfortunately, eating a bunch of these fruits could cause weight gain.
These fruits are loaded with natural sugar. Although natural sugars are easier for your body to process than processed sugars, they can still contribute to weight gain. Don't be afraid to grab a banana every once-in-a-while. But, if you find yourself craving fruit for your everyday snack, choose fruits lower in sugar like green apples, berries or pomegranates.
5. Natural Granola
Athletes who want to increase muscle mass usually go for granola. Granola is usually made with rolled oats, sugar and a combination of healthy fats like coconut oil and nuts. Some people stir in dried fruit for extra nutrients and flavor.
That being said, most store-bought granolas are high in sugar, which could potentially cause you to gain weight. Some brands are bigger culprits than others. If you're a granola addict, try to make your own granola instead of buying it at grocery stores. You can choose the toppings you like and sugars with a lower glycemic index like coconut sugar, honey, stevia and xylitol.
Eating healthy is the key to losing weight. But if you aren’t careful, what you eat can do just the opposite. Try to limit how much of these five foods you eat to help prevent gaining extra pounds.
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Aerobic and anaerobic exercises sound like the same thing, but they each have different pros and cons. So which is better for losing weight? And which should you add to your workout routine?
Here's a breakdown of the benefits of both aerobic and anaerobic exercises, and which is better for losing weight.
Aerobic is best described as exercise that makes use of oxygen to generate energy. These exercises are meant to boost the efficiency of the cardiovascular system to absorb and transport oxygen.
Aerobic exercise usually lasts a minimum of 20 minutes. Anytime you workout on a bicycle, treadmill, elliptical machine, running track, or stepper, you're doing aerobic exercise.
Aerobic Exercise Pros
The benefits of aerobic exercise include weight loss, improved circulation, enhanced cardiovascular health, and a boosted immune system. Aerobic exercise also reduces the risk of heart disease, stroke, high blood pressure and specific types of cancer.
Aerobic Exercise Cons
Aerobic exercises are great for burning fat, but they don't build much muscle. Add in the fact that some people can't handle exercising for 20 minutes or longer and it is easy to see why many prefer anaerobic exercises.
Those who have chest pains or any sort of discomfort in the chest should avoid intense aerobic exercise. This style of exercise will also prove unsuitable for those who often experience breathlessness when working out. Those who take medications for a heart condition, high blood pressure or stroke should go easy on these exercises.
This style of exercise involves physical activity without relying on oxygen to produce energy. Instead, the body generates energy that stems from glycogen, also known as carbohydrates.
Examples of anaerobic exercise include high-intensity interval training, resistance training and weightlifting. These exercises typically last a couple of minutes at most.
TRY IT: 30 Minutes Anaerobic Workout
Anaerobic Exercise Pros
The benefits of anaerobic exercises range from muscle development to improved bone density, improved cardiovascular health and the reduction of body fat. Every workout routine should include some sort of anaerobic exercise to help tone your body.
Anaerobic Exercise Cons
With anaerobic exercise, the focus is primarily on building muscle rather than improving endurance. If you're looking to boost your stamina, burn lots of fat and get in shape for something like a marathon or a team sport, anaerobic workouts won't help you reach your fitness goals.
One of the most important disadvantages to this style of exercise is that it causes the accumulation of lactate within the blood. These ions irritate muscle tissue and contractions. They also create a burning sensation within the muscles that causes muscle fatigue and, in some instances, muscle failure.
Which Is Better For Weight Loss?
In terms of overall fitness, neither of these forms of exercise is superior to the other. Aerobic exercise is best for immediate weight loss. If you have a lot of excess fat, you'll want to incorporate cardio-boosting aerobics into your workout regimen. However, you'll also need anaerobic workouts for toning and to prevent those pounds from coming back.
Aerobic and anaerobic exercises ultimately work best if done together. If you want to lose weight and tone your muscles, the best way to do that is with a balanced workout with both.
Though you don't have to perform aerobic and anaerobic exercises every single time you work out, you shouldn't just do one or the other. Instead, try alternating the two. Do thirty-minute aerobic exercises every other day and thirty-minute strenuous anaerobic exercises on the day in-between.
Work with your personal trainer to find the right mix for your fitness goals.
Build up your tolerance of higher impact exercises. Try my 30-Day Toned Arm Challenge below for free.
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