GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “cool down”

Build your own playlist

Hi there!

I was in the gym today and listening to my iPod whilst running and it inspired me to do this post! I’ve compiled a list of the 10 best songs for warm-up, high-intensity, low-intensity and cool-down! These are my personal favourites and always help me power through a tough workout.

Warm-Up

Ideally your warm-up playlist should have good, upbeat songs to get you ready to rumble!

  • One Republic- Something I Need
  • T Pain feat. Teddy Verseti- Church
  • One Republic- If I Lose Myself
  • Jessie J- Do It Like A Dude
  • The Temper Trap- Fader
  • Avicii- Levels
  • 3OH!3 feat. Katy Perry- Starstrukk
  • Labrinth- Treatment
  • Cupid- 369
  • Zedd- Clarity

High-Intensity

This workout is likely to be tough, so you need good, strong rhythm to kee pyou powering through!

  • The All-American Rejects- Dirty Little Secret
  • Arm Van Buuren feat. Lauren Evans- Alone
  • The Saturdays- Not Giving Up
  • Enrique Inglesias feat. Pitbull- I’m A Freak
  • Tiesto feat. Matthew Koma- Wasted
  • Jessie J feat. Ariana Grande & Nicki Minaj- Bang Bang
  • Pitbul feat. Ne-Yo- Time Of Our Lives
  • Axwell & Ingrosso- Something New
  • Porter Robinson- Language
  • Robbie Williams- Let Me Entertain You

Low-Intensity

Still hard but you don’t need to heavy beats this time round, think weight lifting type music.

  • Flo-Rida- GDFR
  • Hardwell feat. Jason Derulo- Follow Me
  • Fall Out Boy- Centuries
  • Fall Out Boy- Immortals
  • Alesso feat. Tove Lo- Heroes (We Could Be)
  • The White Panda- Midnight Life
  • Sigma feat. Paloma Faith- Changing
  • Paramore- Ain’t It Fun
  • Iggy Azalea feat. Rita Ora- Black Widow
  • Iggy Azalea- Bounce

Cool-Down

Phew!

  • Kelly Clarkson- Invincible
  • Alesso feat. Matthew Koma- Years
  • Jason Derulo- Undefeated (yeah you are!)
  • Kelly Clarkson- Stronger
  • Otto Knows- Million Voices
  • Hardwell feat. Mr. Probz- Birds Fly
  • Years & Years- King
  • Rihanna feat. Mikky Ekko- Towards The Sun
  • David Guetta feat. Emeli Sande- What I Did For Love
  • The Script- No Good In Goodbye

There we go! 10 songs, 4 work out types or sections! You could compile all 40 into one big playlist or split them up, add your own and what not! You could also pile them all into one playlist, jump on a treadmill, spin bike or head outside and match your pace to the song! Lots of HIIT there!

Have you got any must have songs?

Gym Bug

Un-dull the gym bike

Hi there!

Today was cardio day and I did a mix of treadmill work and bike work. Anyone that’s used a gym bike repeatedly probably understands that it can get quite monotonous and boring and the drive to keep pushing yourself dwindles away relatively quickly. However, today I tried a different type of bike session involving my gym playlist on my iPod. It’s almost like a little game you play against yourself. It’s really easy but can get your heart rate soaring at times, so it’s a really good HIIT workout.

Basically, after your warm-up start your chosen playlist. You want to have a mix of heavy, fast songs and slightly slower ones to achieve a mix of strength and speed work. Once you’ve started your HIIT session you cannot touch your iPod unless it’s to change the volume. The idea is that from now until cool-down you have to match the beat of the song that’s playing. No changing. To achieve the beat you need to change the resistance to allow you to match the beat whilst still working hard. If a really fast song comes on do not drop all resistance and let your legs freewheel. Make yourself work! What you’ll find is that instead of watching the clock you’re concentrating on the song and trying to think of any changes in the beat or how a particular song goes. It distracts you from the time and has you challenging yourself. It’s quite fun!

A couple of really good songs to have on your playlist can be found in my previous post here.

Give it a go and let me know what you think!

Gym Bug

Winter Running; Don’t Get Caught Out In The Cold

Hi there!

So, today marks the 3 week countdown until I’m finally home. This also means 3 weeks until I’m back running in less than warm temperatures. Here are some useful tips if you’re like me and will be keeping the Santa weight off by outdoor, winter running!

  • Get decent shoes. You don’t want slush from snow or horrible rain making it’s way into your shoes and making your feet ice blocks. This will make it hard to warm-up and can be incredibly uncomfortable! Shoes with very little mesh are better. Also, socks designed to get rid of moisture but keep your feet warm may be a good investment, for example, SealSkinz.
  • Dress to impress. You don’t want to go out looking like Eskimo, because sweating heavy will cause you to get a chill. Best to do is to dress as if it’s warmer outsider than it actually is, you should be a little bit cool to begin with, that’s alright. You will heat up on your run, just make sure you’re not going out there in shorts and a vest top, because you could catch a chill before  getting the opportunity to warm up. Clothes that vent when you heat up are perfect for this. Also, wear a hat and gloves if it’s particularly chilly.
  • Get bright. Visibility and daylight are more limited in the winter. Invest in a hi-vis vest or a headtorch or any reflective material to help vehicles and other people see you.
  • Prerun Warmup. Best do this inside your house without ending up dripping in sweat. Do some jumping jacks, run up and down the stairs, anything to get the heartrate going with minimal sweating. You want your body to be prepared for a run.
  • Quick post-run change. Change out of damp clothes as soon as possible. A warm shower will be great as well if you can. Try get a hot drink too. Just try get warm again as soon as possible because you start to cool down the second you stop running. If you’re running in a place where you need to drive home, take a flask of tea/hot chocolate/coffee/hot water to have when you get back in.
  • It can be too cold to run. It’s best to gauge this yourself, but a rule of thumb for me is if I can’t go outside and walk without fear of slipping, I’m not going to manage a run. Also, if the cold makes breathing harder/painful, it’s not going to happen. I’d rather do a H.I.I.T session inside instead!
  • Running with a cold. If you just have a case of the sniffles, “I have a cold” isn’t a super solid excuse not to go. However, if you have a fever or these symptoms spread to below the neck (chesty coughs, bad throats etc) it’s probably best to take a rest day!

That’s it! A few tips I’ll be using when I return home and endure the wonderful weather Scotland has to offer! Hope this is helpful to a few people out there who will be running through the cold too!

Have a great day!

Gym Bug

Water- Liquid Gold

Hi there!

So, water. It’s actually really important if you’re looking to maintain a healthy lifestyle. A lot of you are probably thinking “Yeah, duh, Miss State-the-obvious” but sometimes it needs said!
We lose water throughout the day through sweating, breathing and going to the bathroom and we need to make sure we consistently replenish our water levels throughout the day. This doesn’t mean downing a glass of water every hour, you also get hydration from foods and other non-water beverages.

Why is it important?

Hydration is essential for any form of physical activity. Poor hydrations causes muscle fatigue, reduces coordination, makes us light headed and can cause muscle cramps. Also, if you become dehyrated during sports or physical activity, you reduce your body’s ability to cool-down through sweating. Not to be extreme, but it can lead to heat stroke which has some very serious consequences.

Hydration is also essential for weight loss. Water (particularly the cold stuff) can help boost our metabolism. Also, it can help curb cravings, overeating and boredome eating. If you’re about to sit down for a meal, have a glass of water first, it will reduce your chances of tucking in for more than you nee by filling your stomach up a bit. Proper hydration also reduces bloating.

Dehydration is also a main cause of headaches and fatigue. Keeping hydrated is essential to allow your brain to function normally too and is important for concentration, cognition and general ability to function at a normal level. It also helps the heart pump blood more efficiently around your body and is general good for the function of all muscles.

But how much do we need?
We all have heard the “8 Glasses a Day” rule. But that’s no longer applicable. My water needs might be very different from yours and it is possible to overhydrate. This occurs when you drink so much you’re constntly back and forth to the bathroom and you’re removing nutrients from your system that you need (e.g salt), so watch out. You need to consider things such as climate, exercise intensity and duration, what you’re wearing, sweat levels and so on to get a reasonable idea of what you should be consuming.
DO NOT RELY ON THIRST. This is key because if you’re thirsty, then you’re already dehydrated.
A way of measuring how much you need is to weigh yourself before and after exercise, to see how much “water weight” you’ve lost. However, if you’re like me, you avoid scales because they do not always give accurate readings of your health (muscle weighs more than fat, but seeing an increase in weight is never fun).

I keep a bottle of water on me at all times and sip it periodically throughout the day. I also consume a lot of fruit and veg and drink green tea. Typically, I find I remain pretty well hydrated throughout the day as a result. Although I now can’t go anywhere without my water bottle.

Symptoms of Dehydration
These are things to look out for that indicate you may be dehydrated and should get some water pronto;

  • Dizziness or light-headedness
  • Headaches
  • Tiredness
  • Dry mouth, lips, eyes
  • Passing small amounts of urine infrequently
  • Passing urine that is dark in colour (basically, the clearer the better)

Sever dehydration has some pretty serious symptoms (I won’t go into them, check out NHS for a list) so try keep any of these symptoms to a minimum in terms of frequency!

And there we have it! A little educational lesson on the importance of water and why it is liquid gold.

I understand that there is probably people out there who genuinly do not like water (we’ll not start the “it’s got no flavour” debate) so here’s some ways to get water into your life!

  • Fruit-infused water (just add some lemon, lime, oranges, strawberries, apples etc to your water overnight to give a fruity flavour!)
  • Tea (it’s literally flavoured hot water, best go caffeine free)
  • Fruits and vegetables with high water content (lettuce, cucumbers, apples, oranges)
  • Other beverages (thinking milk, limited amounts of fruit juice and things)

I don’t know this as some innate knowledge, the sources I used are listed below if you want to have some extra reading. I have also included a fun info-graphic to break up the monotony of text-only posts!

Got to love it!

Got to love it!

Have a great evening!

Gym Bug

P.S One month until Santa makes an appearance…

Sources;

http://www.livestrong.com/article/438279-the-importance-of-hydration/

http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/Staying-Hydrated—Staying-Healthy_UCM_441180_Article.jsp

 

Mixing Up Cardio

Hi there!

Never miss a Monday! I always try follow this, I think going to the gym if you can on a Monday sets you up for the week ahead and has you in the right mind-set. However, it is a Monday. Today, I was heading to the gym telling myself exactly how my 30-minute treadmill session would pan out. 5-minute warm up, 20-minutes HIIT alternating between 1-minute on (hill climb or hill sprint) with 1-minute off, 5-minute cool down. I didn’t fancy it. I’ve done it a lot this semester and wanted a change. So, whilst on the treadmill I decided to mix it up a bit. It’s as follows;

5-minute warm, 0% incline, set speed as desired.

Set 1

  • 1-minute sprint at 0% incline, 17km per hour.
  • 1-minute recovery at 0% incline, 11km per hour.
  • 2-minutes at 6% incline, 11.5km per hour.
  • 1-minute recovery.

Set 2

  • 1-minute at 6% incline, 13.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 0% incline, 14km per hour.
  • 1-minute recovery.

Set 3

  • 1-minute at 11% incline, 11.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 6% incline, 11.5km per hour.
  • 1-minute recovery.

Set 4

  • 1-minute at 11% incline, 11.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 0% incline, 14km per hour.
  • 1-minute recovery.

5-minute cool down.

STRETCH

Total time recovering; 8 minutes
Total time working; 12 minutes
Warm up & Cool down; 10 minutes

That’s it! The 30-minutes flew in and I added a new cardio workout to my repertoire. Obviously, change inclines and speeds as desired, but it was an intense workout. I think (and hope) that it’s also a good way of helping train my endurance, rather than 1-minute on, 1-minute off like I usually do, I’m going at a slightly lower intensity for longer. This mixes it up a bit and reduces my time running at incline 0% at 11.5km per hour, which should hopefully see my fitness go up a bit too! Give it a try and let me know what you think!

This was followed by a 15-minute HIIT session on the bike consisting of 1-minute recovery, 2-minutes work intervals. And the whole workout was preceded by some abs work (planks and reverse crunches today).

Have a great week!

Gym Bug

Bodyweight Workout

Hi there!

So, a few days ago I posted about my weights sessions in the gym, using controlled resistance training machines (find it here) and I mentioned I would do a bodyweight post for those who don’t have access to resistance training, or like to mix it up!

For exercises that don’t aren’t easy to explain, I’ve found some YouTube videos. Please note any of the YouTube content I put on here is not my own material and I have no desire to infringe on copyright. The videos are property of the uploaders, unless otherwise stated.

Okay, so here we go with a No Excuse Bodyweight Workout; The idea behind this one is that each set works each major muscle group (arms, shoulders,  back, legs, abs), you do a set, take a rest (aim for no more than 2 minutes) then move onto the next. You can then repeat as many times as you can (rest between complete circuits should be no more than 4 minutes, if possible)

Warm-Up
Whatever you prefer hear just to get your muscles awakened and blood flowing. Dynamic stretching or a quick 5-minute jog is great.

Set 1
10 x push ups
10 x mountain climbers
10 x tricep dips
15 x bodyweight squats
30-second Superman 

Set 2
10 x Pike push ups
1
0 x reverse crunches
10 x bench dips (like a tricep dip, but use a chair and drop below the seated part, and squeeze back up)
15 x lunges (each leg)
10 x chin raises (lay in Superman position, place chin on your hands and lift your chin off the ground)

Set 3
Choose an exercise for each body part from Set 1 or Set 2 and add 5 reps to it (or add 10 seconds)

Set 4 (Optional Abs extra, do this once at the end/beginning)
15-second side plank (each side)
30-second plank
10 x flutter kicks
10 x bicycle crunches
15 x leg raises (lie on your back, legs up, lower legs to the floor slowly, bring back up)

Cool-Down
Make sure you do a good stretch session. Target each muscle area that you targetted with the workout, or foam roll if you’ve got access to one!

Feel free to leave any comments (appropriate, please) and anything you would change/add to make your workout better!

Have a great weekend! Keep those goals in mind!

Gym Bug

 

 

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