GymBug

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

Archive for the tag “stretch”

Stretches to get you through your day

Hi there!

I’ve already done a post on the importance of stretching but this is about some stretches to do whilst at work, studying, sitting at desk etc to help prevent aches and pains associated with sitting down (which is becoming an increasingly covered health risk). I like doing these as mini-revision breaks to clear my mind a bit and help stretch out muscles that have lay idle for too long. I’ve decided it’s best to give you the links to th stretches I use, since it’s easier to be shown how to perform the stretch through photos than it is to explain!

I also do basic likes bending over with straight legs and back, doing arm circles, reaching for the ceiling without lifting my feet from the ground and giving myself a big hug to stretch off my back.

Not only will these help stretch out any aches and pains from repetitive desk work sitting but it will also get your body moving a bit. As I’ve said, sitting is getting an increasingly bad reputation. It is becoming associated with poorer mental health, increased risk of heart disease, increased risk of becoming disabled and more. It’s also linked with obesity, high blood pressure and stress.
Other issues associated with sitting relate to increased risk of blood clots, increased pressure on the spine, poor circulation and fluid collecting in your legs.

This doesn’t mean you must invest in a standing desk or refuse to sit when you eat or watch TV. Instead, try move more, make it a habit to get up once and hour and pace around the room, stretch, just stand. Try reduce the amount your sitting down and you’ll hopefully feel more energised and focused. It’s also a nice break from the computer or TV!

Have a great weekend!

Gym Bug

Sources;

http://www.webmd.com/fitness-exercise/news/20140407/sitting-disease-faq

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Stretching your way to fitness

Hi there!

Today’s post is going to focus on stretching and the importance of it. I used to never stretch and the severity of this wsa revealed to me when I got injured with a grade 2 groin strain in January. It saw me out of rowing for the semester and out of cardio for weeks. It was painful and incredibly frustrating. Since then, I’ve ensured I fit in a stretching session after every single workout. I’ve noticed it’s helped my recovery and it feels good being able to touch the ground without feeling like something is going to snap.

Again, this information has been collected from research I’ve done and things I’ve stumbled across on Pinterest, Twitter etc.

  • Stretching helps your range of motion. It reduces muscle tenion and tightness, two things which reduce muscle function.
  • It can improve posture. Tight muscles will pull your body out of shape. For example, tight chest mucles pull out shoulders and head forward which gives us a hunched look. By stretching your muscles your releasing the tension and allowing your body to move more freely and allows you to have better posture.
  • It can help your calm down. Stretching is good for relaxation and the release of tension can be both physical and mental when stretching. When stretching practice deep breathing and clearing the mind. It’s amazing how relaxing it can be.

Something that surprised me was the complex lack of consensus regarding stretching and injury prevention. Some sources say it doesn’t do a thing to prevent injury, for example, Jillian Michaels whilst other argue differently, such as the article in Lifehacker. I believe it has benefits of reducing muscle tension, which allows increased range of motion which may prevent you overstretching it doing simple tasks. So I think it can indirectly help.

When stretching it’s important to hold it for a good 20 seconds, otherwise you won’t see benefits particularly quickly. Also focusing on the areas you worked most during that particular workout to ensure they get the best stretches.

The Mayo Clinic has a great slide show on stretching safely and gives advice on basic stretches to start incorporating into your workout. I discovered some really useful ones by attending some pilates classes also.

Have a happy Saturday everyone! Last weekend in November, almost time to get pumped for Christmas!

Gym Bug

Sources;

http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2206

http://lifehacker.com/5983731/why-stretching-is-just-as-important-as-exercise

 

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

 

 

Monday Mayhem-Don’t Miss Out

Hi there!

So it’s Monday (boooooo), which means you’re returning to work, school, some form of unenjoyable activity perhaps? Maybe you’ve had an exciting weekend involving booze, too much food? Maybe it was super boring and you’re excited to have something to do? Either way, it’s the beginning of a new week and the one thing you shouldn’t do? Miss a Monday workout!

Why? Personally, I feel it sets me up for the week. Gets me on the right path for the rest of week workout and eating wise. My Monday’s consist of an early morning cardio workout (I shall explain in a minute) followed by Uni work and class. It helps me establish my weekly routine again after the weekend and gets me motivated!

So, I thought I’d share my workout, in terms of my experience with it, it’s relatively new. I started doing it a few weeks ago because I found the monotonous 45-minute bike or treadmill session unbearable, plus its get in super-fit-heartpumping HIIT in there too!

So here it is;

ABS for around 10 minutes

Set 1; 5 minute warm up on the elliptical maintaining 140-150 rpm

Set 2; 15-minute treadmil session (HIIT)
1 minute recovery speed (10.5km per hour)
1 minute incline (6%) at hard pace (13.5km per hour)
Repeat
1 minute recovery speed (10.5km)
1 minute uphill climb (incline 11.5%)
Repeat
1 minute recovery speed (10.5km)
1 minute sprint (16.5km)
Repeat
1 minute recovery speed (10.5km)
1 minute of any of the three options above
1 minute recovery speed (10.5km)

Set 3; 10 minute HIIT bike
1 minute off
2 minutes on
*Use any technique in here to get your heartrate up. Mix it up with sprints and hill climbs.

Set 4; 5 minute elliptical session (140-150 rpm)

Set 5; 10 minute HIIT bike

RECOVER AND STRETCH

Make sure you cool down correctly and do some stretching. Flexibility is really important and can help prevent injuries!

I will do a post later on about different ways of getting your heart rate up whilst using the bike. It looks like a lot but this whole workout takes me an hour (45 minute cardio, plus 15 minutes (+/-) abs and stretching).
Typically, I grab a banana before I hit the gym then refuel with porridge when I get back! My days are varied but I always eat something before and after hitting the gym.

Tomorrow it’s weights day! For me, an exercise week consists of 3 cardio sessions and 3 weights sessions, with Sunday off. A rest day is important, don’t forget that!

I can’t promise I’ll post everyday but I have ideas for posts that I want to do so watch this space!

And remember, “perfect” is subjective, get happy, get healthy, don’t let others opinions get in your way.

Gym Bug

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