Fitness Friday

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Warm-Up Exercises

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Fitness Friday!

Warm-up exercises are essential to any workout. Preparing the muscles and joints for more intense activity helps prevent injury, as well as promoting circulation. Warm-up exercises increase the temperature of the body, making the muscles more flexible and receptive to strenuous activity. Most experts even advise that you engage in warm-up exercises before stretching. Warming up should slightly increase the heart rate but not to the level experienced during your workout.

 

From: www.health.discovery.com




Wall Squats

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Fitness Friday!

1.5 Wall Squats
Wall squats are a great and basic exercise to work your lower body including the quads, glutes and core.
Level: Beginner/intermediate

1. Place a stability ball against the wall and the small of your back.
2. Make sure your feet are hip distance from each other and slightly in front or your body so you are leaning against the ball.
3. Slowly bend your knees making sure they do not go past the toes and slide your body down the ball.
Your thighs should be parallel to the floor before you return to your starting position.
4. Now here’s the kicker: once you get up half way return to the bottom and then do the full movement to the top. Do 2-3 sets of 10-12 repetitions.

From: www.self.com



Running Tips

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Fitness Friday!

Running Tips-

  • If you are new to running be sure that you have been walking for 30 minutes at least 3 days a week about 3 months before you try to transition to running.
  • Do not bounce or overstride. Don’t let your foot get ahead of your knee. Run from the hips down with the upper body straight up and used only for balance.
  • Breath in through your nose and out through pursed lips.
  • Choose shoes appropriate for running and that fit well — they don’t cause any discomfort or blisters.
  • When running in colder weather be sure to wear a hat. A large amount of heat can be lost through your head.
  • Replace your running shoes at least every 400-500 miles.

From: workoutsforyou.com



Walking Tips

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Fitness Friday!

Walking Tips-

  • Bend your elbows. This will cause your arms to swing faster which in return will help your legs to move faster.
  • Keep your stride short. Don’t take long strides that feel awkward.
  • Think heal-to-toe. Push-off with your heal. Toes should leave the ground last.
  • Keep your abs pulled in and tight.
  • Include interval training walks that include periods of very brisk walking followed by slower, recovery times.
From: workoutsforyou.com


Crescent Lunge Pose

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Fitness Friday!

Crescent Lunge Pose 

Crescent Lunge Pose

 

Crescent Lunge Pose Crescent Lunge gets your heart rate up, which helps speed up your metabolism. It also strengthens your legs and stretches your hips.

How to: Begin in downward dog pose. Step your right foot between your hands. Lower your hips into lunge position and shift your weight onto the ball of your back foot, bringing your hands to your hips. Stay up on the ball of your back foot and lift your upper body so that you’re standing straight up. Keep your hips squared the entire time. Bring your arms above you and reach for the ceiling. Palms should be facing each other. Hold for 30 seconds to 1 minute and then switch sides.

 

From: shape.com

 



Fitness Friday!

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For all of you Woodlands Residents: You should go to Market Street this weekend and see the Ironman Texas competitors and cheer them on!

This will be an exciting event to see! BCCA wishes all of the competitors the best of luck in tomorrows race!!!!



The Move of the Day: Say Goodbye to Back Pain!

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Fitness Friday

The Move of the Day: Say Goodbye to Back Pain!

Stiff hips (sometimes the result of sitting all day) can contribute to lower back pain. That’s why it’s important to loosen them up with stretches like today’s MOTD. This feels great! TGIF

The Move: The Pretzel

What You Need: A small space on the floor

How to Do It: Sit on the floor with legs criss-crossed over one another, left leg on top. Pull abs in, walk hands out in front as far as you comfortably can. Be sure to keep spine long and glutes planted on the floor. Hold for 30 seconds. Walk hands back. Switch top leg and repeat.

 

by Erin Kurdyla

www.self.com



Do you have a healthy BMI?

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Fitness Friday-

To Calculate your BMI go to this website http://www.getinshape.ipcor.com/ideal-body-weight.htm

BMI by itself tells you nothing about your ideal body weight in terms of body composition or fat content. Muscle is proportionately heavier than fat, so some very muscular people could be classed as overweight using this BMI method.

There are many factors to take into account when looking at a person’s ideal weight. These include things like height, age, and muscular make up as mentioned above. People are also classified by their type of body frame:

  • Small
  • Medium
  • Large

A simple way to determine your body frame size is to measure the distance around your wrist. Use the table below to determine your body frame type.

 

Your Height Is… Less than 5′ 2″ Less than 5′ 5″ More than 5′ 5″
- Wrist Size - - Wrist Size - - Wrist Size -
Small Frame less than 5-1/2 ” less than 6 ” less than 6-1/4 ”
Medium Frame 5-1/2” to 5-3/4” 6” to 6-1/4” 6-1/4” to 6-1/2”
Large Frame more than 5-3/4” more than 6-1/4” more than 6-1/2”

Use this chart and the chart below to give yourself an idea of which category you are in. If you have any concerns about your weight it’s a good idea to visit a qualified professional and get their advice on the ideal body weight for you.

Standard Weight Table (in lbs.) For Women

Height Small Frame Medium Frame Large Frame
4′ 10″ 102-111 lbs 109-121 lbs 118-131 lbs
4′ 11″ 103-113 111-123 120-134
5′ 0″ 104-115 113-126 122-137
5′ 1″ 106-118 115-129 125-140
5′ 2″ 108-121 118-132 128-143
5′ 3″ 111-124 121-135 131-147
5′ 4″ 114-127 124-138 134-151
5′ 5″ 117-130 127-141 137-155
5′ 6″ 120-133 130-144 140-159
5′ 7″ 123-136 133-147 143-163
5′ 8″ 126-139 136-150 146-167
5′ 9″ 129-142 139-153 149-170
5′ 10″ 132-145 142-156 152-173
5′ 11″ 135-148 145-159 155-176
6′ 0″ 138-151 148-162 158-179



The 7 best fat-blasters

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By Su Reid-St. John

 
We all have days when there’s no time to get to the gym. So we wondered: Which close-to-home cardio activities blast fat fastest?
 
 
 
 
 
 

 

Wonder no more. Here are the top seven fat-and-calorie burners, from Los Angeles based celeb trainer Ramona Braganza, who has helped shape the amazing bodies of stars like Jessica Alba, Halle Berry, and Anne Hathaway.

Try any one of these, and you’ll boost your metabolism for up to a whole day afterward. One small workout, one giant payoff.

1. Inline skating
Burns 425 calories in 30 minutes

Surprised? While skating might be so much fun you forget you’re actually working out, it’s also numero uno on our list when it comes to blasting fat and calories.

The big burn stems from the side-to-side movement of your thigh and butt muscles (demanding more from your body than the straightforward motion of our number-two activity — running). And your core gets involved in a big way to keep you balanced.

What’s more, you get all these benefits without putting too much stress on your knees and other joints. Skate at a strong, steady pace. Don’t forget your helmet, wrist guards, and knee and elbow pads.

Boost the burn: Alternate one minute of hard skating with one minute of medium-paced strokes.

Health.com: Get a beautiful butt in 4 weeks

2. Running
Burns 374 calories in 30 minutes

The typical runner’s shape is sleek and lean, and there’s a reason for that: The major running muscles — legs, butt, core — happen to be the biggest calorie-and-fat-burning muscles in your body.

To get the most out of each stride, swing your arms close to your body, don’t lean forward, and keep your feet low to the ground. To lessen impact, land on the middle of your foot, then roll through to your toes.

Boost the burn: Alternate fast and slow intervals, or take to the hills.

Health.com: How to run faster

3. Jumping rope
Burns 340 calories in 30 minutes

You knew this workout had to be high on the list. After all, it’s one of pro boxers’ favorite ways to train.

To get the most from each jump, use a rope with handles that reach to just under your armpits when you stand on the middle of it, and follow these top-form tips: Jump with your feet slightly apart and body upright, and keep your jumps low to the ground. Don’t have a rope? You’ll get the same benefits by doing the movements rope-free.

Boost the burn: Frequently switch up your speed (slow, fast) and style (jumping with one foot, then two feet), or jump rope while you jog.

Health.com: How to jump the weight off

4. Hula hooping
Burns 300 calories in 30 minutes

There’s a reason Marisa Tomei and Beyoncé hoop to keep their bodies beautiful — it’s a major fat-and-calorie torcher. To do it yourself, grab an adult-sized hoop (they’re larger and heavier than kids’ hoops, making them easier to spin); you’ll know you have the right size if it reaches your chest when you stand it up in front of you.

No fancy moves required, either. Simply keep it going around your waist. To start, stand with one foot in front of the other and shift your weight back and forth (versus around in a circle). And don’t worry if you’re less than perfect at first; you’ll still knock off major calories, plus get better every time you spin.

Boost the burn: Get how-tos for advanced moves and a fun workout at Health.com/hula-hoop.

Health.com: Hoop yourself slim

5. Tennis
Burns 272 calories in 30 minutes

Don’t think you need to round up a partner or trek all the way to a court to break a super sweat with racket in hand. (Though if you have a pal and a nearby net, you’ll burn the same calories.) Simply find a flat area near a wall or garage door that you can hit the ball against.

Alternate forehand and backhand shots — then see how many you can do in a row without goofing. Stand 10 to 25 feet away, which will force you to hit harder. Even practicing your serve will get your body in burn mode, because you’ll have to run and bend to pick up your missed balls.

Boost the burn: Try to hit the ball consistently for 50 or 100 strokes. “Having a goal will make you work harder to reach it,” Braganza says.

Health.com: 30-minute workout, no gym required

  6. Dancing
Burns 221 calories in 30 minutes

This may not be the biggest calorie-burner in the bunch, but it’s still an excellent — and fun! — metabolism booster. (Just look at Kelly Osbourne, who jump-started her amazing 42-pound loss on Dancing with the Stars.)

The key is to keep the tempo high, choosing songs with fast rhythms like Latin or Bollywood, and don’t rest between songs.

Try Braganza’s favorite trick: Download a workout’s worth of your favorite tunes. Begin with an upbeat inspirational song think “Just Dance” by Lady Gaga, then move on to songs with increasingly faster tempos. Slow the beat toward the end to cool down.

Boost the burn: Use your arms! Raise them in the air and move them to the beat.

Health.com: Dance your way to toner abs and legs

7. Walking vigorously
Burns 170 calories in 30 minutes

That’s right, walking actually made our list. Full disclosure, though: A leisurely stroll with a friend won’t cut it. You should be walking briskly enough that it’s difficult to keep up a steady conversation.

To get the most from your biggest calorie-burning muscles — legs, butt, and core — take short, quick steps, keep your torso upright, and pump your arms back and forth (not side to side) in time with your stride. With each step, land on your heel and roll through to your toes.

Boost the burn: Alternate two minutes of brisk strides with one minute of as-fast-as-you-can-go walking (or jogging).

Getty Images

Getty Images