Training Exercise: High Intensity Ab and Cardio Workout Days. Majority of people want to burn fat off those unwanted areas. Strength training and cardio are the key ingredients. Adding at least one day dedicated to abs and cardio can help aid in the process. The idea is to preform 8-12 ab/cardio combination exercises in a circuit style workout to keep your heart rate elevated resulting in burning more calories. This can be as tough as you make it. You can choose exercises that can be done at home and/or with just body weight. Therefore, there is no excuse not push yourself to do a hardcore workout if you don't belong to a fitness facility, or don't have time one day to make it to the gym.
Sample Ab/Cardio Workout:
- Stability Ball Crunches
- Side Planks
- Stability Ball Rollouts
- Stability Ball/ Plank Knee Tucks
- Walking Lunges
- Jumping Squats
- Reverse Crunches
- Mountain Climbers
*Preform the exercises for X amount of time (ie- 30-45 seconds) or for reps (ie- 15-25 reps) for 3 sets. The idea is to complete all the exercises before taking a break. However, remember there is always ways to modify and progress each exercise. Preform at your own pace. If you need to take a break before the set is over, do so.
Training Tip: Remember to stay hydrated! Since the season is changing people seem to drink less water since it isn't so hot outside! Remember to drink water through out the day, even if you're not thirsty. Once you feel thirsty, you are already dehydrated. You may hear people say this all the time, but it is an important part of exercise and every day living. Dehydration can result in fatigue, dizziness, quick muscle failure, cramps, etc. Safe tip is for every cup of coffee (or caffeinated/sugary drink) drink 2 cups of water to compensate.
Training Songs: I haven't done my homework for the past few weeks. I have a few newbies (Thanks to Ross and Jesse), but have included some oldies that I just love! Enjoy!
1. Freakum Dress- Beyonce
2. Bridge Over Troubled Water- Glee Version
3. Say Goodbye- DMB
4. This Is How A Heart Breaks- Rob Thomas
5. Rump Shaker- Teddy Riley Remix
Training Lagniappe: The Rock and Roll Marathon Series is coming to Savannah, Georgia! November 5, 2011! Finally! I've been wanting to take a vacation to Savannah and this is the perfect reason why! Make your calendars!
Jayme Bergeron, BS
Jayme Bergeron, BS
ACSM Health Fitness Specialist