THE BEST WAY TO WARM UP! Before a task that will test your power output, such as explosive lifting, is jogging. Stretching before exercise could actually hurt your performance in this situation.
IF YOU WEAR A COMPRESSIVE SLEEVE AROUND A SORE AREA - Immediately after your first workout following a long layoff you may experience an increased rate of muscle repair and reduced soreness from 48-72 hours after exercise.
PUMPING IRON - NOT JUST RUNNING AND OTHER TYPES OF AEROBIC WORK IS GOOD FOR YOUR CARDIOVASCULAR SYSTEM. Some of the positive changes you can expect include lower blood pressure, lower heart rate and increased heart wall and septum thickness.
YOU’LL INCREASE YOUR LEAN MUSCLE MASS! If you add resistance training into aerobics class similar muscle gains were not found in aerobics only classes.
BUILDING EXCEPTIONAL QUADS - Before you begin warm up on the stationary bike the muscles, tendons and ligaments need about 5 minutes of work before you begin. Start with light weights and pyramid up by adding more weight on each set. Beginners pay attention to squatting correctly; it requires strength, balance and perfect form. Start with light weight to learn the movement. A rep range of 10-12 is probably your best bet.
HARDCORE’S QUICK TIP OF THE MONTH! Vitamin E Prevents Muscle Shrinkage.
PUMP UP WITH PILATES - Strengthen and lengthen muscles with this workout. Want lean legs? Try this - lie on your back, lift legs and bend knees to a 90 degree angle, slowly lower and straighten legs, then return to original position for 10-15 stretches. Calories burned per hour 300.
TAKE A SPIN - A spin class for a winter workout, you’ll burn calories and strengthen leg muscles, look for a high energy instructor to keep you motivated. Calories burned 225-550 per hour.
HAVE A BALL - An exercise ball. To tone abs and glutes position your lower back against ball on a wall. Then slowly bend your knees to a 90 degree angle, hold for count of one. Then raise your body to a standing position. Squeezing your glutes and tightening your abs at all times. Two sets of 15 reps will do. Calories burned 300 per toning workout.
MIX IT UP - Change that old routine, variety is the key. By changing your activities you use muscles in slightly different ways and reduce the risk of injury. Try any combination of walking, running or swimming, free weights, or machines. Pilates, Yoga or pole dancing, you get the idea, so spice it up a bit. Stimulate your body, mind and soul. Stay connected.
Peter Vincent is a fitness expert and a former Mr. New York City. For more information, call 917-371-4629 or visit PVFitness@yahoo.com.
