Snap Fitness Health & Fitness Blog

You are currently browsing all 210 posts in the Strength Training category.

Posts 51 - 60 of 210

5 Yoga Moves to Perform After a Workout

By: Snap Fitness

As you may already know, stretching after a workout is not only an effective way to cool-down, but is also good for stiff muscles and joints. Leaving your body more relaxed and rejuvenated after pushing it to the limits.

 

There are many stretches that can be done, but none are as effective as doing a few easy yoga moves. Most people think that yoga isn’t for them, that it takes flexibility and balance, but in time yoga can actually assist in your overall fitness performance. In conjunction with a workout routine, yoga can be the missing piece to the puzzle. Not only does yoga provide strength in a whole new way, but also allows the body to take a break and breathe.

 

Grab a mat, take a moment to “stretch it out” with these 5 basic yoga moves.

 

Downward dog - This simple pose stretches out hamstrings, calf muscles, strengthens the core and shoulders while releasing tension in the upper and lower back,

 

Camel pose - This chest and heart opener is releasing tension in the lower back and neck joints.

 

 

A good modification for this posture is placing your hands on your hips leaning back slightly.

 

 

Another modifcation is placing only one hand on your ankle.

 

 

These modifcations help to support the spine while keeping your chest lifted and your lower back straight.

 

Standing Forward Fold - Release tension in the thighs and calf muscles. This posture also elongates the back and opens up the shoulder muscles. Great for runners and those weight training.

 

Legs up the wall pose - This pose helps to release tension in the lower back. Do you have sore legs or poor circulation? Then legs up the wall pose is for you!

 

 

Tree pose - Effective for stretching out the legs, back and arms, and also challenges balance.

 

These postures are not only beneficial after a workout, but also can aid in better sleep, digestion, and over-all mood. Next time you hit the gym, try taking a few extra minutes after your workout to go through these basic yoga postures. Your body will thank you tomorrow!

5 Minute Treadmill Blocks Workout

By: Jodi Sussner, Director of Personal Training

This treadmill workout improves cardiovascular fitness and improves speed on hills and flats – perfect for anyone looking to improve pace for an upcoming race or just decrease the boredom of treadmill work.

 

The Workout:

 

5 min. easy warmup

 

1 min. –  jog at 0% incline

2 min. – jog at 3-5% incline

1 min. – sprint at 0% incline

1 min. – easy walk

 

Repeat this 5 min. interval 4-6 times for a 20-30 min. workout

 

Bonus: For each 2 min. interval (hill), increase the incline .5-1% each time!

Snap Workout: TABATA

By: Snap Fitness

You might be wondering, what is Tabata?  Tabata is a type of high-intensity training that moves very quickly. You perform an exercise at full intensity for 20 seconds, then rest for 10 second. You repeat the pattern for a total of 8 times. One Tabata round will take 4 minutes.

 

Note: This type of workout is for the more advanced. For beginners, start with just 1-2 rounds and build your endurance up. Anyone with preexisting cardiovascular conditions should consult with a doctor first. 

 

The Warm-up:

 

Select your favorite cardio machine and get your body loosened and blood flow moving for 5 minutes. The warm-up should increase your heart rate, but it should not leave you feeling fatigued.

 

 

The Workout:

 

Perform each exercise at full intensity for 20 seconds then rest for 10 seconds.

Repeat the pattern for a total of 8 times, then move to the next exercise.

 

1. Mountain Climbers

 

Rest 1 minute

 

2. Dumbbell Squat with a Bicep Curl into a Shoulder Press

 

Rest 1 minute

 

3. Jump Squats

 

Rest 1 minute

 

4. Dumbbell Plank Row (renegade row)

 

Rest 1 minute

 

5. Lateral Lunge to Row

 

Rest 1 minute

 

6. Jump lunges

 

 

The Cool-Down:

 

End your workout routine with stretching exercises for 3-5 minutes

Cable Machine Upper Body Workout

By: Snap Fitness

Don’t let the cable machine intimidate you! This is a versatile machine that gives you the ability to perform a full body workout.  To help get you started, take a look at this Upper Body Workout. Keep moving in-between sets with a 30 second cardio burst.

 

The Warm-up:

 

Select your favorite cardio machine and get your body loosened and blood flow moving for 5 minutes. The warm-up should increase your heart rate, but it should not leave you feeling fatigued.

 

The Workout:

 

1a. Cable Flyes: 3 sets 12-15 reps

1b. 30 seconds jumping jacks

 

2a. Bent-Over Rows: 3 sets 12-15 reps

2b. 30 seconds jumping lunges

 

3a. Axe Chop: 3 sets 12-15 reps

3b.  30 seconds burpees

 

4a. Bicep Curl: 3 sets 12-15 reps

4b.  30 seconds body weight squats

 

5a. Cable Pull-Downs: 3 sets 12-15 reps

5b. 30 seconds Mountain Climbers

 

The Cool-Down:

 

End your workout routine with stretching exercises for 3-5 minutes

 

 

 

Lunch Hour Elliptical Workout

By: Snap Fitness

 

Get a boost of energy during your workday with this 15 minute elliptical workout.

 

Not only does working out during the workday boost your energy, it also boosts your mood and helps reduce stress!

 

This workout will maximize your time on the elliptical during your precious lunch hour.

 

If the workout is too hard, try decreasing the resistance, and if it is too easy for you, increase your resistance.

 

Have fun! 

 

The ONLY Sets and Reps You Will Ever Need

By: Jodi Sussner, Director of Personal Training

Ever feel like fitness advice is one size fits all (somewhat like the title of this blog?) and that health magazines, fitness columns and professionals give the same advice to everyone? 

 

As a fitness professional with nearly 20 years of experience, I can relate.  You see, it’s impossible to know where someone is physically, how much time and commitment they have toward their fitness goals, and if they are emotionally ready to make the change.  Because of that, fitness professionals like myself often give the “safe” answer and one that will accommodate most people. 

 

Knowing that, here are some things that you can do to get the best possible answers to your fitness questions:

 

1. Seek out a fitness professional in your area – Most fitness professionals will need to assess where you are at, talk to you in person get to know who you are andwhat your goals are, so that they can create a plan to help you achieve them.  Take advantage of the many resources available at your local Snap Fitness; the club owner, manager or personal trainers. I am also here as a resource during our monthly Facebook chats and on my Facebook page.

 

2. Be specific about your goals – having a goal to lose weight is simple enough, but make it more specific than that. How much weight do you want to lose? When do you want to lose it by? How much time and commitment do you have to put toward meeting your goal?

 

3. Educate yourself on reps and sets based on your goal. Here is an example:

 

 

 

Clearly there isn’t ONE repetition range for all people and all goals.  Think about what you want to achieve and use this as your guide.  Ultimately, you will find what works for you as an individual and excel from there one goal at a time.  

5 Core Exercises That Are More Fun Than Sit-Ups

By: Snap Fitness


Sick of sit-ups? Ready to try some new core exercieses? Here are 5 exercises that are sure to be more fun than sit-ups!

 

Russian Twists

Sit with knees bent, abdominals pulled in and feet lifted off the floor, Roll low back slightly toward the mat so that you are supported slightly behind your tailbone.  Hold a medicine ball or dumbbell in both hands.  Twist your upper torso side to side while keeping hips and knees level.

 

 

Wood chop

Hold a medicine ball or dumbbell with both hands while standing with your feet hip-width apart. Twist to the left and raise the weight over your left shoulder. ‘Chop’ the weight down diagonally to the outside of your right knee. Return to starting position. Complete your set numbers of reps and repeat on the other side.

 

 

Side Bend

Hold a dumbbell in one hand while standing with your feet hip-width apart. While keeping your back straight and head up, bend at the waist to one side.  Hold for a second and come back to starting position. 

 

 

 

The Roll Up 

Lie on your back with your legs slightly bent and arms behind your head. You can do this exercise without a weight, or hold a dumbbell, medicine ball or even stability ball.  Curl your chin to your chest, and try to roll up one vertebra at a time pulling abdominals in deeper as your go, trying to touch your toes. Roll back down one vertebra at a time to starting position.

 

 

 

 

 

 

Straight Arm Plank 

Come to the top of a push-up position and align your wrists straight below your shoulders. Keep your feet about hips' width apart and keep your heels high. Avoid an arch in your lower back by pulling your abs in and lifting your ribcage and hips. Lastly, be sure your ears are aligned over your shoulders and hold the position for as long as you can.

 

How to Perfect the Burpee

By: Snap Fitness

The burpee may have a bad reputation, but it is a great exercise that works your entire body while increasing your cardiovascular endurance.

 

A burpee is a combination of a squat, push-up and vertical jump. Here are the 5 basic moves of the burpee broken down:

 

1. Lower into a squat

 

2. Put your hands down and kick your feet behind you so you end up in a starting push-up position

 

3. Lower and complete a push-up by coming back up to starting position

 

4. Pull your feet back in towards your chest so you’re back in the squat position

 

5. Finish by jumping up in the air

 

 

 

Now that you know how to do a burpee, you may be asking when you should incorporate them into your workout. They are a multi-joint/complex movement that should be done once you are properly warmed up.  You can prepare for them by doing air squats (no weight, or body weight squats), holding a plank, marching or jogging in place.  They can be incorporated as a final boost at the end of your workout, used as a cardio interval.  They are also a great exercise to perform in-between your sets of strength training exercises.

 

Now go out and get your burpee on! 

25 Minute Run/Walk Treadmill Workout

By: Snap Fitness

 

Avoid feeling bored on the treadmill with this 25 minute treadmill workout that alternates between a brisk walk and a run every couple minutes. Not only will this keep boredom at bay, but it will give your body a good workout. 

 

Start with a slight incline around 3. If you feel like the workout is too easy or hard, play around with the incline or speed. 

 

For extra distraction while running on the treadmill, create a motivating playlist and listen to some tunes! Don't have time to create a playlist? Check out the Get Up & Go playlist we created for you!

 

Good luck! 

 

20 Minute Elliptical Interval Workout

By: Snap Fitness

 

Interval training is an effective way to get more out of your workout and burn more calories.

 

With Interval Training, you should be working at or above 85% of your max heart rate for a period of time, followed by a recovery period at 60-70%. This type of workout has a lingering effect, which helps your body burn more calories after your workout.

 

To learn more about Interval Training, check out Jodi’s blog on "The Importance of Varying Exercise Intensity.”

 

Now turn on your tunes and get to work! 

 

 

Posts 51 - 60 of 210