Page 6 - 2016Health&Wellness

6 – Thursday, January 28, 2016 – El Dorado NEWS-TIMES
Trendy exercises to rev up a boring workout
Exercising consistently is a great way to get healthy. For those who find their workout routines monotonous, switch- ing up exercises and embracing some of the newer, trendier fitness regimens may be a way to maintain your momen- tum at the gym.
High-intensity workouts
High-intensity interval training, or HIIT, is a concept behind some of today’s most popular exercise pro- grams. HIIT combines cardiovascular and strength-training movements into a concentrated workout designed to keep your heart rate elevated. HIIT workouts blend bouts of intense exercise with either rest or low-intensity activity. These workouts seem to promote faster weight loss than prolonged workouts at moderate paces.
While HIIT is functional, it is not best
for those who have preexisting ortho- pedic injuries or serious cardiovascular conditions. But many people enjoy a stronger heart and improved muscle tone from HIIT workouts.
Kettlebells
These weighted cast-iron workout tools can be an interesting addition to strength-training workouts. But their utility does not stop there. Using ket- tlebells during any physical activity will increase the amount of fat burned and can provide a full-body workout. Kettlebells come in different weights, and newcomers are urged to start out gradually and build up in weight as they become more familiar and toned.
Trampoline cardio
For those who want to both shake up their workouts and lift their moods, jumping on a trampoline can do just
that. It’s difficult to be in a bad mood when bouncing around like a kid on a trampoline. Trampoline classes are turning up in some upscale gyms, where each participant has his own individual trampoline. Routines mix in different choreography and small hand weights to promote a fun and effective cardio experience.
Water aerobics
Swimming isn’t the only thing you can do in a pool. Water workouts are ideal for those with muscle and joint pain because the buoyancy of the water reduces stress on these areas, while providing enough resistance for a deep workout. Workouts may begin in chest- deep water and progress to deeper water for added resistance. Some gyms now offer aqua cycling classes that combine water aerobics with spinning.
Dance and hip-hop classes
ZUMBA® classes have been popular for quite some time. But many health clubs offer additional classes that employ dance to burn calories and tone muscles. Some gyms have developed their own cardio-based dance classes that get people moving to music in a fun way. Routines are fun and fast-moving, which may make them feel less like a workout and more like a social event.
Recess classes
Adults who want to feel like kids again need only to enroll in a fitness class that borrows activities from the playgrounds of our youth. From walking like a crab to running drills to balance beams, these workouts take school recess and bring it to the health club.
Common workout mistakes debunked
Those already a few months into their New Year’s resolution to get fit may find that all the effort at the gym is not paying off as they had expected. Although exercise results vary, certain behaviors could impact just how much weight a person can lose and how effi- cient their workouts may be.
For those who want to increase the mea- surable results of their workouts, try to avoid these common mistakes.
* Not giving it enough time. Many people want to see immediate results when they begin a new exercise regimen. While such instant gratification is possible, it’s foolish to expect to wake up and look in the mirror after a week’s time and see a complete body transformation. Many health experts say a safe weight loss goal is one to two pounds each week. For each pound of fat to burn, you need to shed 3,500 calories weekly. Do this by exercising and reducing caloric intake. Don’t give up prematurely. After a few months your clothes may fit better and you can see a change in muscle tone and overall fitness.
* Sticking with the same routine. Routines can make it easier to manage everyday life. For example, waking up and going to bed at the same time each day helps many people maintain the energy they need to live life to the fullest. But routine is not always a friend with regard to exercise. When you do the same exercise routine over and over, your body becomes acclimated to that routine and your muscles recognize the motion. As a result, your body doesn’t have to work as hard to do the workout. Altering your routine means you’re essentially keeping your body on its proverbial toes. This will help you to burn more calories and even prevent you from getting bored with your workout.
* Skipping strength training. Cardiovascular activities like running on the treadmill can
certainly burn calories, but cardiovascular exercise alone is not enough to achieve optimal health. Strength training helps build lean muscle and strengthen bones, so it’s important to make both cardiovascular and strength-training exercises a part of your workout routine.
* Maintaining a moderate pace. Much like doing the same exercises over and over, stick- ing to the same pace will lull your body into complacency. Vary the pace of your workout so that you move through intense, moderate and slow movements. Higher-intensity parts of the workout will get your heart pumping and burn calories.
* Making unnatural body movements. Movements that mimic the body’s natural movements will be more effective at toning muscles. These movements include bending, stepping, jumping, and running. Unnatural movements may not be practical, and they may increase your risk of injury.
* Working out alone. When you workout alone, you do not have the benefit of friendly competition to motivate you as you exer- cise. With no one to egg you on, you may be content to stick to a certain number of repetitions instead of trying a little harder. A partner can provide camaraderie and help you make the most of your exercise regimen.
* Ignoring possible injury. No one is immune to injury, which can result from lifting weights that are too heavy or using improper form. If you feel you are hurt, don’t make things worse by ignoring an injury. The body needs time to recover from injury, and ignoring an injury can lead to additional problems that will only extend that recovery time.