You don't have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. If done incorrectly, however, weight training won't give you these benefits and may even lead to injury.
If you are just getting started, work with a knowledgeable weight training specialist - a physical therapist, athletic trainer or other fitness specialist who's familiar with proper weight training techniques. If you've been using weights for a while, consider scheduling time with a trainer to demonstrate your technique and identify any changes you might benefit from.
Weight Training Do's:
Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times. For most people, a single set of 12 repetitions with the proper weight can build strength just as efficiently as can three sets of the same exercise. As you get stronger, gradually increase the amount of weight.
Use proper form. Learn to do each exercise correctly. The better your form, the better your results and the less likely you are to hurt yourself. If you're unable to maintain good form, decrease the weight or the number of repetitions.
Breathe. You might be tempted to hold your breath while you are lifting weights. Don't. Holding your breath can lead to dangerous increases in blood pressure. Instead, breathe out as you lift the weight and breathe in as you lower the weight.
Seek balance. Work all of your major muscles - abdominals, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way, such as the front of the shoulder and the back of the shoulder.
Rest. Avoid exercising the same muscles two days in a row. You might work all of your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and so on.
Weight training don'ts:
Don't skip the warm-up. Cold muscles are more prone to injury than are warm muscles. Before you lift weights, warm up with 5 to 10 minutes of brisk walking or other aerobic activity.
Don't rush. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight.
Don't overdo. For most people, completing one set of exercises to the point of fatigue is typically enough. Additional sets may only eat up your time and contribute to overload injury.
Don't ignore pain. If an exercise causes pain, stop. Try it again in a few days or try it with less weight.
Don't forget your shoes. Shoes with good traction can keep you from slipping while you are lifting weights.
Remember, the more you concentrate on proper weight training technique, the more you will get from your weight training program.
I'm here to help if you need me.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Monday, December 30, 2013
Monday, December 23, 2013
Healthy Holiday Eating - Easy Remakes of Favorite Recipes
Are dreams of sugarplums dancing in your head? What about other decadent holiday favorites? You know the ones that are loaded with sugar, salt and fat - cheese platters, bacon-wrapped appetizers, creamy eggnog, cookies and rich desserts.
It can be a challenging time of year to make healthy choices. But healthy holiday eating is possible.
Here are some tips for making favorite recipes a bit healthier:
More than just sweet. When making desserts or eggnog, reduce the amount of sugar by half and enhance "sweetness" by adding a bit of citrus, more vanilla, nutmeg or cinnamon. Try turbinado sugar, honey or molasses - their flavor means you can use less. If recipes call for sugary toppings like frosting, jams and syrup, use fresh or unsweetened frozen fruit instead.
Shake the salt out. You can reduce salt by half in most recipes. Also go easy on salty condiments, like pickles, catsup, mustard and soy sauce. Or try lower-sodium versions of packaged foods when available. Include crunchy, raw veggies on the relish tray such as cucumber slices and jicama sticks among the carrots and celery. Try a new homemade dip, like hummus or salsa. In soup and entree recipes, substitute fresh herbs and flavored vinegars for salt.
Trim the fat. In baked goods you can cut the fat by about half and replace it with unsweetened applesauce, prune puree or mashed banana. Instead of full-fat condensed mild, use condensed skim in drinks, desserts and, yes, even in fudge. For gravy, heat fat-free, low-sodium broth (or drippings with the fat removed); mix flour into cold skim milk and pour slowly into broth, stir until thickened and season to your liking.
Simple changes can help you stay on track and still enjoy the festivities.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
It can be a challenging time of year to make healthy choices. But healthy holiday eating is possible.
Here are some tips for making favorite recipes a bit healthier:
More than just sweet. When making desserts or eggnog, reduce the amount of sugar by half and enhance "sweetness" by adding a bit of citrus, more vanilla, nutmeg or cinnamon. Try turbinado sugar, honey or molasses - their flavor means you can use less. If recipes call for sugary toppings like frosting, jams and syrup, use fresh or unsweetened frozen fruit instead.
Shake the salt out. You can reduce salt by half in most recipes. Also go easy on salty condiments, like pickles, catsup, mustard and soy sauce. Or try lower-sodium versions of packaged foods when available. Include crunchy, raw veggies on the relish tray such as cucumber slices and jicama sticks among the carrots and celery. Try a new homemade dip, like hummus or salsa. In soup and entree recipes, substitute fresh herbs and flavored vinegars for salt.
Trim the fat. In baked goods you can cut the fat by about half and replace it with unsweetened applesauce, prune puree or mashed banana. Instead of full-fat condensed mild, use condensed skim in drinks, desserts and, yes, even in fudge. For gravy, heat fat-free, low-sodium broth (or drippings with the fat removed); mix flour into cold skim milk and pour slowly into broth, stir until thickened and season to your liking.
Simple changes can help you stay on track and still enjoy the festivities.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Monday, December 9, 2013
Fitness: Tips For Staying Motivated
Many of us will soon start gearing up for our post-holiday, new year fitness plan. Have you ever started a fitness program and then quit? If you answered yes, you are not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are some tips to help you stay on track.
Set goals: Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. For example, if you haven't exercised in a while, a short-term goal might be to walk 10 minutes a day, three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.
Make it fun: Find activities or sports that you enjoy, then vary the routine to keep you on your toes. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a dance class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn't have to be drudgery and you're more likely to stick with a fitness program if you are having fun.
Make physical activity part of your daily routine: If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important appointment. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV.
Put it on paper: Are you hoping to lose wight? Boost your energy? Sleep better? Manage a chronic condition? Write it down. Seeing the benefits of regular exercise on paper may help keep you focused and motivated. You may also find it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals and remind you that you are making progress.
Join forces with friends, neighbors or others: You're not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes together.
Reward yourself: After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer-range goal, treat yourself to a new pair of sneakers or download some new tunes to enjoy while you exercise.
Be flexible: If you are too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can. A short break is not failure as long as you define the break and return to the activity. Be flexible about where and when you find opportunities to be active. Some days may permit an early morning activity or class and others may need to use some after work or evening time. Look for the opportunities to have some fitness fun on different days and at different times.
Get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Keep and review these tips whenever you feel your motivation slipping. If you need help, I'm here.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Set goals: Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. For example, if you haven't exercised in a while, a short-term goal might be to walk 10 minutes a day, three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.
Make it fun: Find activities or sports that you enjoy, then vary the routine to keep you on your toes. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a dance class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn't have to be drudgery and you're more likely to stick with a fitness program if you are having fun.
Make physical activity part of your daily routine: If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important appointment. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV.
Put it on paper: Are you hoping to lose wight? Boost your energy? Sleep better? Manage a chronic condition? Write it down. Seeing the benefits of regular exercise on paper may help keep you focused and motivated. You may also find it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals and remind you that you are making progress.
Join forces with friends, neighbors or others: You're not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes together.
Reward yourself: After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer-range goal, treat yourself to a new pair of sneakers or download some new tunes to enjoy while you exercise.
Be flexible: If you are too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can. A short break is not failure as long as you define the break and return to the activity. Be flexible about where and when you find opportunities to be active. Some days may permit an early morning activity or class and others may need to use some after work or evening time. Look for the opportunities to have some fitness fun on different days and at different times.
Get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Keep and review these tips whenever you feel your motivation slipping. If you need help, I'm here.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Monday, December 2, 2013
Elements of a Well-rounded Fitness Routine
Effective fitness training balances five elements of good health. Make sure your routine includes aerobic fitness, muscular fitness, stretching, core exercise and balance training.
Aerobic fitness: aerobic exercise, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body - and the easier it is to complete routine physical tasks and rise to unexpected challenges, such as running to your car in the pouring rain. Aerobic exercise includes any physical activity that uses large muscle groups and increases you heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics - even leaf raking, snow shoveling and vacuuming. Aim for at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity - preferably spread throughout the week.
Strength training: Muscular fitness is another key component of your program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program. Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don't need to invest in a gym membership or expensive equipment to reap the benefits of strength training. Hand-held weights and resistance bands are inexpensive options. Your own body weight counts, too.
Core exercises: The muscles in your abdomen, lower back and pelvis - known as your core muscles - help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program. Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? Any exercise that uses the trunk of your body without support. As an aside, remember my personal mission in fitness is to demonstrate that core strength can happen without getting on the floor.
Balance training: Older adults in particular should include exercises to maintain or improve balance. This is important because balance tends to deteriorate with age, which can lead to falls and fractures. Try standing on one leg for increasing periods of time to improve your overall stability. Activities such as t'ai chi can promote balance, too.
Flexibility and stretching: Flexibility is an important part of physical fitness. Some types of physical activity, such as dancing, require more flexibility than others. Stretching exercises are effective in increasing flexibility, and thereby can allow people to more easily do activities that require greater flexibility. Stretching also improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress. Before you stretch, warm up by walking or doing a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch immediately after you exercise when your muscles are warm. Ideally, you will stretch whenever you exercise.
Cover all the bases: Whether you create your own fitness training program or enlist the help of a personal trainer, aerobic fitness, strength training and core exercises, balance training and stretching and flexibility should be part of your overall plan. It isn't necessary to fit each of these elements into every fitness session, but factoring them into your regular weekly routine can help promote fitness for life.
Find activities that are fun for you so that you are more likely to incorporate them into a sustainable routine. Think about group classes and activities to add both companionship and socialization to the mix.
In my own structure of classes, here are the types of fitness activity you can experience during each.
Zumba Fitness: cardio (moderate to high impact and intensity) and flexibility
Zumba Toning: strength, cardio, core, balance and flexibility
Zumba Sentao: strength, cardio, core and flexibility
Zumba Gold: cardio (low impact and moderate intensity), balance and flexibility
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Aerobic fitness: aerobic exercise, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body - and the easier it is to complete routine physical tasks and rise to unexpected challenges, such as running to your car in the pouring rain. Aerobic exercise includes any physical activity that uses large muscle groups and increases you heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics - even leaf raking, snow shoveling and vacuuming. Aim for at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity - preferably spread throughout the week.
Strength training: Muscular fitness is another key component of your program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program. Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don't need to invest in a gym membership or expensive equipment to reap the benefits of strength training. Hand-held weights and resistance bands are inexpensive options. Your own body weight counts, too.
Core exercises: The muscles in your abdomen, lower back and pelvis - known as your core muscles - help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program. Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? Any exercise that uses the trunk of your body without support. As an aside, remember my personal mission in fitness is to demonstrate that core strength can happen without getting on the floor.
Balance training: Older adults in particular should include exercises to maintain or improve balance. This is important because balance tends to deteriorate with age, which can lead to falls and fractures. Try standing on one leg for increasing periods of time to improve your overall stability. Activities such as t'ai chi can promote balance, too.
Flexibility and stretching: Flexibility is an important part of physical fitness. Some types of physical activity, such as dancing, require more flexibility than others. Stretching exercises are effective in increasing flexibility, and thereby can allow people to more easily do activities that require greater flexibility. Stretching also improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress. Before you stretch, warm up by walking or doing a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch immediately after you exercise when your muscles are warm. Ideally, you will stretch whenever you exercise.
Cover all the bases: Whether you create your own fitness training program or enlist the help of a personal trainer, aerobic fitness, strength training and core exercises, balance training and stretching and flexibility should be part of your overall plan. It isn't necessary to fit each of these elements into every fitness session, but factoring them into your regular weekly routine can help promote fitness for life.
Find activities that are fun for you so that you are more likely to incorporate them into a sustainable routine. Think about group classes and activities to add both companionship and socialization to the mix.
In my own structure of classes, here are the types of fitness activity you can experience during each.
Zumba Fitness: cardio (moderate to high impact and intensity) and flexibility
Zumba Toning: strength, cardio, core, balance and flexibility
Zumba Sentao: strength, cardio, core and flexibility
Zumba Gold: cardio (low impact and moderate intensity), balance and flexibility
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
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