From Andrea Metcalf - Get Toned for Summer
Mar-02-2015

Spring is here, and it's time to break out of your hibernation mode and stop hiding behind the wool sweaters. With time ticking down to the opening of beaches on Memorial Day weekend, here is what you'll need to know to lose the love handles before your feet reach the sand.

To get moving in the right direction, the "move" is important. According to the American Council on Exercise, individuals need at least 30 minutes of moderate exercise daily to be healthy. To lose weight, that number should be at least 60 minutes of moderate movement.

So What is the Best Form of Exercise?

That's an easy answer... the one you'll do consistently. That means you should find something that sparks your interest or that you enjoy. With warmer weather on the way, the opportunity to exercise outdoors can be an incentive, but depending on the sports you choose, the number of calories burned may vary. As we explore the moderate exercise equation, we should take stock of what certain activities burn per hour. Understand that weight, height, age, sex, and lean muscle mass all have an effect on how many calories a certain activity can help you burn per hour as well as the intensity of the movements. Keep in mind that having a lean body composition may help your body to burn more calories per workout as well as while you sleep.

Form Matters

It might seem normal to think that anyone can go out for a walk, but in actuality, many people walk with terrible form that in time can lead to an injury and less calorie output. Proper form for walking includes a neutral head posture, arms that swing in opposition to stepping, a soft bend in the elbow, and toes pointing forward, rolling off the back foot while bending the ball of the foot. I have personally witnessed many people performing improper form on strength moves, including lateral pull-downs with a cable pulley long bar or even pushups. By performing these strength moves incorrectly, muscle imbalances and joint pain can lead to a chronic injury, preventing participants from continuing with a consistent program. The five most common weight training injuries include muscle strain, shoulder impingement, disc herniation, ligament strain, and muscle contusion - all of which will sideline a workout program.

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Posted by Ken at 1:43 AM - Link to this entry  |  Share this entry  |  Print