Tag Archive | training

What Is Physical Fitness? How to Tell If You’re Really Exercising

by Samantha Clayton, AFAA, ISSA

 

Keep fit with exercise that’s right for you.

I often get asked: “Is doing physical activity enough, or do I need a structured fitness program to get in shape?”

My answer is different for each person who asks. I have to tailor my answers because fitness is not a one size fits all situation. For many people simply increasing their physical activity will be enough to meet their health goals and expectations; however, for others I may recommend a detailed fitness plan.

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The Difference Between Activity and Exercise

Physical activity

 

Physical activity is simply body movements that involve the contraction of your muscles. All of the activities we do throughout the day that involve movement, such as walking, lifting, cleaning and yard work are examples of physical activity. Most people perform at least a few physical activities everyday without even realizing it – for instance standing and cooking, or popping out to post a letter both require basic movement.

You might find it interesting to write a little mental list of some of the physical activities you conduct each day without usually thinking about them. You may be surprised by how long, or how short, your list is.

Exercise

Exercise is a specific form of physical activity that is planned, purposeful and performed with the intention of gaining specific adaptations in the body, such as stronger muscles, increased flexibility or improved cardiovascular function. Dancing, swimming, cycling, and running are all examples of exercise.

Are you exercising or being active?

There can be a fine line between the two, so the best way to determine if you are just being active or if you are exercising is to do the talk test.

  • If you can talk easily while performing the activity, you are simply being active.
  • If you need to catch your breath and find talking difficult, then you are exercising.

It is the intensity of the task being performed that will determine the health benefits that you will gain from the activity.

Look out for these four physical fitness components, and you’ll understand why exercising is just as important as being physically active:

  • Cardio-respiratory endurance
  • Muscular strength
  • Muscular endurance
  • Flexibility

Although it is possible to address all of these fitness components with a physically active lifestyle, an exercise program can help you achieve even greater benefits.

How to get started with an exercise regime

Increasing the amount of physical activity in your everyday life is a perfect way to start on the path toward a healthier, happier more energized you! But if you really want to achieve increased fitness, you’ll want to incorporate structured, more vigorous activities into your schedule a few days a week.

The key to living a healthy, active lifestyle is to take it one day at a time and try to choose activities that you thoroughly enjoy. Over time, you can increase intensity and, perhaps, the duration. Remember that your body is unique, and understanding your health needs (rather than your neighbors’ needs) will keep you on the right track toward a healthy lifestyle.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Senior Director of Worldwide Fitness Education at Herbalife.

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4 signs you’re ready to increase your workout intensity by Samantha Clayton, AFAA, ISSA

Once a #fitness routine feels easy, you need to up your challenge. Hit LIKE if it’s time to change it up!

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Is your body ready for more? Look out for these signs that it’s time to increase your workout intensity. If you start listening to your body and understand when it’s time to increase your physical challenge, it will help you avoid hitting the dreaded exercise plateau.

Exercise should be progressive in nature. As your body adapts to the demands of your exercise routine, you should respond by slowly increasing the workout intensity. Training in this way will help you to keep improving and building on your results over time.

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Athletes have trained in cycles that involve increasing the intensity, duration or load in their training for years as it is proven to keep your body improving. As a personal trainer and group exercise coach, I believe everyone can benefit from adapting their exercise routine every few months.

Our bodies all respond to a new exercise routine differently. Most people start to notice changes after following a plan consistently for 6-8 weeks. When you first start exercising, the physical changes and indicators that you’re physically improving tend to be quite pronounced. As you become fitter, knowing when it’s time to switch up the challenge becomes a little harder to notice.

Look out for these signs that your workout may be in need of a boost, and some tips on how to increase its intensity.

It feels easy

If your routine used to provide you with a challenge but now seems easy, it’s time to increase the difficulty level.

Tip: If you are only a few weeks into a new routine, add a balance challenge to work the small stabilising muscle groups in your body. Try using an upside down 1/2 ball for your squats to keep you focused.

Heart rate

If your workout on the treadmill or cardio equipment used to get you out of breath, but now allows you to talk easily throughout, it’s likely that your cardiovascular fitness has improved. To push yourself and burn additional calories, increase the challenge.

Tips: Increase the duration of your cardio workout to boost your endurance level. To improve strength and maximise calorie burn, increase the speed or incline.

Safety tip: Monitor your heart rate to ensure it stays within the safe guidelines for your age and fitness level (most cardio equipment has a chart to help you find this). Push yourself to improve; do not push yourself too hard too soon.

Weights are too light

If you’re lifting weights and they feel too light, you may need to increase the weight. In general, lifting very light weights for a high number of reps won’t provide your body with an effective challenge. Use your time more efficiently by increasing the weight.

Tip: Select a weight that you can use to perform 10-12 reps with good form. The last 3-4 reps should feel like a challenge. A good guide is a 10% weight increase every 3-4 weeks. Repetition is essential for mastery and muscular change, so when you first start out, spend time selecting the best starting weight. When it feels too easy, work on increasing intensity.

Boredom

If your workout has you feeling uninspired or unmotivated, it’s time to change it!

Tip: Try a new class that challenges your mind and keeps you mentally engaged. Exercises that work two or more muscle groups simultaneously and those that require complex movement patterns are more likely to keep boredom at bay. Love to run? Incorporate a time challenge or find a picturesque trail to keep you stimulated.

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Remember that an important part of any good fitness plan is a balanced nutrition plan. Make an effort to keep your results evolving by listening to your body and knowing when it’s time to change.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

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3 steps to help you achieve your body composition goals by Samantha Clayton, AFAA, ISSA

3 steps to help you achieve your body composition goals

by Samantha Clayton, AFAA, ISSA

3 steps to help you achieve your body composition goalsIf weight loss or weight maintenance is one of your goals this year, understanding how to keep a good energy balance, how to burn calories with exercise and how to maintain lean muscle mass during the process may help you to finally achieve your body composition goal.

Many people I meet want to lose body fat, gain lean muscle mass and eventually maintain a healthy body weight. In my opinion, the only way to achieve this is to start with understanding your body and striving to find the best balance for you. We are all individuals with likes and dislikes, so finding your individual balance is the key to long- term success. 

I feel that finding balance is not finding a set formula that you will stick to forever. Instead, it’s about making a commitment to adjusting to your body’s ever changing needs.

Today I want to give you some tips to help you make positive choices that will help to keep your body progressing toward your ultimate desired body composition. Here are my three tips that can help anyone—regardless of their current activity level.

Find balance with your nutrition plan

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Controlling your nutrition with calorie intake and the types of foods you eat should be the primary focus of any healthy active lifestyle plan. In addition, exercise should always be part of your long-term body composition strategy because the health benefits associated with exercise are vast and definitely worth the time commitment.

Many people believe that if you’re exercising, you can eat what ever you want. The truth is that it’s very difficult to burn the number of calories found in just one large glass of soda. It’s true that exercise burns calories, but not enough to allow you to eat poorly. My favorite quote is “you can’t out train a bad diet.”

Burning calories with exercise is a pretty simple concept to understand. Calories are in essence your body’s fuel source. The more you move and the harder you work, the more overall fuel you will burn. The number of calories each individual burns varies from person to person and all exercises are not created equal when it comes to calorie burning. Thirty minutes of high intensity exercise will burn more overall calories than 30 minutes of low impact exercise. The mode of exercise you choose and the amount of time you commit to exercise can make a difference in your overall results.

Improving your body composition is not just a numbers game. You can’t just think about calories consumed vs. calories burned because the quality and source of the calories plays an important role. For example, 200 calories consumed by eating sugary fast food has a very different effect on your body than consuming 200 calories from fresh fruits and vegetables. That’s why I always say that finding your balance through both diet and exercise is important to long-term body composition success.

Perform a balanced and well-rounded exercise routine

Exercise is essential for long-term weight management and achieving great body composition results. Performing a balanced routine that challenges you enough to improve, but doesn’t challenge your body to the point of injury is essential. A balanced routine should include stretching, an element of resistance training, and a focus on cardiovascular activities including an activity that helps you to improve your endurance level. You don’t have to combine all of these elements into one fitness session, but each week try to ensure you’ve checked each box. A great starting commitment is 30 minutes of exercise on five days of the week.

Make a mental commitment to becoming the best you can be

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I often talk about finding your athlete mentality and believing in your body’s ability to achieve greatness. The majority of our physical actions start out as a thought, so if you keep your thoughts positive, your actions will tend to be positive too!

I understand that changing your thought process into a more positive mindset can be a challenge for many people, especially if they’ve struggled to achieve their ultimate body composition goals in the past. I believe that a change in attitude is a gradual process that involves making small changes that help boost your overall confidence. As your confidence level soars, positivity seems to follow naturally. Set yourself up for success by understanding it takes a nutritional, physical and mental commitment to achieve your goals. Start today and create positive healthy habits both physically and mentally. It makes long-term success more achievable.

I read a quote recently that said “The body achieves what the mind believes.”  It made me get focused on my goals, and I hope reading this today will help you to do the same!

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

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SABRINA
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Solutions for Weight Management, SPORTS Nutrition, Beauty and LIFESTYLE
Helping you enjoy a healthy, active and successful life!
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Kennst DU schon CRISTIANO RONALDOS NEUEN SPORT DRINK?

 Große NEUEINFÜHRUNG von Ronaldo’s Sport Drink CR7 DRIVE letztes Wochenende, am Samstag, den 26.09.2015, in BARCELONA!
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Gehen Sie über Ihre sportlichen Grenzen mit H24 CR7:
Erweiterte Hydration und Brennstoff für Ihren aktiven Lebensstil!
Schneller Kraftstoff für Ihr Training! >>> Ausdauer- Hydration- B-Vitamine
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Überblick
CR7 Drive ist ein hypotonisches Getränk für verbesserte Ausdauer und Hydration*. Maximale Leistung  für den aktiven Lebensstil, perfekt zur Einnahme während des Trainings oder bei jeder anderen körperlichen Belastung. CR7 Drive ist eine Kohlenhydrat-Elektrolyt-Lösung, die nachweislich zur Verbesserung der Wasseraufnahme während körperlicher Belastung führt und zur Erhaltung der Ausdauerleistung** während längerer Übungen beiträgt.
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Vorteile
Entwickelt in Zusammenarbeit mit Cristiano Ronaldo, einer der größten Fußballspieler der Welt.
• Köstliches und erfrischendes Kohlenhydrat-Elektrolyt Getränk zur Einnahme während des Trainings.
• Kohlenhydrat-Elektrolyt-Lösung trägt zur Erhaltung der Ausdauerleistung bei*.
• Verbessert die Wasseraufnahme während körperlicher Belastung.
• Weniger als 100 kcal pro Portion, um die Kalorienaufnahme zu kontrollieren.* Kohlenhydrat-Elektrolyt-Lösungen tragen zur Aufrechterhaltung der Leistungsfähigkeit bei langem Ausdauersport bei.
** Kohlenhydrat-Elektrolyt-Lösungen steigern die Wasseraufnahme bei sportlichen Aktivitäten.

 1445_CR7_Drive_Slider_USEN
CR7 Drive ist eine Kohlenhydrat-Elektrolyt-Lösung, die zur Erhaltung der Ausdauerleistung während längerer Übungen beiträgt – egal ob bei einem intensiven Fußballspiel oder auf dem Laufband – perfekt zur Einnahme während des Trainings oder des Sports. Es ist eine Kohlenhydrat-Elektrolyt-Lösung, die nachweislich zur Verbesserung der Wasseraufnahme während körperlicher Belastungen führt und zur Erhaltung der Ausdauerleistung
Erhältlich in 2 Varianten:
# 1466 Dose mit 20 Portionen= 540 g – 20 Euro
#1467 Portionspackungen- 10 Tüten= 270 g – 12 Euro
Anwendung:
Dose: Vermischen Sie 27g (2 Messlöffel) CR7 Drive Pulver mit 500ml Wasser, kräftig schütteln bzw. verrühren.
Portionspackung: Vermischen Sie eine Tüte CR7 Drive Pulver mit 500ml Wasser, kräftig schütteln bzw. verrühren.
Am besten während  des Trainings trinken.
Genießen Sie dieses Produkt im Rahmen einer ausgewogenen und abwechslungsreichen Ernährung sowie einem gesunden, aktiven Lebensstil.
BESTELLEN SIE RONALDOS POWER SPORT DRINK NOCH HEUTE!
SABRINA
SELBSTSTÄNDIGE HERBALIFE BERATERIN seit 1994
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How much exercise to work off that chocolate chip cookie? | Herbalife Healthy Eating Advice by Susan Bowerman MS, RD, CSSD, FAND

How much exercise to work off that chocolate chip cookie? | Herbalife Healthy Eating Advice

by Susan Bowerman MS, RD, CSSD, FAND

Want to know how long you’ll need to ride a bicycle to burn off the calories of a chocolate chip cookie? In this video, Herbalife registered dietitian Susan Bowerman, gives you the nutrition facts on chocolate chip cookies and how much exercise it would take to burn off the calories.

A chocolate chip cookie, like the one in this video, contains about 310 calories. If you weigh around 150 pounds (roughly 70 kilos), in order to burn off those 310 calories you would need to do:

– 23 minutes of water polo
– 33 minutes of basketball
– 35 minutes of backpacking
– 53 minutes of strength training
– 1 hour and 10 minutes of bike riding or yoga

If you decide not to do any exercise at all, it would still take your body 3 1/2 hours to digest and burn those calories.
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VIDEO: Triathletes Heather Jackson & Lukas Verzbicas Are “Driven to Perfection” | Herbalife24

Triathletes Heather Jackson & Lukas Verzbicas Are “Driven to Perfection” | Herbalife24

Whether training, running, or cycling, professional triathletes Heather Jackson and Lukas Verzbicas know what it means to be driven to perfection. Sponsored by Herbalife, Heather and Lukas are constantly setting new goals to help strengthen their performance. Herbalife provides them with the nutrition they need to continue to strive for perfection and helps them get to that next level.

Fueled by Herbalife nutrition, watch how Heather and Lukas prepare and train for triathlons. Herbalife is there to help them prepare, train, and recover from the demanding activities of a triathlete.

Heather Jackson

American professional triathlete Heather Jackson’s accolades include a runner-up finish in the 2013 Ironman 70.3 World Championship, three-time Wildflower Triathlon Champion, two-time Ironman 70.3 Oceanside Champion and 2013 Escape from Alcatraz Champion to name a few.

Before becoming an amazing triathlete, Heather was an avid hockey player. She was an English teacher in Thailand and a world history teacher in California. It was in 2009 she decided to become a professional athlete and her triathlon career has been unstoppable ever since.

“When it comes to training and competing, hitting a plateau is inevitable. It’s my job to work that much harder and go beyond it.”

Herbalife proudly sponsors Heather because Herbalife products provide her what she needs before, during and post training sessions and races. Heather calls Herbalife’s support “an absolute game-changer” to her career as an athlete.

Lukas Verzbicas

Professional triathlete Lukas Vezbicas, who still holds the US high school record for 2 miles in 8:29.46, shows the rigorous training sessions that help him continue to strive for excellence in his sport.

Lukas is always ready to take on any challenge that life throws his way. His dedication and passion for running on the track has been a part of his entire life. Why is that? Because his parents were also endurance athletes and he ran in their footsteps. His amazing performance has led him to be the youngest man to win a World Cup in a triathlon.

Lukas’ amazing story goes beyond the sport of triathlon. Listen to his incredible road to recovery after a nearly fatal accident. It’s inspiring and a testament to the dedicated nature of this extraordinary individual.

Herbalife24

John Heiss, Ph.D., is the Senior Director of Sports and Fitness at Herbalife, and one of the scientists behind Herbalife24, a line of high-end sports nutrition products. During his initial quest to find an endurance sports nutrition product, he “started to think about what kind of nutrition might improve performance.” And he created a type of product formulation that other nutrition companies didn’t have.

Herbalife24 is performance nutrition designed to empower athletes 24-hours a day. It’s nutritional support to provide what they need as they train, recover and perform in their sport. Herbalife goes beyond providing nutrition for athletes and works with athletes and teams to help them get even better.

Lukas and Heather are only two of the many athletes Herbalife proudly sponsors. From soccer players to rally car drivers to extreme adventurers, Herbalife stands behind excellent and strong athletes who are always up for the next challenge their sport has to offer.

To find out more about Herbalife24 products, go to: https://www.goherbalife.com/goherb

SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994
Solutions for Weight Management, SPORTS Nutrition, Beauty and LIFESTYLE

Helping you enjoy a healthy, active and successful life!
Empowering You To Change
https://www.goherbalife.com/goherb
Call USA: +12143290702
Italia: +393462452282
Deutschland: +4952337093696
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DIE WEISHEIT DES GURUS…

Ein Guru in Indien ist weithin bekannt für seine Weisheit. Wenn er neue Schüler aufnimmt, dann lässt er diese erst einmal stundenlang die gleiche Tätigkeit ausüben: Der eine spült den ganzen Tag das Geschirr, der andere mäht den Rasen, ein Dritter hackt Holz, usw. Als der Tag zu Ende ist, fragt er seine Schüler, wie sie sich dabei fühlen. Die Antwort lautet in der Regel: „Langweilig!“

Er lässt sie die gleichen Tätigkeiten eine Woche lang ausüben und befragt sie wieder. Diesmal lauten die Antworten: „Mittlerweile habe ich mich daran gewöhnt, es lässt sich aushalten“.

Sie müssen jedoch weiter, immer wieder die gleiche Tätigkeit ausüben und nach einem Monat lautet die Antwort auf die Frage des Gurus wie sie sich dabei fühlen würden: „Es ist erstaunlich, aber wir können das, was wir tun, immer schneller, immer besser tun!“

Nach drei Monaten ist die Einführungsphase abgeschlossen und er fragt die Schüler, was sie nun gegen Ende dieser drei Monate, bei der Ausübung der immer gleichen Tätigkeit empfinden würden: „Es ist unglaublich, aber mittlerweile macht es uns einen Riesenspaß!“.

Fazit: Übung macht den Meister. Können kommt von Training. Viele Menschen glauben, wenn sie die Dinge wiederholt tun würden, sei es langweilig. Deshalb streben so viele Menschen danach, immer etwas Neues zu beginnen, etwas Neues anzufangen. Sie glauben, nur dadurch würde ihnen das Leben Spaß machen. Doch das Gegenteil ist richtig:

Wer sich auf eine Sache konzentriert, wird in dieser Sache immer mehr Wissen aufnehmen, wird diese Sache immer leichter, immer schneller, immer besser ausführen können, wird schließlich zum Experten, ja, eines Tages zur Kapazität! Je mehr ein Mensch zum Experten wird, desto häufiger wird er um Rat gefragt, wird er vorgeschickt, erhält er die interessanten Aufträge, bis hin, dass es interessant wird für die Medienwelt.

Quelle: https://www.facebook.com/juergenhoelleracademy