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Time for a Reset?

Wednesday, December 12, 2012

Who wants to join me for a 21 day body reset starting January 1st before starting a workout program? I am planning on doing Insanity as my first workout program for 2013. I believe this 21 day body reset will prime my body for this.

If you've been feeling tired, run down, or just plain lousy lately . . . if you're having trouble with your digestion or difficulty losing weight . . . if your body just isn't working the way you want it to . . . the solution may be simpler than you think. The solution may be an Ultimate Reset.

Restore your body to its original "factory settings," so you'll have more energy and greater focus, experience better digestion and a more positive mood, you'll notice that your body is functioning more efficiently, helping you lose weight and improve your overall health.

You'll do it all without drugs . . . without fasting . . . naturally and painlessly.

Let me know if you want to join me. Your body won't change if you don't get out of your comfort zone!

Time to press RESET!
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  Member Comments About This Blog Post:

MONA_MONA 12/12/2012 8:04PM

    I'm on board! I finished P90X2 some time ago and am ready to get back into another challenge.

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Fitness Tip#268 - December 12th, 2012

Wednesday, December 12, 2012

SUPERSETS
Supersets are routines that alternate sets between two exercises. Supersets can work different sets of muscles – a back exercise and a chest exercise, for example, different sections of the body (such as an upper or lower body move) or even the same muscles. (Combining a flat bench press with an incline bench press.)

Alternating sets makes it easier to keep your heart rate in the aerobic zone because it generally allows your muscles more time to recover from each exercise, while keeping the heart rate up. (Unless, of course, you work the same muscle back-to-back, a strategy not typically recommended in heart rate based training.)



Here’s how you can create your own superset routine.
Sample Superset Routine 1
Perform this routine in the order shown below.

1) One set of back squats (8 reps).

2) Rest until your heart rate hits the low end of your target heart rate zone.

3) One set of pull-ups (8 reps).

4) Rest until your heart rate hits the low end of your zone.

5) Repeat 1 through 4 for the desired number of sets (3-4 sets total).

P90X workout program was pretty much created with this theory in mind.

"BRING IT"
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  Member Comments About This Blog Post:

JAN155 12/12/2012 3:12PM

    Good tip! I usually only do either super, tri, or giant sets when I workout so I keep my heart rate up. I also often add a fast 1 minute cardio blast (think burpees, jog in place, etc.) in between sets.
Great way to workout!

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1HAPPYSPIRIT 12/12/2012 12:29PM

    emoticon for sharing!

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Fitness Tip#267 - December 11th, 2012

Tuesday, December 11, 2012

Combine Strength And Aerobic Training

To receive the greatest benefit from a heart rate workout, you want to stay in the aerobic range throughout the entire routine. After each set of an exercise, rest only until your heart rate reaches the low end of your aerobic zone (max heart rate multiplied by 0.6).

Although other considerations factor in – such as your fitness level and whether you take any medications – as a rule of thumb, you can estimate your maximum rate by subtracting your age from 220. So, the predicted maximum heart rate for a healthy 35-year-old would be 220 minus 35, or 185 beats per minute. Once you know that number, you can calculate your target aerobic heart rate range, which is typically 60 percent to 80 percent of your maximum. To determine your target range, multiply your predicted maximum rate by 0.6 for the low end of the range, and by 0.8 for the top end. For our hypothetical 35-year-old, the target range would be 111 beats per minute to 148 beats per minute.


"BRING IT"
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  Member Comments About This Blog Post:

LIV2RIDE 12/12/2012 9:18AM

    I've been working to do at least one workout in the aerobic zone. It's tough but working to get stronger in that zone. I find that slower workouts burn the same amount of calories than the blast at high HR workouts do. They might be a bit longer but worth the effort and recovery to my body.

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RUN4FOOD 12/11/2012 8:00PM

    Thanks for sharing this information, very simple, very concise and very useful.
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GEEKYGRANDMOMMY 12/11/2012 4:55PM

    Thanks

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CECILY_HERE 12/11/2012 4:48PM

    Thank you. Less than an hour ago I told a friend that I needed to find this information.

Cecily

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Fitness Tip#266 - December 10th, 2012

Monday, December 10, 2012

What are good exercises for people who have bad knees?


Single-Leg Romanian Deadlift
Stand on your left foot with the left knee slightly bent. Keeping your hips level, bend forward as far as you can while maintaining a straight line from head to your heel. Do as many repetitions as possible without letting your knee cave inward, then switch sides. Do two to three sets.
Heel-Unsupported Mini-Squats
Stand on the edge of a step, your weight in the ball of one foot. Let your heel sink down and pause for a second straight-legged. Then, keeping your heel down and making sure your knee doesn’t cave inward, do a mini squat by bending your knee and pushing your hips back. Repeat on the other side for 12 to 20 reps for two to three sets.


"BRING IT"
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  Member Comments About This Blog Post:

GARDEMON 12/10/2012 8:09PM

  Will try. Thanks for sharing

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Fitness Tip#265 - December 7th, 2012

Friday, December 07, 2012

What makes a healthy meal?

Carbohydrate is most the important nutrient to replenish glycogen stores, an athlete’s main source of fuel during a workout. Oats are great carbs. Honey is higher on the glycemic index than oats, which means post-exercise its quick-acting carbs restore glycogen stores faster because honey is easier to digest than slow-acting carbs. Topping the oatmeal with dried cranberries, walnuts or seeds, this is a simple way to add energy-dense foods that help meet his total caloric needs to maximize nutrition and prevent fatigue. Milk and whey protein to repair muscle damage; berries add antioxidants to support a healthy immune system.


Have a GREAT weekend Spark Friends!

Thank you all for reading my blogs! I hope they help at least one person every day!

"BRING IT"
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  Member Comments About This Blog Post:

LIV2RIDE 12/8/2012 7:12AM

    I tend to switch my breakfast back and forth between oats and green smoothies. I can't get enough of either one.

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GRACEISENUF 12/7/2012 9:20PM

    thanks for the "yummy" info.

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RUN4FOOD 12/7/2012 8:59PM

    I've decided I need to go back and look at all of your fitness tips. This is another important one.
If you ever put them together is some format that is easier to retrieve and review than each separate tip let me know. That would be very handy to have.
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PARKERB2 12/7/2012 8:23PM

    I appreciate the information. We need the fuel from carbs to have energy to do the necessary things we have to do.

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