10 Things
You Don’t Know About Working Out
from the
Trainers at Boot Camp Babes
(As seen on ABC15)
1. Drinking
caffeinated beverages in moderation approximately one hour before working out
can help increase the intensity of your workout, therefore burning more
calories.
2. Before
you work out, eat easy to digest, simple meals to provide fast energy, like
oatmeal or toast with peanut butter. After you work out, eat a balanced meal
with good protein, carbohydrates, fruits and vegetables such as an omelet or
turkey sandwich to help replenish your energy supply and restore muscle. Planning
your meals in advance will also help mentally prepare you for your workout and
prevent post-exercise binging.
3. Women
don’t need to worry about those 20-pound weights in class. Heavier weights do not
bulk you up. You have to challenge your muscles continually with increased
weight to improve strength, stamina, and even bone density. Bulking up takes
much more than just increasing the weight.
4. People are more likely to exercise if it feels like play, not
work. “People beat
themselves up with activities they don’t enjoy to try and lose weight and
wonder why they can’t stick with it,” says Boot Camp Babes co-owner and
ACE-certified group instructor Marnie Wong. Trainer Nicole Cooper adds, “Don’t
kill yourself the first week or you will have a harder time sticking to it. The
more you work out, the easier it will be next time.” At
Boot Camp Babes, incorporating games and fun “play” activities is a huge part
of what makes the workouts both challenging and enjoyable for the
participants.
5. Try
as you might, targeting specific body areas for weight loss doesn’t work.
“Bottom line is, your body is going to hold on to weight in certain places –
it’s genetic,” says Wong. Doing a
variety of exercises will challenge your body and help you through any
weight-loss plateaus.
6. The
right shoes are important for your workout. Running shoes are made for running,
and cross-trainers are made for workouts that involve running, jumping, forward
and lateral movement. Make the investment in the right shoe for a better
workout and to prevent injury.
7.
There
are always excuses not to work out. Track the time you spend during your day
watching television, surfing the net, or checking your phone and you’ll realize
there is time available to exercise if you just make it a priority. Give yourself one hour a day, child free, to
focus on your goals.
8. Outdoor exercise can lead to improvement in mental well-being.
Studies have shown that compared with exercising indoors, exercising in natural
environments is associated with greater feelings of revitalization, increased
energy and positive engagement, together with decreases in tension, confusion,
anger, and depression. It is also proven
that indoor air is twice as polluted as outdoor air, being outside provides a
free daily dose of vitamin D, and various terrain while working out provides exercise
for your mind compared to a flat gym floor. Boot Camp Babes offers outdoor
classes all year (mid-morning classes go inside June through August due to the
heat).
9. Boot Camp Babes circuits are based on interval training. The
aerobic benefit of low intensity exercise for a long duration is the same as
interval type training (short but intense with small rest periods in between).
This means over a week if you do an hour of intervals (about six minutes per
day of intense exercise with rest periods), it is the equivalent of about 40
minutes per day of steady-state exercise for a week. Studies have also shown
that for women, after 60 to 90 minutes of steady-state exercise, cortisol (a
fat building, muscle burning stress hormone) increases while testosterone and
growth hormone (fat burning, muscle building hormones) decrease.
10. Before, after, and during
exercise, water is crucially important to prevent dehydration. Water also aids
in digestion, helps remove bodily waste, and protects tissue, spinal cord, and
joints. To stay healthy, keep that metabolism boosted, and be proactive against
injury, make sure to drink at least eight cups a day.
No comments:
Post a Comment