2013-03-29 / Sports

Ken and Jen’s Fitness Forum

To celebrate the kick-off of Suncycle Studio’s 90-Day “Get Fit for Summer” Challenge, we’ve put together a list of our top 10 fitness tips for 2013. Follow these helpful hints and get the most out of your workouts!  Strength train first, cardio second.

Studies have shown that exercising in this order burns more fat than starting with the aerobic exercise.

Strength training uses carbohydrates for fuel, whereas cardio burns carbohydrates first until they run out, and then switches to fat. Therefore, when we start with strength, by the time we get to the aerobic part of our workout, we are in the fat-burning zone.  When strength training, work multiple muscle groups at the same time for maximum efficiency. For example, combine a lunge and hammer curl to work legs, core and biceps all in one move.  Pay attention to tempo and posture to get the most out of your sculpt session.

Brace your abs before every exercise, draw your shoulder blades down and back, and don’t race through reps.  Mix it up. Each week your workouts should include a mix of strength, flexibility, and endurance training. At the gym alternate between weight machines and free weights for strength.

To get that heart rate up rotate among the treadmill, stairs, bike, and elliptical. Also, try group classes, such as kickboxing or indoor cycling to work muscles you don’t normally use. Suncycle Studios offers a variety of fun and exciting spin fusion classes for all levels!  Quit counting reps. Instead, have a ballpark number that you definitely have to reach. From there keep going until you can’t do any more.  Interval train for weight loss. With whatever exercise you’re doing, alternate between moderate and intense work. Short bursts of high-intensity exercise elevate your metabolism, so you continue burning fat even hours after your workout has ended!  Target different muscle fibers to get the most out of your strength workouts. For muscle endurance do high reps with light weights, to build strength do low reps with heavy weights.  Perform abdominal exercises back-toback for an extra burn that will maximize results. For proper form touch your tongue to the roof of your mouth and keep your gaze at the ceiling.

This will help you relax your shoulders and keep the focus on your midsection.  Use a heart rate monitor to track intensity level and progress. Seeing results gives us a realistic view of where we are. It also motivates us to work harder and stick with it.  If an exercise starts to feel easy after a while challenge yourself by adding more range of motion to the move, using heavier weight, or trying a more advanced version of the exercise. For example, squat deeper or try your deadlift-row balancing on one leg. We’re Jen Font de Bon & Kenny Peña, certified trainers, spinning instructors and nutrition nuts from Suncycle Studios. Our goal is to help people reach theirs. We promote physical, mental and emotional health, aiding others in finding and maintaining a balanced lifestyle.

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