Precision Running: Take the Dread out of Treadmill Workouts
Even in the motivational atmosphere of a lively fitness center, it’s easy to get stuck in a rut with your workout routine – especially when it comes to the treadmill. If you’re just getting started, running for a certain amount of time can be enough of a challenge, but as your cardiovascular fitness improves and running gets easier, your workouts should get harder. This is where many of us fail, and as a result, we don’t see the changes we want in our speed, endurance and body composition. So how do you change things up on the treadmill without overdoing it? One method you might want to utilize is precision running. What Is It?Designed by athlete and trainer David Siik, precision running relies on the BITE method: Balanced Intensity Training Experience. Although it’s similar to HIIT in its use of intervals, there are a few important differences. BITE balances aerobic and anaerobic training (endurance versus sprinting), and its intervals are designed in a ladder or pyramid sequence with periodic changes to both incline and speed. Basically, during the first segment of a typical 20 to 35-minute workout, you choose slightly challenging speed (about 2.0 miles per hour below your goal) and a high incline. Every 60 seconds, the speed increases while the incline decreases until you reach the fastest speed you can maintain for 30 seconds. In the second half, the goal is to maintain that maximum speed as the intervals lengthen out again and your incline continues to decrease or remain low. Siik’s method is designed to help runners get faster and stronger with the perk of a HIIT-like calorie burn that doesn’t require all-out sprinting. How Precision Running Prevents InjuriesPrecision running is also a safer way to train hard. It gets results with less impact while allowing your body to warm up gradually rather than jumping right into intense intervals. Even though the recommended starting incline is 8 percent, Siik’s method caps the incline at 5 percent when you’re running at max speed to decrease the strain on your muscles and joints. Recommended WorkoutsYou don’t have to attend a precision running class to get the benefits of this training method -- the concept is easy to incorporate into your cardio sessions at the fitness gym. Just search for David Siik on Pinterest boards, and you’ll find many variations based on different fitness levels and goals. A good place to start is a basic 35-minute workout, outlined below.
Here are a few variations:
Don’t Dread the TreadDon’t get stuck in a rut with your treadmill runs at the fitness gym. Use precision running to fine-tune your focus and achieve your speed, stamina and weight loss goals faster than ever. via Blogger https://ift.tt/36Zdmqq October 13, 2020 at 01:02AM
0 Comments
Newark Membership Join now and pay no dues until 2021!
Newark Membership "Join now and pay no dues until 2021!" With this promo, the start-up (consult fee) is paid upfront and dues begin getting billed on Jan 20, 2021. Offer expires October 20th!!! Join Now: https://www.spunkfitness.com/spunk-newark-memberships #fitness #gym #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #love #fitfam #lifestyle #instagood #sport #healthy #healthylifestyle #crossfit #gymlife #personaltrainer #exercise #follow #muscle #instagram #like #weightloss #fitnessmodel #gymmotivation #life https://local.google.com/place?id=11892875964627362622&use=posts&lpsid=6545516292663771875 via Blogger https://ift.tt/33IHswn October 10, 2020 at 01:30PM
How Prioritizing Exercise Can Help You Achieve Your Life Goals
You know that prioritizing time at the fitness center has a positive impact on your health, strength, and weight loss goals. After all, it’s what helps motivate you to get up for that early-morning workout or head to the gym on your lunch hour. But did you realize that prioritizing your fitness has benefits for other areas of your life, as well? Both formal studies and real-life examples provide proof that consistent exercise can impact your work performance, your personal goals -- and even help you with your bucket list. How Exercise Improves Your Work PerformanceIn the last several years, many studies have revealed that regular exercise (at least 30 minutes a day, three times a week, and especially on work days) improves employees’ workplace performance. One study showed that active workers experienced as much as 15 percent greater productivity. That’s because physical activity comes to the benefits of heightened energy levels (without the need for as much coffee), alertness, and ability to focus. In fact, you might even get smarter: some studies link aerobic fitness with more of an important nerve tissue that supports learning and brain function! You’ll also be better at managing your time. After all, you can discipline yourself to focus intensely for 30 minutes a day in the fitness gym, so why not other portions of your day? Getting into a routine with one area of life has the tendency to create consistency in other areas, as well. Many studies also point to benefits like less stress and better moods, which are important in a work environment. Mental stress can have physical symptoms in your body because it increases your levels of cortisol and adrenaline – the hormones released when your body believes it’s experiencing a threat. Exercise doesn’t just decrease this effect; it stimulates the release of endorphins – the body’s “feel-good” chemicals. With more positive and less negative, you’ll be more likely to approach everything with a more positive attitude. How Exercise Gives You Confidence and Motivation for Personal Goals, Bucket Lists, and HobbiesMaking it through your 30 minutes of cardio with less panting, knocking out reps, and reaching new time, distance and speed goals at the fitness center makes you feel proud of yourself. There’s a personal sense of accomplishment. An exercise routine can show you how much you’re capable of if you set your mind to it -- a quality some call personal efficacy. At first, it might show up as greater motivation for going to the gym, more confidence about enrolling in a fitness event, or the drive to push yourself even harder than before. Inevitably, it will also rub off into other areas of your life. The confidence-building (along with the body building) you’re doing at the fitness gym can give you confidence to pursue those goals and dreams you’ve been hesitant (or didn’t have the energy) to tackle before. After all, what’s building a deck if you can crank out pull-ups and burpees at the gym? Clearly, the benefits of exercise go way beyond physical results. The next time you’re tempted to skip your workout, think about these ways prioritizing exercise impacts not just your fitness goals, but your life goals. via Blogger https://ift.tt/3ljgj9g October 08, 2020 at 11:29PM
4 Teas To Drink For Weight Loss
Whether it was your coworker, your sister’s best friend, or a random internet stranger, you have probably heard about weight loss teas from some source. It may sound too good to be true: all I have to do is drink tea to lose weight? Of course, if you really want to lose weight, eating a healthy diet and exercising regularly is key. However, there is some evidence to suggest that drinking certain teas can help you shed pounds. In this blog, we will go over the different types of tea that have been associated with weight loss. White teaA recent study in Nutrition and Metabolism showed that white tea may aid in weight loss. The theory is that white tea blocks new fat cells from forming while increasing lipolysis, the process by which the body breaks down already stored fats. Additionally, white tea is a great source of catechins, which is a type of antioxidant that speeds the liver in turning fat into energy and releases fat cells, particularly those in the midsection. Green teaYou may be well-aware that green tea is good for your health, but did you also know that it can help you lose weight? In research studies, participants who drank green tea along with healthy diet and exercise lost more weight than those who relied on diet and exercise alone. Like white tea, green tea is also a good source of catechins, giving it the same weight-loss properties. Mint teaMint tea is a great weight loss tool because it acts as an appetite suppressant. For whatever reason, the smell of peppermint reduces food cravings, making it easier to keep with your diet. One study in the Journal of Neurological and Orthopedic Medicine, participants who smelled peppermint every two hours lost five pounds per month. If you struggle with evening munchies, sip a cup of peppermint tea. You can even put a few drops of peppermint oil on your pillow so you don’t wake up craving a midnight snack! Rooibos teaRooibos tea is made from the red bush plant, which is native to South Africa. This tea is unique because it contains the flavonoid aspalathin. Studies show that aspalathin reduces the stress hormones associated with hunger and fat storage and are linked to such health problems as heart disease, diabetes, metabolic syndrome, hypertension, and insulin resistance. This indicates that sipping on rooibos tea on a daily basis may help you shrink your belly fat. When you are trying to lose weight, these teas may help, but it isn’t that simple. Make sure to maintain a healthy weight and prioritize exercise. Come into our fitness center and we can help you with your goals! Contact us today. via Blogger https://ift.tt/3nvvxKm October 07, 2020 at 10:30PM
More Reasons to Love Your Workout Buddy
Your gym buddy is the reason you workout as much as you do, so it’s time to give them the appreciation they deserve. In our last blog, we started going over reasons why your workout buddy deserves some serious kudos. In this blog, we will continue to give the workout buddies a shoutout for all they do. They give you someone to talk toThe beauty of workout buddies is that you have someone to talk to throughout your workout. Whether you are gossiping, chatting about your days, and delving into more serious issues, the quality conversation time you get with your gym buddy benefits your mind, while your workout benefits your body. As an added bonus, talking to your buddy will make your workout fly by faster than ever before. Shoutout to the workout buddies who moonlight as therapists! They teach you what they knowThey say that two heads are better than one, and that certainly applies when it comes to fitness. Whereas you may be killer at plyometrics, your buddy may be knowledgeable about HIIT. Together, with your combined knowledge, you have endless workouts at your disposal! You have to give props to your buddy for bringing information and new moves so you never get bored with your workout. They keep you safeIf you have ever injured yourself when exercising, you know that if you aren’t careful, you can cause some serious problems for yourself. That’s what your buddy is for: to make sure you are being as careful as possible. Whether they do it by jogging with you at night or spotting you at the bench press, your buddy is also your protector. They help you burn more caloriesBy now, you know that your workout buddy makes your workout better for a variety of reasons. But did you know that this magical human is also helping you burn more calories? What a gem! A recent study conducted in the UK found that people who worked out with someone else burned 41 more calories per session than their solo counterparts. You have to show them some love for that! Don’t have a gym buddy to show some love? You may be able to find one at Spunk Fitness! When you get a gym membership here, you can count yourself among many motivated individuals looking to reap the benefits of a workout buddy. Contact us today! via Blogger https://ift.tt/3iIxCPv October 06, 2020 at 04:05PM
Sticking to Your Fitness Goals This Winter
Winter is coming, which means it is time to amp up your workout routine. Many of us respond to the cooler weather by curling up on the couch with a bag of potato chips, delaying our workout for another day. However, now is not the time to give up on your fitness goals. In fact, there are many reasons why winter is time to double-down on your workouts and push yourself even harder. One of them is the fact that you can take advantage of colder weather. This might surprise you; after all, who WANTS to workout in cold weather? While headed into the chilly air for a run might not sound great, there are many ways you can benefit from lacing up your running shoes and braving the cold. Benefits of Working Out in Cold WeatherInvigorate yourselfThere are actually many runners who look forward to the weather cooling down. This is because humidity and heat tire you out much faster, whereas the cool air invigorates you. The energy you get from working out in cold weather may be enough to take your workout to the next level. Feel happierWhen you exercise, your body increases your endorphin production, the hormones that make you feel happy. When you exercise in the cold, your body has to work harder, and therefore, you produce even more endorphins. You may have a hard time motivating yourself out the door, but once you get moving, you will feel great! Get some sunWinter comes with shorter, darker days, which often leads to seasonal affective disorder, or seasonal depression. When you make a point to get outside in the middle of the day to workout, you get to experience some precious sunlight while it is briefly out during those long winter days. Burn more caloriesIf all of the above wasn’t enough to get you out of the house this winter, consider how many more calories you burn in the winter. As we mentioned before, your body is working that much harder when it’s cold out, which translates into more calories burned. Research shows that race times are faster during winter weather, and when you are moving more quickly, you are burning more calories. Winter Workout TipsBe safeWorking out in winter comes with new safety risks, including ice and snow. Before you head out for a run, plan your route first, choosing streets that are well-lit and plowed. Let someone know before you head out where you will be going and how long you will be. A great strategy is to find a shorter loop near your home that you can run several times, so if for whatever reason, you need to cut your workout short, you can easily do so. Start smallIf you usually run five miles a day, cut it down to two or three during the winter months, at least initially. By underestimating, you reduce your risk of hypothermia. Ease your body into winter weather workouts by starting off small. Warm up and cool downBefore you workout, be sure to warm up your body sufficiently. Jog in place indoors for a couple of minutes first, and take 30-second breaks during the first ten minutes of your run every so often. Additionally, keep your cool down brief so you don’t get too cold. Run at a slow pace for a few minutes, then go inside to stretch. Join Spunk FitnessOn some days, whether it is snowing or below freezing, working out outside is simply not going to be an option. Don’t use this as an excuse to slack on your fitness goals. Join our fitness center today and stay committed to your workout schedule. Contact us today to learn more about our affordable gym memberships! via Blogger https://ift.tt/33uOi8p October 05, 2020 at 04:03PM
Three Keys for Taking the “Work” out of Cardio Workouts
Unless you’re one of those rare people who enjoys running, cardio isn’t included in the list of our favorite things. In fact, it would probably top the list in a poll on which type of conditioning people dread the most. Why does cardio seem like so much more work than, say, weightlifting? One of the likely answers is that cardio can get monotonous, especially if you’re using a stationary machine at the fitness center. It’s also hard. Weight-lifting is hard, too, but it doesn’t make your lungs burn and your heart feel like it’s going to pound out of your chest! Since we know cardio is a much-needed ingredient for total-body fitness and cardiovascular health, how do we take the “work” out of a cardio workout and have fun with it? Here are three keys that can help. Music and RhythmMusic can be a lifesaver when it comes to cardio, especially if you do it alone on a machine in the early morning or late evening hours. There are numerous options to choose from: MP3 players, apps for your smartphone, and personal health trackers. Many apps can even match the music to your cadence. Getting into a rhythm will make the time fly by faster than ever, and who knows – you might even forget you’re doing work and start to enjoy yourself. Variety is the Spice of CardioDoing the same thing for the same amount of time at the same intensity is a recipe for boredom and burnout. If this sounds like your routine, no wonder you don’t enjoy cardio! Even if you have a go-to activity that fits your goals and needs, change how you do it to keep it interesting. Here are a few ideas:
• Circuit training (going from one machine to another at timed intervals)
• HIIT or Tabata-style training (20 seconds on, 10 seconds off, etc.)
• Go faster, farther, at a steeper incline, or with more resistance
Changing your cardio activity between a few key exercises can also relieve boredom, especially if you’re someone who enjoys more dynamic activities. Here are a couple suggestions:
• Heavy bag training (cardio plus strength training for the arms, shoulders, and core)
• Sports-specific drills (that’s right, do what basketball or soccer players do!)
Measurable ProgressionAnother recipe for boredom and burnout is not seeing the result of your hard work. That’s why it’s important to keep a training log of your cardio fitness gym workouts and take photos of yourself periodically so you can visually and mentally measure your progress. This way, you’ll have record of how much easier a certain intensity or distance has become as your conditioning improves, and you’ll notice even the little changes in your body that might not show up on the scale. Not only will your workouts seem like less of a punishment; you might even anticipate the reward of tracking your progress. Contests and CompetitionHaving a buddy you’re competing with at the fitness gym is another way to turn dull cardio sessions into a fun activity seasoned with friendly rivalry. See who can go faster, longer, do more intervals, or burn the highest number of calories. Having a certain goal in your sights to brag about later can make even those solo workouts fly by faster than ever. These are just a few keys that can help your cardio workouts seem a little less like work and a little more like fun. Try them, and, better yet, use the ideas to come up with your own. via Blogger https://ift.tt/2Gx0cpi October 02, 2020 at 11:09PM
4 High-Calorie Foods You Actually Should Eat
If you have dieted in recent history, you may have counted calories. Even if you haven’t really paid much attention to the calorie counts of your food, you are probably under the impression that more calories is bad, and fewer calories is good. While you don’t want to binge on high-calorie food by any means, calories are not the end-all-be-all of the value of food. There are actually several foods that are high in calories that are beneficial to have in your diet because of their nutritional value. Consider eating 900 calories of fast food versus eating 900 calories of healthy food: either way, you are eating 900 calories, but in the latter scenario, you are also getting more protein, fiber, and vitamins, and less sodium and fewer saturated fats. Clearly, calories are only one part of the equation. In this blog, we will go over some foods that are high in calories but quite healthy. PistachiosNuts are tricky because they are high in fat. However, recent research shows that it isn’t fat in general that we need to worry about; it is specifically trans and saturated fats. Nuts are high in unsaturated, or good, fats. Pistachios are one of the best nuts to snack on because they are lower calorie than other nuts, allowing you to eat more of them and feel more satisfied by this snack. Additionally, pistachios require you to crack a shell to eat them, which slows you down and stops you from overeating. There is even research that suggests that eating a small serving of nuts every day could reduce your risk of heart disease (when paired with a healthy diet). Keep a stash of pistachios at your desk for a healthy and tasty snack. Olive oilOlive oil is the best of high-calorie health foods. This cooking oil is a must-have in any diet because it is a great source of antioxidants and healthy fats. It can also help with absorbing nutrients such as vitamin D. The key with olive oil is to be careful with quantity; one serving of olive oil is a tablespoon, so drizzle with a light hand. Cook with olive oil, and use it as a base for a salad dressing. Dark chocolateDessert may seem like a no-go for dieters, but dark chocolate is actually a very healthy food when consumed in moderation. It may be high in calories, but is also features flavonoids that may help improve cholesterol and lower blood pressure. To reap the benefits of dark chocolate, limit yourself to an ounce a day of chocolate that is at least 70 percent cacao; steer away from milk chocolate. AvocadosBy now, you may know that avocados are considered a “superfood” due to how nutrient-dense they are. They are rich in potassium, magnesium, fiber, vitamin C and E, and are a great source of monounsaturated fats, the healthiest kind of fat. However, they are very high in calories; one avocado has about 275 calories. In the case of avocados, it is worth the extra calories for their awesome healthy properties (and deliciousness!). Whether that high-calorie food is healthy or not, you want to spend time at our fitness center burning off those calories. Contact Spunk Fitness of a gym membership today! via Blogger https://ift.tt/2G5j6nH September 30, 2020 at 11:32PM
The Ketogenic Diet: Is it Safe?
Have you heard of the ketogenic diet? Some say it’s becoming the hottest new diet trend since the Paleo movement, helping many people achieve the weight loss their fitness center workouts alone haven’t been able to achieve. But it’s not actually that new…and health professionals have mixed opinions on its safety for average, healthy people who want to lose weight and meet fitness goals. Ketogenic diets have been used since the 1920s to treat epilepsy. Continuing research suggests the diet may also effective treat Alzheimer’s, autism, and other neurological disorders. So how has something that is used as a medical treatment become so popular in the dieting realm? Two reasons. 1. It’s known to encourage rapid weight loss, especially Italian professor Gianfranco Cappello’s extreme version (the Ketogenic Enteral Nutrition Diet, or KEN). Doctors sometimes prescribe the diet to jumpstart weight loss in cases of severe obesity, and since it cuts out sugar, it can benefit those with type 2 diabetes. 2. Predictably, anything that aids in weight loss is bound to catch the attention of a society obsessed with dieting. Many who struggle with their weight are so eager to find a “quick fix” that they latch on to every new fad diet that appears, safe or not. To understand how the ketogenic diet works and why some are concerned about it, let’s look at what it is does to the body. What is the Ketogenic Diet?The ketogenic diet is a high-fat, low-sugar diet based on the goal of training the body to burn fat for fuel instead of glucose (carbohydrates). When our bodies are deprived of carbohydrates (pre-starvation, essentially), they enter a process known as ketosis, creating ketone bodies that transfer fat into usable energy. This process is an in-born reaction that our ancestors found useful to fend off starvation when ready food sources were scarce. Like the Paleo movement, some believe that tapping into this primeval response is the key to finally shedding stubborn pounds. Potential benefitsThere are some potential benefits from this diet. The opposite of the low-fat movement, the ketogenic diet doesn’t limit fats, which provide a sense of satiety. Consequently, dieters tend to eat fewer calories without feeling deprived. It also cuts out processed foods, which reduces inflammation and GI issues and makes people feel more energized. Finally, the ketogenic diet’s medical link to neurological health (the brain is 60 percent fat) makes it popular for those wishing to boost their brain power and improve their athletic performance. Potential DangersThere are many reasons nutritionists warn fitness enthusiasts to be cautious about the ketogenic diet:
1. Even though it encourages rapid weight loss, much of this is water weight that returns after the diet is discontinued. In other words, it’s results are often temporary.
1. It tends to lead to muscle loss. Low calorie ketogenic diets sacrifice the nutrition needed to maintain muscle tissue, contradictory to the goals of strength training and metabolism boosting.
2. It could damage the heart. The heart itself is a crucial muscle that can be damaged by the ketogenic diet.
3. Since it cuts out entire food groups, it’s difficult to maintain, long-term. Cutting sugar and carbs completely out of your diet is just not a realistic strategy.
Considering these dangers and shortcomings, medical professionals recommend people only attempt a ketogenic diet with careful clinical supervision and for short periods. To conclude, the ketogenic diet has its place in treating brain disorders and severe cases of obesity, but it’s not a practical or effective diet to fuel your fitness center workouts and adopt into your lifestyle. Stick with the old-fashioned methods of balanced nutrition and regular exercise, and you’ll see long-lasting – and safe -- results. via Blogger https://ift.tt/33cJ6WV September 29, 2020 at 12:05AM
7 Fitspirational Quotes To Motivate You This Year
It’s a new year, which means we are seeing a lot of new faces here at Spunk Fitness. No complaints here; we love welcoming new members to our health club! Whether you are looking to lose fat or pack on muscle, a gym membership with Spunk Fitness means that you will be in a supportive community that wants you to succeed. Are you in need of a little motivation to keep working towards your goals? We’re happy to help! Here are some fitspirational quotes to keep you striving towards your resolutions this new year. “Every journey begins with a single step.” - Maya AngelouIf you have a long way to go towards your fitness goal, it may seem daunting. However, just because you have a long road ahead of you, doesn’t mean you won’t get there. Right now, all you have to focus on is taking the steps necessary to move towards your goal, one step at a time. Start with one, and go from there. “Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take towards reaching that goal.” - UnknownMany people make the mistake of believing that they can’t be proud of and love themselves until they have become the best version of themselves. However, this is not the right attitude to have. In order to succeed, you need to love yourself for trying; otherwise, it is impossible to stay motivated. Be proud of yourself for your efforts, not just your results. “Motivation is what gets you started. Habit is what keeps you going.” - Jim RyunWhen you are first starting a new fitness routine, it’s easy to go to the gym because you have the motivation. However, over time, motivation tends to peeter out, which is why so many people quit their New Year’s resolutions by February. While you have the motivation, make your fitness into a habit. For the first few weeks, allow yourself no excuses to skip the gym. If you are there every Monday, Wednesday, and Friday, it will just become part of your routine to go. By the time motivation runs out, you can rely on habit getting you there. “Whether you think you can or you think you can’t, you’re right.” - Henry FordWhen it comes to meeting goals, your attitude is everything. If you believe in yourself and have faith in your ability to accomplish them, you can do it. If you are always thinking negatively about yourself and your abilities, then you won’t be able to accomplish your goal. Adopt a positive attitude and you will see much greater success than you would have had you need pessimistic. “You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” - Michael PhelpsAlong your fitness journey, there will be struggles. You may have people in your life who aren’t supportive, or circumstances that make it difficult to work towards your goals. You will not be perfect. But if you stay dedicated, work hard, and keep confident, you can accomplish anything. “Some people want it to happen, some wish it would happen, others make it happen.” - Michael JordanEveryone dreams of being fitter, stronger, and/or healthier, but not everyone goes for it. If you want to be one of the people who actually achieves their goals, you have to take steps to actually make it happen. Instead of wanting and wishing, take action. “Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” - Earl NightingaleMany people feel overwhelmed by the amount of time it is going to take to accomplish their goal. After all, if you want to lose 30 pounds, it isn’t going to happen overnight. However, just because it is going to take a while, doesn’t mean it isn’t worth your time to try. Whether or not you put in the effort to lose the weight, the time will pass. Would you rather that you spent that time working as hard as you can, or sitting on the couch? Ready to get fit this year? Spunk Fitness can help! Contact our health club today to start moving towards your resolutions. via Blogger https://ift.tt/306L9Kb September 25, 2020 at 08:10PM |