Tag: 30 Minutes

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Weight Loss Exercise

Joining a Gym


I have written a few articles in the past about joining a gym. To me a gym is just a place that you need to have as a place to help you get in shape. I know that many people can work at home and I myself have done that on and off for a long time but for me, a gym just feels like a great place to look forward to and build myself up.

As I have written before I do have a work gym that I use but just like anyone I can come up with excuses and I probably make it to the gym at work at lunch 3 times a week and then get some kind of exercise one day a week outside of that.

I want more.

Joining a GymI am trialing a 14 day $14 membership at Goodlife Fitness in Airdrie and this afternoon I went to the gym for the orientation and to find out more. I filled out the standard disclaimer and met with Ella, who showed me around and then brought me into a closing room. The thing to remember about a gym at this time of year is that there is a lot of pressure to sell memberships. People don’t join gyms in July, people join gyms in January with the new year.

Ella told me about the great deals that Goodlife Fitness is offering this time of year and then got me all signed up for the 14 day trial. Then I got the chance to get a cardio workout in.

Burn the Fat Feed the Muscle
burn the fat feed the muscle is an exercise and diet program. My review of Burn the Fat shows that it is designed and written by an ex-pro natural bodybuilder but is a system that was written for regular guys and gals. Teaching you how to workout and eat to lose weight.

Even though I do have a work gym in Calgary, I don’t have the opportunity to go on the weekends when it would be easier to find an hour, it is 30 minutes or so from my home in Airdrie (a suburb north of Calgary) each way and for me it just isn’t very convenient to go that far. Second reason I am looking at another gym is to give me that evening opportunity to workout if I can’t make it during the day. Third reason is different equipment and a change of scenery to keep me excited and motivated.

When you do go to a gym to check it out you need to know how it all works. Here is an article I wrote a while back about how the process of joining works.

Have you joined a gym? Are you interested in joining a gym? I know that after belonging to many gyms over the years I have seen and been in all the different types of gyms including lightweight social gyms, cardio style gyms, and even a few hardcore loud gyms with lots of weights and steroids. Now I am looking for something in between. I hope that this Goodlife Fitness gym is the way to go for me

 

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Categories
Weight Loss Exercise

Exercise And Sleeping Better



If exercise and sleeping better are important to you then why not do both? The amount of physical exercise that you exert during the day is one of the key ingredients to helping you get a good sleep at night. The more active your body is during the day, the more likely you are to relax at night and fall asleep faster.

With regular exercise you’ll notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular. By keeping up your physical activity during the day, you may find it easier to deal with the stress and worries of your life.

Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterwards.

Exercise and Sleeping Better

Exercise And Sleeping Better

Exercise And Sleeping Better

You should try and increase your physical activity during the day. The goal here is to give your body enough stimulation during the day so that you aren’t full of energy at night. Your body requires a certain amount of physical activity in order to keep functioning in a healthy manner. It is also important to note that you should not be exercising three or four hours before you go to bed.

The ideal exercise time is in the late afternoon or early evening. You want to make sure you expend your physical energy long before it is time for your body to rest and ready itself for sleep. You should attempt to exercise at least three or four times a week for a period of 30 minutes or so.

You can include walking or something simple. If you prefer, you can include strenuous activities such as running as well.

The goal here is to increase your heart rate and strengthen the capacity of your lungs. By adding a regular exercise activity to your daily schedule will help you to improve your overall health and help you emotionally as well.

Along with running and walking there are several other physical activities that you can add to your daily life to increase your level of physical activity. If you are battling not sleeping, you’ll find aerobic exercise to be the best.

Your goal with exercise is to increase the amount of oxygen that reaches your blood stream. Overall, there are many types of aerobic exercise for you to choose from. The activities include running, biking, using a treadmill, dancing, and jumping rope.

There are some non aerobic exercises that you may find beneficial to help you solve your amnesia problem.

Exercise To Help You Sleep Better

Yoga – Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain. Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns. The regular practice of yoga will help you to relax as well as relieve tension and stress.

Tai Chi – Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks. The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises. Research has shown that Tai Chi can help with insomnia by promoting relaxation.

If you discover that you don’t have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule. Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body.

You should also park your car around the corner and walk that extra block or two to get to your destination. As you may know, there are many small things you can add to increase the activity in your life. Your overall goal here is to have a healthy and well balanced life – with plenty of sleep.

Categories
Weight Loss Exercise

How to Train for a 5K Run




A 5K race is an excellent way for new runners to experience the thrill of competing in a race. A race provides the motivation you need to improve your running time. It also provides enjoyment and a sense of accomplishment when you complete the race. Whether you’re running 5K or a marathon, it’s important to be physically and mentally prepared. Below are some tips on how to train for a 5K run.

Plan Ahead

Once you decide to join a 5K race, the first thing you have to do is make a plan for your training program. Give yourself enough time to train for a 5K run. Beginners who have never run before may need a couple of months to get in shape while others may need only four to six weeks of training. Your training program will also depend on how fast you want to run the race.

Make sure you have a good pair of running shoes. You may also want a stopwatch or a digital watch with a timer function to help you measure your speed while training. A journal or notebook will come in handy for keeping track of your progress.

Choose a Training Program

If you want to complete the race without suffering any injury, you should start training several weeks before the race. New runners typically need 6 to 8 weeks of training for a 5K run. This will give you enough time to build the stamina you need to run 5K (5 kilometers),which is equivalent to 3.1 miles.

A training program for new runners usually consists of running one to two miles a day, five days a week. As your fitness level improves, gradually increase the distance run until you are able to run 3 miles at an easy pace. Some training programs consist of 30-minutes of walking/jogging/running, five days a week.

While training, always drink plenty of water to stay well hydrated.

Learn How to Pace Yourself

Part of your goal to train for a 5K run is to learn how to pace yourself. This will allow you to finish the race in a specific amount of time. If it takes you 16 minutes to complete a mile, you’ll be able to finish 5K in about 50 minutes. If you can complete one mile in 8 minutes, it will take about 26 minutes to run 5K.

A stopwatch or digital watch will come in handy when timing yourself.

Set Your Own Goals

When you train for a 5K run, you should also learn how to set goals that are realistic and practical. Runners, whether novice or experienced, should always run their own race, meaning they should run at a pace that will allow them to finish the race without tiring themselves out or getting injured. Do not compare your pace to the pace of other competitors. Completing a 5K run is already a big accomplishment that you should be proud of.

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