Get more from your workout

You have just finished a long, steady state cardiovascular workout: 60 minutes of walking, hiking, swimming or cycling. Studies have shown that you can actually increase your appetite when doing long, steady-state cardo. So let's say you burned 250 calories using cardio, but your appetite caused you to eat 350 more calories than usual due to your appetite. That's a surplus of 100 calories each day. But there's good news. Studies have also shown that intervals and/or finishers burn even more calories than steady-state cardio, without affecting your appetite. So after a 30 to 40 minutes of steady-state cardio, do the following circuit twice, resting for 20 seconds between circuits: 1. Jumping Jacks or Lateral jumps (6 each) 2. Decline Push-ups (10) The decline push-up is performed just like a regular push-up, but your feet rest on an elevated base, such as an aerobic step or a weight bench. Support your weight on your hands that are placed just slightly wider than shoulder width. Your body should form a straight line, with your abs slightly engaged as if bracing for a punch. Tighten your buttocks to prevent sinking your lower back and align your head with your spine to form a straight line. Avoid looking forward or leading with your head. Keep your elbows at a 45-degree angle with the body.

3. Inclined Rows (10) Using a neutral grip, lean into an incline bench. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position. Retract the shoulder blades and flex the elbows to row the dumbbells to your side. Pause at the top of the motion, and then return to the starting position.

4. KB/DB Swings (20) The king of exercises—the two-handed kettlebell swing—is all you need for dramatic changes. • Stand with your feet 6–12 inches outside of shoulder width on either side, each foot pointed outward about 30 degrees. • Keep your shoulders pulled back (retracted) and down to avoid rounding your back. • The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting- down movement. • Do not let your shoulders go in front of your knees at any point. • Imagine pinching a penny between your butt cheeks when you pop your hips forward.

With a finisher like above, you’re using different muscle groups and you’re doing it in less time. This allows you to burn fat with less risk for injury. By using a strategic combination of conditioning moves and core exercises, along with incomplete recovery, you have set up your body to burn more fat, along with safely strengthening your core. (Source Mike Whitfield, CFNC from Georgia). Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust Kinesiologist, Personal Training, Sign up for a session today! http://www.gaiaadventures.com 604 329.1257

Guidelines for Exercise

As a personal trainer I often get asked, how much exercise do I need? Now that I am in my 50's can I continue to run or will I harm my knees? And more... I have been running for over 30 years and am still running and going strong, now at 55 years-old. I run only twice a week now, largely due to a high arch problem in my left foot, but I also exercise daily: bike on Mondays, run on Tuesdays and Thursdays, strength train on Wednesdays, swim on Fridays and strength train/hike on the weekend. And I am thinking of incorporating a yoga class once a week. I feel and look great! The scientific evidence demonstrating the beneficial effects of exercise is indisputable, and the benefits of exercise far outweigh the risks in most adults. A program of regular exercise that includes cardiorespiratory, resistance, flexibility, and neuromotor exercise training beyond activities of daily living to improve and maintain physical fitness and health is essential for most adults. The ACSM recommends that most adults engage: . moderate-intensity cardiorespiratory exercise training for at least 30 min or more daily, up to 5 days per week for total of ≥150 min per week . vigorous-intensity cardiorespiratory exercise training for at least 20 min, 1 to 3 days per week (≥75 min·wk) or a combination of moderate- and vigorous-intensity exercise to achieve a total energy expenditure of ≥500-1000 MET·min per week. On 2-3 days per week, adults should also perform resistance exercises for each of the major muscle groups, and neuromotor exercise involving balance, agility, and coordination. Crucial to maintaining joint range of movement, completing a series of flexibility exercises for each the major muscle-tendon groups (a total of 60 s per exercise) on at least 2 days per week is recommended. The exercise program should be modified according to an individual's habitual physical activity, physical function, health status, exercise responses, and stated goals. Adults who are unable or unwilling to meet the exercise targets outlined here still can benefit from engaging in amounts of exercise less than recommended. In addition to exercising regularly, there are health benefits in concurrently reducing total time engaged in sedentary pursuits and also by interspersing frequent, short bouts of standing and physical activity between periods of sedentary activity, even in physically active adults. (Reference American College of Sport Medicine).

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust Kinesiologist, Personal Training, Sign up for a session today! http://www.gaiaadventures.com 604 329.1257