Total Body Fitness

Check out these 5 tips from Self Magazine blog writer Erin Kurdyla!

If you’re already dreaming of your summer bikini body, but can’t even imagine having enough free time to break a sweat, we’ve got your solution. These five simple tricks from Fred Engelfried, Advantage Trainer at The Sports Club/LA will get you better workout results in less time.

1.  Turn-up the Heat on Warm-Ups:

 Ease into your cardio warm-up as usual, but after seven minutes, inject short-burst intervals of 30 seconds duration. Then return to your warm-up pace for 30 seconds of recovery, then repeat for a total of three cycles. These bursts will burn more calories, rev your heart and charge you up for a more intense workout!

2.  Rest with Precision:

Limit rest between strength exercise sets to 30-60 seconds. Bring a stop watch and actually time it! Or for a more intense workout, instead of resting, pick up a jump rope, do jumping jacks, agility drills or other low-impact cardio for one minute in between each set.

3.  Set the Bar High:

 Use measures of your own performance to drive you to a more intense workout. On the first set of a strength routine, for example, see what the maximum number of reps you can achieve is at a given weight (aim for a weight that puts you in a 12-20 rep range).  On subsequent sets, challenge yourself to match your performance.  The same can be done with timed rounds. Time your first set for one minute and count your reps completed within the time limit. Remaining sets need to match this score.

 4.  Don’t Short Your Circuits:

Intense full-body circuit training is an optimal way to burn fat in a short amount of time. The key is to raise your heart rate with a good warm up and sustain it throughout each circuit. Instead of resting between sets, keep your body moving into the next round.

 5.  Vary Intensity:

Don’t expect to go full tilt everytime you exercise. Your body needs a diversity of high-, low- and medium- intensity workouts as well as at least one quality rest day every week to be healthy. Once everything is in balance, you will feel better and perform better.

So here are 31 reasons to get, or stay in great shape:

1. Reduces Cholesterol

Regular exercise has been proven to reduce “bad” cholesterol levels (LDL) and increase “good” cholesterol (HDL)

2. Sleep Better

Exercise can help you sleep better. People who exercise tend to fall asleep quicker and stay asleep longer.

3. Improves Self Esteem

Regardless of your body appearance, regular fitness helps improve your self-esteem.

4. Reduces Blood Pressure

Exercise not only reduces high blood pressure, it helps prevent it.

5. Decreases Back Pain

By increasing muscle strength, endurance, and improving flexibility and posture, regular exercise helps to prevent back pain. Studies show that exercise is an effective treatment for recurrent low back pain.

6. Reduces Risk of Injury

If you have a strong, fit body, the chances of injury significantly decrease.

7. Prevents Certain Cancers

Some studies show that exercising regularly can help decrease colon cancer risk by 40% and may help reduce the risk of breast cancer as well.

8. Increases Metabolic Rate

Exercise not only will increase the total number of calories that you burn, but also can increase your resting metabolic rate, so you burn more calories while at rest.

9. Increases Range of Motion

An increase in flexibility can decreases stiffness in joints, and can decrease pain and inflammation associated with arthritis.

10. Increases Functional Strength

From getting out of a chair, to lifting an object off the ground, our bodies are able to perform daily activities better.

11. Increases Insulin Sensitivity

Not only does getting in shape help increase insulin sensitivity (ability of muscles to uptake glucose), but helps prevent type 2 diabetes.

12. Improves Sex Drive

Exercise increases circulation, which helps prevent erectile dysfunction and impotence. Exercise can increase sex hormones like testosterone.

13. Reduces Risk of Heart Disease

Regular exercise strengthens the heart and improves contractile function

14. Exercise is Fun and Enjoyable

Yep, it’s really true. There are so many ways to “move” that there is bound to be one you enjoy. Try making exercise more competitive, or social if you need extra motivation. The hard part of course is getting started.

15. Exercise Prolongs Life

People who exercise regularly tend to live longer.

16. Improves Balance and Coordination

Exercise can improve your stability and also what is called your “kinesthetic awareness”. You have a better feel of where you are spatially, so you don’t knock into things at the grocery store by mistake!

17. Reduces Anxiety and Depression

Exercise is a great mood elevator to help you manage stress and reduce anxiety. The antidepressant effect of regular physical exercise is comparable to the potent antidepressants like Sertraline.

18. Gastrointestinal Tract Benefits

Exercise is beneficial for persons suffering from cholelithiasis and constipation. Physical activity may reduce the risk of diverticulosis, gastrointestinal haemorrhage, and inflammatory bowel disease.

19. Weight Control

While some research shows exercise increases appetite while others shows exercises suppresses appetite, one thing is for sure: regular exercise helps control weight.

20. Improves Fat Utilization

Improves your body’s ability to use fat for energy during physical activity. Our bodies use glycogen and fat as stored energy to help sustain us.

21. Strengthens Immune System

Just about any doctor will tell you no pill or nutritional supplement has the power of near daily moderate activity in lowering the number of sick days people take.

22. Strengthens Your Bones

Lifting weights helps prevent osteoporosis, which is so important because a shocking 1 out of 2 women will be diagnosed with osteoporosis.

23. Improves Focus

Exercise helps improve your brain’s ability to concentrate, remember, visualize, plan ahead, and solve problems because a fitter body will supply a more rich amount of oxygen to your brain.

24. Reduces Aches & Pains

Improves your body’s ability to sit still and be comfortable for long periods of time. Keeping your muscles toned and strong and your joints flexible will prevent aches and pains from distracting you and keeping you from concentrating. If you have an office job, exercise is a necessity!

25. Lose the Hidden Fat

But just like the fat that leads to belly rolls and love handles, internal fat — called visceral fat — also can be prevented and eradicated with regular exercise.

26. Improves Energy Levels

Research suggests regular exercise can increase energy levels, even among people suffering from chronic medical conditions associated with fatigue, like cancer and heart disease. One study in 2006 showed the average effect of regular exercise was greater than the improvement from using stimulant medications, such as those that treat ADHD and narcolepsy. Forget the cup of coffee, or energy drink, and go for a brisk walk, or workout!

27. Prevents Alzheimer’s

The latest research indicates exercise can keep the brain sharp into old age and might help prevent Alzheimer’s disease along with other mental disorders that accompany aging.

28. Improves Confidence

While appearance certainly isn’t everything, getting in better shape can help you look a lot better, and improve your confidence. From the appearance of your skin, to your overall body shape, just about every physical attribute can improve when you’re in shape.

29. Reach Your Potential

You’re not at your best if you’re flabby and out of shape. Simply put, when you’re in great shape, you’re a better version of YOU, and this physical transformation can also help improve your mental, emotional, and spiritual state.

30. Because you can commit a couple hours out of your 168 hour week to get all these benefits!

31. Because I just listed 30 compelling reasons to exercise and get in shape!

Check out the full article here!