Snap Fitness Health & Fitness Blog

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Snap Workout: Back & Chest Supersets

By: Snap Fitness

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:

 

8-10 reps of each exercise

Complete 3 sets of each superset and move on to the next

 

1a. Bent-over barbell row

1b. Incline dumbbell chest press

 

2a. Lat-pulldown

2b. Flat bench dumbbell press

 

3a. Seated row

3b. Flat bench dumbbell flys

 

The Cool-down:

 

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

Stability Ball Whole Body Workout

By: Snap Fitness

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:

 

Stability Ball Hamstring Curls (3 sets of 10-15 reps)

Muscles worked: Glutes and hamstrings

 

Stability Ball Fly (3 sets of 10-15 reps)

Muscles worked: Chest

 

Stability Ball Back Extensions  (3 sets of 10-15 reps)

Muscles worked: Hamstrings and Lower, middle and upper back

 

Stability Ball Push-ups (3 sets of 10-15 reps)

Muscles worked: Arms, shoulders, chest and core

 

Stability Ball Sit-ups (3 sets of 30 seconds)

Muscles worked: Abdominals

 

 

The Cool-down:

 

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

Lunch Hour Treadmill Workout

By: Snap Fitness

Did you know that squeezing in a workout during the workday helps boost your mood and energy levels, and helps to reduce stress?

 

We know how precious those 60 minutes can be. Therefore, we put together a 15-minute treadmill workout that will maximize every minute!

 

By incorporating intervals into your treadmill workout, you will be able to kick-start your fat burning in a short amount of time.

 

While doing this workout, keep the incline between 3-5.

 

Beginners should start at the lower end of the speed range. If you are more advanced, push yourself towards the higher end of the speed intervals.

 

The Importance of Warm-up and Cool-down Exercises

By: Jodi Sussner, Director of Personal Training

When you are crunched for time and looking to maximize your workout, the first thing that typically gets cut is the warm-up and/or cool-down.  This is a mistake for a number of reasons.

 

The Warm-up:

 

A warm-up doesn’t need to be terribly long but, it does need to exist.   Taking 3-5 minutes to warm-up before any type of workout (strength or cardio), can drastically reduce your risk of injury and minimize any muscle soreness or stiffness in the days following. 

 

A proper warm-up will also:

• Lubricate your joints and ligaments in preparation for higher intensity movements

• Increase heart rate and pump blood to working muscles

• Increase energy and mental readiness in preparation for your workout

 

According to the National Institute of Health (NIH), warm-ups are necessary as a means for improving range of motion and reducing risk of injury. 

 

The best warm-up should include Dynamic rather than Static movement. A dynamic warm-up can include:

 

• Low intensity settings on any cardio equipment including treadmill, elliptical or bike

 

• Leg or arm swings – start slow and work toward increasing pain-free range of motion.  This is especially good to do prior to total body workouts. Also try small range of motion walking lunges as shown here

 

• Avoid Static stretching – holding a stretched position in an effort to increase flexibility is better suited to post workout cool-down.  The NIH studies note that static stretching can actually negatively affect sport or exercise performance

 

 

The Cool-down:

 

Equally important but, often skipped is the cool-down.   A quality cool-down can actually improve subsequent workouts.  This is because cool-down exercises help to flush out waste products often accumulated during high intensity workouts (ie, lactic acid).  If lactic acid is not flushed out, increased muscle stiffness and soreness result. 

 

A proper cool-down will do the following:

• Decrease heart rate closer to its resting state

• Decrease core body temperature

• Help the body regulate blood pressure down to normal.  This is important especially for those prone to light-headedness post workout

 

Cool-downs are simple and quick. All you need is 3-5 minutes.  Include lower intensity cardio exercises followed by flexibility exercises.  The cool-down is the appropriate time to include static stretching exercises in an effort to increase flexibility. These exercises include:

 

• Hamstring Stretch –

Press one heel forward, keep that leg stretch, hands at hips, push hips back and hold for 20-30seconds

 

• Quad Stretch –

Stand tall, balance on one leg, bend the opposite knee, reach back to that heel and pull toward the seat.  Avoid over-arching the low back.  Keep abdominals in and strong.  Hold for 20-30seconds.

 

• Chest Stretch –

Clasp hands behind back or hold at hips.  Pull elbows in toward each other, drawing shoulder blades down and together.  Press elbows further in or hands further back to increase the stretch.  Hold for 20-30seconds.

 

• Upper Back Stretch –

Clasp hands together in the front of your body.  Bring your chin to your chest and push hands forward, opening up the mid back.  Take a few deep breaths and hold for 20-30seconds.

 

If you take the time to warm-up and cool-down, your body will thank you with less injury, more energy and your subsequent workouts will rock as a result!

Snap Workout: H.I.I.T.

By: Snap Fitness

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:

30 seconds of each exercise

Complete 4 circuits

  

1a. Jumping Jacks

1b. Wall sit

1c. Bicycle crunches

 

Rest 30 seconds

 

2a. Step-ups

2b. Squats

2c. Elbow plank

 

Rest 30 seconds

 

3a. Mountain Climbers

3b. Lunges

3c. Side plank

 

Rest 60 seconds and Repeat circuit (complete 4 circuits total)

 

 

The Cool-Down:

 

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

40 Minute Elliptical Core Workout

By: Snap Fitness

 

Do you often times find yourself getting bored quickly on the elliptical? Want to work your core while on the elliptical? If you answered yes, this workout is for you.

 

Next time you hop onto an elliptical, pick one that has moving handles. This workout will require you to let go of the handles every couple intervals to test your balance and engage the core – and keep things interesting!

 

Adjust the resistance levels if you find them too hard or too easy. If your elliptical machine has an adjustable incline, keep it in the range of 5-8 throughout the entire workout.

 

Turn up your music and get to work!

 

 

 

How to Prepare for Your First 5K: Part 3

By: Jodi Sussner, Director of Personal Training

 

You have successfully completed your first 5k – now what?  Spend some time to enjoy the moment and be proud of what you have accomplished.  When you’re ready, it’s time to set your sights on a new goal.  Maybe you want to increase your pace and completion time of your 5k, or maybe you want to tackle a 10k!

 

The program below is a “next-step” from the original 5k training plan.

 

This program focuses on a higher volume of training plus, higher intensity intervals 1x/week.  Your long runs are scheduled weekly and typically on a weekend when you have a little more time available.

  

 

 

 

Now that you have gained the confidence and know-how to start, don’t stop!  Ride on the momentum of your current success – good luck!  

How to Prepare for Your First 5K: Part 3

By: Jodi Sussner, Director of Personal Training

 

You have successfully completed your first 5k – now what?  Spend some time to enjoy the moment and be proud of what you have accomplished.  When you’re ready, it’s time to set your sights on a new goal.  Maybe you want to increase your pace and completion time of your 5k, or maybe you want to tackle a 10k!

 

The program below is a “next-step” from the original 5k training plan.

 

This program focuses on a higher volume of training plus, higher intensity intervals 1x/week.  Your long runs are scheduled weekly and typically on a weekend when you have a little more time available.

  

 

 

 

Now that you have gained the confidence and know-how to start, don’t stop!  Ride on the momentum of your current success – good luck!  

Snap Workout: Whole Body

By: Snap Fitness

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:

 

10-15 reps of each exercise

Complete 3 sets of each superset and move on to the next

 

1a. Chest Press

1b. Lat Pulldown

 

2a. Leg Extension

2b. Leg Curl

 

3a. Bicep Curl

3b. Tricep Extension


4a. Back Extension

4b.  Abdominals

 

The Cool-down:

 

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

4 Ways to Cool-down After a Workout

By: Snap Fitness

A cool-down should be performed after any workout to gradually reduce the heart rate and return the body to a resting state. An effective cool-down will also help reduce muscle stiffness and soreness.

 

 1. Cool-down cardio

After your cardio workout, slow your speed to a light pace/walk for 5-10 minutes. This will help flush out lactic acid from your muscles, preventing soreness and assist with muscle repair and recovery.

 

2. Stretch

Stretch each major muscle for about 30 seconds. If a particular muscle group is sore, spend more time on that area.

a. Quadriceps

b. Hamstrings

c. Glutes

d. Chest

e. Arms/Shoulders

f. Core/Back

 

3. Hydrate

After a workout, it is crucial that you replenish the water supply you lost during your workout. Replacing the fluid that you lost is an important part to your recovery.  We recommend that you replenish with 16 ounces per hour of exercise.

 

4. Replenish

Grab a recovery drink that includes a combination of protein and carbohydrates.  The protein helps rebuild and repair muscle tissue, while the carbohydrate insures a fast delivery of protein into the cells.  Be sure to enjoy within 30 minutes post workout when your muscles are ready to absorb the nutrients.

 


 

Posts 61 - 70 of 210