Tag Archives: running

Alternatives To Running: Cardio Workouts That You Can Do Indoors

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Alternatives To Running: Cardio Workouts That You Can Do Indoors

Running is undoubtedly the cardio workout of choice for most people and it’s for a good reason: Running at a six-mile per hour pace lets you burn up to 557 calories an hour, while jogging lets you burn up to 398 calories an hour. It is also a form of stress relief for some, especially outdoors when the weather is pleasant. It becomes tricky to stick to a regular running routine during the rainy months, so it is always best to consider workout alternatives that you can do indoors. Here are some cardio workouts that burn as many calories as running:

Jump rope:

There’s a reason why jump rope is essential in boxing training: It enhances footwork, strengthens your shoulders, improves your coordination, and stimulates sprinting. Also, it lets you burn 500 calories in just 30 minutes. To make the most of this indoor workout, do intervals of fast and slow jumps. Or you can jump as fast as you can for a minute then rest for 20-30 seconds.

Boxing:

This improves your strength, speed, agility, hand-eye coordination, endurance, and power while getting you in great shape. It combines the muscle building advantages of strength training with the calorie burn of a cardio workout, so it helps you get a full body experience. It also enables you to achieve better body composition. Thus, you don’t just lose weight; you build muscle as well and get a toned, fit body as a bonus. It burns about 600 calories an hour and, even if you’re not sparring or throwing punches, you still burn fat through the other components, such as jump rope, shadow boxing, and calisthenics.

Zumba:

Dance exercises have gained popularity in recent years not only because they are an effective cardio workout but also because they are fun. Going to a Zumba class, for example, is like going to a dance party. It combines fast and slow rhythms that tone and sculpt the body, adapted from aerobic principles to help you tone your muscles and improve cardiovascular health. It is often done to the beat of Latin dance music. An hour of Zumba lets you burn between 350 and 650 calories per hour depending on the intensity.

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Swimming:

If sweating is not your thing, then you should consider swimming to burn calories. It is a total body workout that lets you strengthen your body even if you are treading water. Fighting gravity makes your muscles work extra hard to keep you afloat. To make the most out of this workout, make sure to do a few laps using different strokes, then have a water-treading interval. A minute of fast swimming can burn up to 14 calories, so doing it for an hour lets you burn as much as 840 calories. No swimming pool? Most residential buildings and sports hubs near Eastwood City have pools you can use for free!

The rain should never keep you from staying on track with your fitness goals. With these workouts, you can stay in shape regardless of the weather.

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How To Avoid Running Related Injuries

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How To Avoid Running Related Injuries

From warding off depression to getting you in cardiovascular shape, exercise is amazing. Aside from the myriad of health reasons a sport like running gives you, it also offers you some much-needed alone time. Great for your mental and physical health, exercise in general is vital for improving our health and well being. But, there are times when we can expose ourselves to injury and in this blog we take a look at how runners can keep themselves safer and injury-free:

Common running injuries:

From runner’s knee to plantar fasciitis, runners can find themselves facing a host of injuries and there are several key steps that they can take to help prevent them, starting with the right shoes. Sure, you just want to throw on a pair of trainers and head out the door, but it’s essential to make sure you’re wearing the right shoes. Everyone’s a bit different and if you have a tendency to walk with a slight rolling in of the foot or a slight rolling out, then you need to have shoes that support your style.

The best thing you can do is get a gait analysis done by a professional at a running store. They’ll assess your individual style and advise you on a shoe that will support you best. So many of the more common aches and pains can be addressed with something as simple as the right footwear.

Get a check up:

Whether you’re a regular runner or you mix it up a bit, make sure that you get any aches and pains addressed. Find a sports therapy practitioner that can see you regularly and advise you on how to stay injury free.

Complement your sport:

Finally, no matter what you do for cardiovascular activity, find some complementary exercises that will support your body. Think about improving your core strength with planking or some leg weight exercises that are going to strengthen the muscles surrounding your knees to support them better. Stretch it out with some yoga or go for a swim for weightless, low impact exercise.

Give yourself some variety for greater efficiency and think about your body as a whole. When it comes to looking great, first you have to feel great, so allow exercise to give you a mental as well as a physical lift. Find some time to stretch and breathe deeply, whether you just carve out a few minutes of your day for a moment of calmness or whether you go for a more structured approach like mindfulness or meditation.

Your body and mind are unique, so stay in great shape mentally and physically and look after yourself.

Featured Image By: Pixabay

Great Ways To De-Stress

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Great Ways To De-Stress

There are plenty of ways to relax. You can read a book, have a long bath, or watch your favorite movie with a takeout dinner. But what about those days when you can’t relax? You need to let off some steam after a hard day, and these things all seem too passive? You’re much too agitated to sit still. You need to de-stress and unwind before you are ready to chill out.

Well, fortunately, you don’t need to be stuck thinking about your day, winding yourself up more and more until you can’t sleep. With the right techniques, you can get yourself perfectly zen before hitting the sack. Here are some of the best ways to de-stress after a hard day:

Do Something Creative: Using your energy for something creative is a great way to burn it off, and you may even create something amazing. Draw, paint, or play an instrument. Even if you’re not creatively talented, you can always try something new and find that you really enjoy it – even if you’re not the best. You don’t need to be good at an instrument to have fun trying, check out kindsound.com for some ideas. You also don’t need to be a great artist to make a picture. Adult coloring means that anyone can spend time using creative energies. Have a look at justcolor.net for some great printables.

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So fun!

Go For A Run: Running is a brilliant way to de-stress. You don’t need to go anywhere special or invest in expensive equipment. You just need some cheap trainers to get started. Run straight out of your front door, focusing on the rhythm of your feet hitting the ground and feel your stress leaving your body. Run until you feel better or you can’t run anymore. Then, turn around and go home. You’ll feel more relaxed and confident, and you’ll get a fantastic night’s sleep.

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Pixabay Image

Do A Fitness Video: If you don’t fancy running, try an online fitness video, instead. There are plenty available on YouTube, but try something new like combat aerobics or boxercise to burn away some of that stress efficiently. Literally, punch it out of your body.

Have A Massage: Getting a massage is probably the most passive way to release your stress. You don’t have to do anything but lie there while someone else pounds the stress from your muscles, getting rid of your knots and helping to remove the tension from your body. Often after a good massage, people feel like a weight has been lifted from their shoulders. If you don’t want to go to a professional, get your partner to learn some massage techniques for you! #datenight

Shout: If all else fails, scream and shout and let it all out! #britneyspears #will.i.am Sometimes there’s no better way to release everything than to scream. Go down to the bottom of your garden and scream your heart out. You might find that you feel much better afterward and who cares if you freak out the neighbors!

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Ahhhhh!

Finding a way to let your feelings out can calm you down enough that you can enjoy the rest of your evening and get a great night’s sleep. If you can let these negative energies out productively and safely, then treat yourself, you deserve it.

Featured Image By: Her Campus

Does It Feel Like You’re Running In Place With Your Workout?

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Does It Feel Like You’re Running In Place With Your Workout?

There are a lot of reasons why people end up abandoning their pursuit of physical fitness, leaving rowing machines to collect dust and gym memberships to go unused. Sure, it’s easy to say that the only real reason is laziness, but it’s actually a lot more complicated than that. In reality, the thing that causes a lot of people to give up is the feeling that they’re not really getting anywhere. They feel like, no matter how much effort they put in, they just don’t see any results. This can be incredibly demoralizing as it makes them feel like they’re wasting their time and giving blood, sweat, and tears for nothing. Sure, the results of exercise take time to manifest themselves, but that doesn’t mean that you should put up with months of seeing nothing changing in your body. With that in mind, here are a few ways to get the most out of your workout and to start seeing real results:

Have Clear Goals:

One of the biggest mistakes that people tend to make when they start working out is that they have incredibly poorly defined goals. They go in with things like “lose weight” or “get fitter”. Sure, these things are positive and should be a goal in mind, but if you’re only thinking about things in the vaguest possible terms, then you’re never going to be able to really push towards anything. All you’ll be able to see is that you haven’t lost as much weight as you would like and you’ll end up getting discouraged. Instead, think about exactly how much weight you want to lose. That way, even if you’re only losing a little bit at a time, all of it is chipping away at that goal bit by bit, making it much easier to stay committed.

Pick The Right Routine:

Of course, not every workout is going to be perfect for every goal. If you’re trying to bulk up and build muscle, then that’s not going to require the same kind of workout as someone who’s trying to slim down and drop a dress size. The workout plan and schedule reviewed here is perfect if you’re looking to lose a bit of weight and tone your body. However, it’s not necessarily going to be right for someone who’s trying to lose weight for health reasons. By knowing what you want, you’re going to be in a much better position to find the workout routine that’s going to help you do just that.

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WERK

Keep Things Interesting:

One other major factor that causes a lot of people to give up on their workout plan is boredom. The last thing that you want is to end up getting bored of your workout and walking away before you see any real results. In order to prevent that from happening, mix things up from time to time. Sure, you’re going to want to stick to the same kinds of exercise, but there are plenty of ways to change it up within those constraints. Instead of the treadmill, hit the rowing machine for your cardio. Perhaps switch the free weights for the bench when building muscle. That way, you’re going to avoid getting bored while introducing a new workout AND working towards your goal. It’s a win/win!

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Switching things up!

Although working out can be a pain, it should ultimately be enjoyable. These tips should get you right back into the swing of things in no time!

Featured Image By: Pexels

Work Out Jams

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Work Out Jams

Hellooo everyone! So as you guys know, I’m making an attempt to get my walk/run/rawk on throughout the week and it’s going pretty good so far. If you’ve read my recent Monday Update, then you will have seen that I’ve recently started to bring my iPod with me during my excursions even though I have to carry it because no arm band. I’ve been getting my emo on more often than I care to admit during these jaunts but I feel like I enjoy myself so much more with my music playing. For that reason, I compiled some of my favorite tunes together for your listening pleasure the next time that you get your work out on. Take a looksee (and, as always, I have no rights to these songs or videos!):

Lol, so as you guys can see, I definitely go for either old school emo or fairly recent rap when I’m running and I think that this list is the most funny, random compilation ever. But hey, it really does get the job done when I’m hitting the pavement because the emo-ness gets me angsty and the rap gets me hyped and the result is a much needed extra energy boost!

Normally when I’m working out, I will just have one album playing the whole way through. For example, last night I was listening to Yelawolf’s “Trunk Muzik 0-60”. But, when I’m feeling saucy or bored as I’m running, I’ll switch up my music every so often to my inner emo kid jams or anything Kendrick Lamar because he’s my best friend in my head.

Despite my sweaty palms from having to hold my iPod while I run, it’s so worth it because my Work Out Jams definitely make for a much more enjoyable experience! What music do you listen to when you work out? What is a song that you play to get you hyped? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Monday Update: Take A Walk (Pt. 2!) Edition

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Monday Update: Take A Walk (Pt. 2!) Edition

Hiii everyone and happy Monday!! I hope that all of you had a fabulous and fun weekend. So, if you remember from last week’s Monday Update, I started *gasp* running/walking AKA rawking and it’s going okay! I’m actually feeling pretty happy because I was able to add another lap to my time at the track since last week, meaning that I am now rawking for a mile and a half.

I have still been going to the track with my mom (in fact, we just went last night), but when she can’t go, I have taken to running around my neighborhood. This is actually kind of fun because it gives me a change of scenery, especially when I venture into the neighborhood below mine. I have also decided that even though I don’t have one of those snazzy arm bands to hold my iPod in place, that I am okay with carrying my device as I run so I can have some music to keep me company.

As you guys know, I am an emo kid at heart, so my running soundtrack has consisted of a lot of AFI and My Chemical Romance. But, I also have been enjoying listening to Kendrick Lamar, Kid Cudi, and Kanye West when I’m feeling saucy. Having my music playing while rawking definitely seems to make the time go by faster and even though my hands sweat profusely while carrying my iPod, it’s been worth it!

I’m feeling really proud that I was able to add an additional lap to my little evening jaunts and my next goal is to rawk two miles within this month. Getting my pre ex-boyfriend body back is a big fat pain in the ass, but I kind of like it – so here’s to getting to the two mile mark soon!

^^^ And, as always, I have no rights to this video!

So there you have it, this week’s Monday Update: Take A Walk (Pt. 2!) Edition! How are you getting your beach body in check? What music do you listen to while working out? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Monday Update: Take A Walk Edition

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Monday Update: Take A Walk Edition

Hi everyone and happy Monday! I hope that all of you had a fantastic and relaxing weekend. So, technically, this Monday Update should be called Take A Walk/Run Edition (a rawk?) but Take A Walk sounds a bit more snazzy so we’ll just go with it. ANYWAYS, this past week, my mom decided that she would like to give walking at the nearby middle school track a go and asked if I would like to join her. Because I am a loving daughter and also because I’m trying to get my beach body in check I said, albeit a little grudgingly, “sure”. ALSO, the “comfort” few pounds gained when I was still with my ex-boyfriend are no joke so, I repeat, I really want to get my beach body in check.

So, my mom and I made our way to the track and because simply walking bores me, I thought that I would try to run as much as I could before taking a walking break. And LET ME TELL YOU, the ol’ smoker’s lungs were on FIRE. Despite this, I walked/ran (rawked) a mile and a quarter and felt pretty happy about it. Granted, it felt like pure and utter torture, but it was sort of fun? Can torture be fun? I guess the answer is YES.

My mom and I have gone to the track five times within the week during the evening and each time, I’ve been able to run a little bit longer than I was able to the last time. This is exciting to me. For those of you who don’t know, I was a competitive figure skater for a long time but gave it up when I was about sixteen (I’m 22 now). I miss doing things that involve athleticism (even though shopping is a sport, damnit), so it felt really good to be able to do something to get the blood pumping again and put my legs of steel to use.

Am I going to be the next Usain Bolt any time soon? Absolutely not. But I would be ecstatic if I could make it around the track once (which is a quarter mile) at a run without stopping to walk. It’s nice to have goals to accomplish even if they’re small and it’s also fun being able to be with my mom even if we’re just waving at each other from our different locations on the track.

I never thought that I’d say that I was actually looking forward to going for a rawk and getting sweaty, but I definitely find myself looking forward to it during the day. I even want to start hitting the ice again, although it would be just for fun. Being motivated in an athletic way for the first time in a long time feels good and I know my beach body goals will be achieved sooner or later. So here’s to bikini shopping not being a total pain this year!

^^^ As always, I have no rights to this song or video (I wish I did!!).

So there you have it, this week’s Monday Update: Take A Walk Edition! How do you plan on achieving your perfect beach bod this year? Who else enjoys a good walk, run, or rawk? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah