GET TO THE HEART OF THE MATTER WITH YOUR WEEKEND QUICKFIRE CARDIO EGGS-EXCISE CHALLENGE!
To burn off the calories in a typical Easter basket chocolate bunny (about 1000 calories) you'd need to run for an hour and 40 minutes or fast walk for two hours and 45 minutes! Hmmmmm ... wonder how long for a nibble on those ears?
One of the best QuickFires you can do is to join the egg hunt with the kids. A 170 pound woman will burn approximately 116 calories in 30 minutes of Easter egg hiding, and another 154 calories in 30 minutes of egg hunting.
So keep it active, keep it light this Easter. Focus on the real meaning of the season. And most of all ... enjoy!
QuickFire " EGGS-ERCISE" Easter Challenge
Hop Skip & Jump your way into a smaller size this Easter Day!
Challenge to Do 100 broke down into a Hop Skip & Jump. Try to intersperse throughout your day and raise a Joyful Noise!
A hop is a forward or lateral movement in which the athlete takes off and lands on one or two feet, but unlike a jump in place, the athlete is moving directionally. Hopping exercises can include bunny hops, two-footed hops up steps, and hopping over cones or small hurdles (either side-to-side or forward and back).
Get your heart rate up and work your heart and lungs and burns fat and calories. Because it is weight bearing, you also build up your bones.
It’s nostalgic childhood fun, but it’s good for you. For those of you who haven’t skipped since primary school, you’ll be surprised at how puffed you can get. Easier to do with jumping rope- but, use the "invisible one." Works just as well, if not better.
These are easily incorporated in your day. Take Outdoors- Very Portable QFC! Stuck indoors? Work well as Bathroom Challenges, too!
The Heart of the Matter is this:
The American Heart Association 70% of Americans have some level of heart disease and it’s heart disease that is the number one killer of Americans. In fact, every 35 seconds someone in America dies of heart disease. That is, 35 seconds ago someone was around that is not now because of this killer.
And we’re not just talking about older people; even many twenty year olds have some degree of blockage in their arteries.
If you don’t have much energy, this might indicate you have some degree of heart disease because your blood isn't able to flow freely through your system. You should do cardiovascular exercise three to five times daily for the best result.
QuickFire Cardio Challenges use large muscle groups. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure at rest and improve your breathing.
Take the QuickFire outdoors!
QuickFiring outdoors has many benefits, and they include the following:
- Little or no equipment needed to get a good workout
- No crowded gyms or obnoxious people to put up with
- No driving time to the local fitness facility
- No need to put on makeup or special clothing to workout at the gym
- Vitamin D enhancing sunshine for our skin
- The ability to workout anytime, anywhere - even on vacation
- Two words: Fresh Air
Your WeekEnd Choice Quickfires:
Do Any QuickFire, or combination of as Your WeekEnd Choice. Ideally you will do them outdoors, if possible. As usual, reach to accomplish 100 QuickFires, broken down throughout your day in sets of 20 or 25.
Standing Quad Stretchwww.sparkpeople.com/resource/exercises.asp
Stand tall, holding onto a chair, wall, tree for balance if necessary. Keep your feet hip-width apart, your back straight and your feet parallel.
READY . . . SET. . . QuickFire NOW!
CHALLENGE Yourself to Taking the Stairs Today at EVERY opportunity! No lifts! Did anyone see WALL-E? (human characters, who are all comically too rotund to even walk and travel about their spaceship in hovering seats, drinking all their meals and living their lives through a virtual screen that feeds them information). You burn 4 calories for every 10 steps you climb.
STAND and TALK. While talking on the phone, stand up and pace for a few minutes. Pacing burns about one calorie for every 15-20 steps you take.
ELEVATE feet for 3-5 minutes. Good for circulation and relief for swollen, tired feet. Also helps prevent varicose veins.
AWARE: Good posture can help you lose weight faster. Slumping during cardio ups your heart rate, making your workout feel harder. Pulling back your shoulder blades lets you take in more oxygen so picking up the pace feels easier - and you'll burn more calories. You will burn nearly 20% more calories with good posture. A study at the University of Sydney found that good posture causes you to engage more core muscles.
TAKE A DEEP BREATH: All day long we sit and do not really breathe. Take a moment several times throughout your day a focus on taking in a few deep breaths. Really fill the lungs with air. A few deep breaths can help relieve tension, increase oxygen levels, and revitalize you and boost your metabolism!
As with anything new, introduce your body to the QuickFires gradually. These will work your body in a very different way than you are used to, so take it easy!
If you aren't breathing while QuickFiring, then you're doing them wrong.
Go slow. Speed is not important, and will usually lead to using momentum to cheat your way through the QuickFire.
Create your own QuickFire Circuit by choosing different QuickFire Challenges and doing each one for a minute as hard as you can for a high intensity workout.
QuickFire Quality over Quantity.
QuickFire with other people. It's great fun, and will keep you motivated.
Remember to Log All Fitness Activity into
SparkPeople to Increase Your SparkPoints!
**MODIFY the QuickFire Challenges to suit YOUR abilities and feel free to Challenge Yourself (or someone else) to more! If you are unable to do the exercise, or alternative, feel free to substitute any QuickFire that you choose. The important thing is this: Space out the QuickFires as to continually spike your metabolism throughout the day.
Edited by: KV711LAW at: 4/11/2009 (22:09)
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