Whangaparaoa Personal Training - Fitness Training - Improved
Fitness Together M and M-Personal Training and Body Fit Studio in Whangaparaoa.
FITNESS BLOG
Tone Up with No Equipment
| Posted on May 14, 2010 at 5:31 PM |
BOOTY SQUEEZE
Grab a couple of hand towels from your linen closet. That's all you need to sculpt from head to toe!
Before: Booty Squeeze
Targets: Abs, lower back, butt, and legs
Lie faceup with legs extended, a towel under each heel, and arms out to sides so that hands are in line with hips, palms down.
Contract abs, squeeze glutes, and slowly lift hips and legs a few inches off floor while pressing heels into towels. Slide feet out to sides as wide as possible, then slide them together again without lowering hips.
BEFORE
AB SWEEP
Targets: Abs, obliques, butt, and legs
Lie faceup on floor with legs extended, feet together, a single towel under both heels, and arms out to sides at shoulder level, palms down.
Keeping abs contracted, upper body still and legs together, slide feet as far left as possible.
Slide feet back through center and as far right as possible to complete 1 rep.
Do 12 reps.
Coming soon with........THREE WEEKS TO DROP FIVE KILOS!
All the Best!
Mariana
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1 Comment
In general, for most workouts you want to be at around Level 5-6.
If you're doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9. As you'll see below, working at a level 10 isn't recommended for most workouts.
For longer, slower workouts, keep your PES at Level 5 or lower.
Level 1: I'm watching TV and eating sweets
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but breathing a bit harder
Level 4: I'm sweating a little, but feel good and can have a conversation effortlessly
Level 5: I'm just above comfortable, sweating more and can still talk easily
Level 6: I can still talk, but slightly breathless
Level 7: I can still talk, but I would rather save my breath. I'm sweating a lot
Level 8: I can grunt in response to questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead
Train Safe, Train wise, Be Healthy
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Is Exercising Three Times A Week Enough?
Is Exercising Three Times A Week Enough?
It is recommended that adults get a total of 30 minutes of physical activity on most, if not all days of the week.
I suggest that for three or four days this should involve more vigorous exercise lasting at least 30 continuous minutes. "Vigorous" means with your heart rate at around 70-85 per cent of it's maximum (220 beats per minute minus your age). If you simply want to maintain where you are at now, do 30 minutes of activity most days of the week.
If you want to improve fitness, lose weight or tone up, you will need to work harder, incorporating cardio and strength or resistance training into your routine.
Does Low Intensity Exercise Burn Fat?
You probably heard this one a lot: working at around 50-60 per cent of your maximum heart rate burns more fat than a workout at 70-85 per cent needed for boosting fitness.
While low intensity exercises is great for beginners (its low impact and most of the fuel that you burn is fat), exercising at a higher intensity is better for weight loss, because you burn more fat per minute plus a lot more kilojoules.
Should I Exercise On An Empty Stomach?
The theory is that if you don't eat before exercise you body burns fat stores as fuel. But it's not about the type of fuel your body is burning, its how much energy you expend overall.
Working out on an empty stomach you're likely to feel more tired and won't exercise as hard, while eating before exercise may give you more energy for a better workout.
Aim for a meal high in carbs, low in fibre and low in fat three hours before.
Top up carbs about an hour before you exercise - fruit, yoghurt or toasts are good.
Within an hour after exercise, go for a meal of carbs and protein.
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