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Fitness Friday: Head for the Hills

Photo courtesy of the City of Louisville, Colorado

We’re now several weeks into the 2012 Biggest Loser Challenge and many of us have seen some incredible weight loss and an adoption of healthier diets.

Along with making the right food choices, exercise is also a necessary component for speeding up your metabolism, keeping that weight off, and also to improve overall health.

Running is typically the first type of exercise one thinks of when contemplating weight loss and physical fitness. There are several types of running – some stationary, some on woody trails, and some on concrete. These types of running all have their own difficulties associated with them. To get the best out of your exercise, we recommend you head for the hills.

Roads with long, gradual inclines are a great way to keep your workout consistently intense. Rolling roads are ideal for intervals if you push your pace going up each hill and recovering on the way down. Too chilly outside? Then play with your treadmill and bump up the incline. Make sure to keep your spine straight, gaze straight and abs in and up to ensure ideal alignment for maximum results. Walk on a 5 incline for a minute then back down to 3 for a minute. Play with your intervals and boost your health and your butt. Try it. Have Fun. Bring on the hills. Your heart and lungs will be thanking you.

If this is a little tame for you, carry a resistant band (get one with handles) and every 10 minutes, stop to do one of these multi-muscle moves:

Overhead press and squat:

Stand on one resistant band in the center with your feet hip width apart knees slightly bent.

Holding the handles of the band at your shoulders, squat down, when you come back to stand, press your arms above your head. Do 3 sets of 12 reps.

FORM: Make sure to engage your abs and sit the weight in your heels as you squat. Start slow and feel the movement pattern then pick up the flow for quicker, but precise reps.

Balancing triceps press:

Stand on the band with your right foot in the middle, balancing with your left foot bent at 90 degrees, foot behind you (knees should touch). Hold each handle of the band behind your head, keeping your elbows bent and close to your head, biceps alongside of ears. Extend your hands to the sky as you do a modified one-legged squat.

Advanced- bend your right knee until left toe touches the ground. Repeat 12 times and switch sides.

FORM: Keep abs engaged. Try the balance part first. Stand on both feet and just focus on the triceps press.

Whatever your fitness level, remember to Be Happy! Be Healthy!

-TK