How to have a successful cardio workout

Cardio (Cardiovascular) exercises strengthen the heart.  

Here are some examples of cardio exercises:

• Walking briskly
• Running
• Swimming
• Biking
• Aerobic classes 
• Cardio equipment (stepper, treadmill, elliptical, bike)

If you are just starting a cardio exercise routine, or have been on one for some time, something important to remember is: When you can have a full conversation while doing your routine, it means it is time to bump up your intensity. If we continue to do the same thing day after day without making it harder, it will not have the effect we desire it to have on our bodies. 

Off road walking and running tips...get out this weekend!

Now that the weather has cooled down, many of us are spending more time outdoors. Autumn is a great time to be outside with family and friends. Check out these off road walking/running tips from Runner's World and use them to get some fresh air and exercise this coming weekend!

Correct form:
Short strides, eyes on trail and arms slightly raised away from your sides.

Running uphill:
Very short steps and increase arm swing frequency.

Running downhill:
Keep weight back slightly and extend arms out from body for balance.

Avoid obstacles:
 Roots, rocks, gravel, mud and ice are not good. Slow down if you have to avoid them.

Is running good for you?

If you enjoy walking and running, here are a few good reasons to keep it up! 
If you do not walk or run, these are great reasons to start:

• You may be less likely to have cholesterol issues.
• You may be less likely to have blood pressure issues.
• It will strengthen your bones.
• It may help you be more productive throughout your day.
• It can help you have a better nights sleep and/or fall asleep faster.
• It may boost your immune system.
• If you suffer from asthma, it can help keep it under control.
• It can help you live a longer life.
• 
  
  

Join Snap Fitness: North Raleigh today to get started! 

Information given by: Runner's World on Active.com

Do parents neglect their health?

According to Yahoo! Health and Self magazine, parents do neglect their health. Here are the ways they can:

We:
Rarely or never exercise
Do not make eating healthy top priority
Do not take enough "me" time

Here are some ideas on how to improve in these areas:
Choose activities you enjoy and do them with your friends. This will help get in regular exercise.
Join a local gym close to home and set aside days each week to workout.
Download myfitnesspal to your smart phone and use it!
Choose healthy snacks, pack your lunch.
Sit down for dinner, eat breakfast and stop eating when you are full.
Schedule time to snuggle with your significant other.


Time savers to allow more time for "you":

Pay bills online to save time.
Change air filters in the house to cut down on dusting.
Use online shopping to order groceries, pick them up on your way home from work, school, etc.
Make chore lists for the children to help keep things around the house clean and organized.

Hydration during exercise...drink your water!

Staying hydrated while exercising is so important!

First of all, by drinking water and staying hydrated, you will not have as much if any: muscle cramps, gas or light headedness.

Drink water before, during and after working out.

Try not to wait until you are thirsty to drink water, sip on it as you work out.

Great ways to assure you have water handy when exercising:

Have a waist belt that will carry a water bottle.
If you are riding a bicycle, you can get a water bottle holder made for bikes.
In the event you are walking or running with a stroller, you can always stash your bottle in there. Walking with your working dog? Get him/her a vest and place your water bottle in there.

There are many places to store a water bottle when you are out exercising!

How to make the most of your walk...

Walking is very good for you! There are some things we can do to get the most out of our walks:

Walk instead of talk. If you walk with a friend, that is a wonderful thing! Just be sure you focus on your pace and not the topic of conversations. Keep up a quick walking pace as you walk, you will burn more calories!

Change up the program. You may have a certain place you always walk or a certain way you walk around the neighborhood. Change it up! This will work new muscles and may burn more calories.

Never forget to stretch. Stretching is very important. If you do not stretch you could get muscle cramps.

Drink your water. Stay hydrated before, during and after your walk. Water makes the muscles work better!

Try and walk further today. Walk just a little bit further each day!

Or... Try a bike ride! 

Easy weight loss tips that can help everyone...

Aren't we all looking for easy things we can do to help us lose weight? Whether it be a few pounds or a substantial amount, we can all apply weight loss tips into our daily routines.

Here are several easy things you can do to help you lose weight:

Walk while you talk

Sip green tea before exercise

Sprinkle flax seed on your cereal or add to your smoothies

Drink more water

Order fish when out to eat

Buy smaller packages of food

While out for a walk, break into jogging

Before eating that sweet treat, do 10 sit-ups

Go for chunky soup instead of pureed soup

Having pizza? Blot off the oil with a napkin before digging in

Get up and exercise!

I enjoy lying around just as much as the next person, really I do! But, these reasons as to why we should get off of the couch and move really get me going and hopefully they will get you moving too!

Exercising will:

• Reduce stress
• Increase energy
• Prevent weight gain
• Boost moods: Working out increases serotonin and that can help lift up our mood. Getting the blood flowing by exercising also helps lift up our mood.

Bonus! 
When working out regularly, we can treat ourselves to a special treat such as a cookie or piece of pie every once in a while and not feel guilty about it.

Try mindful walking this weekend...

We often think about what we have to do, things we have done and what we are going through. Constantly thinking on these things can cause stress in our lives. Mindful walking helps us to stay in the present and not think about all that is going on in other areas of our lives. It is all about paying attention to what is happening now and now only.

According to the article, mindful walking can happen inside or outside (Yahoo Health), by walking and focusing on the "now", we can clear our minds and usher in constructive thinking.

Here are 3 tips to mindful walking:

When walking, focus on your breathing.

While walking, try to rest and pay attention to the sights and sounds around you. Think about what you are feeling at that moment. Then, return your focus back to your breathing.

If thoughts about "the stresses of life" try to creep back in, dismiss them and refocus on your breathing.

To sum it up, dismiss stressful thoughts while walking. Focus on good things and not stressful things. Breathe in and breathe out. Think on things that bring you peace and not stress.

Walking outside is not always going to be an option. On the days when you simply just can not get out to have a walk, you can still walk mindfully. Pop in your headphones, play some nature sounds on your phone or I pod and jump a treadmill here at Snap Fitness on Falls River Ave! 

What do I wear when I workout? Read on...

Spending time outside in the cool, crisp autumn air is something most of us will enjoy this season.

If you are going to be walking, running or exercising outdoors, here are some tips about what types of clothing will be best for you to wear.

Unfortunately, autumn will also bring its share of rainy days to us as well and it is up to us to make the best of it! It is the perfect time to stop into Snap Fitness on Falls River Ave. to get yourself and your family set up with a gym membership.

These workout clothing tips apply to outdoor as well as indoor exercising.

Shirts:
Fabric that helps wick sweat away from the body (not cotton).

Jackets:
Fabric that repels water with a front zipper for easy removal and vents to help body from getting overheated.

Pants:
Fabric to help wick sweat away from the body, vents to help keep the body cool. Capri pants for warmer weather and long pants for cooler weather with zippers around the ankles for easy removal.

Shorts:
You can wear long or short shorts. Keep in mind, the longer they are, the more they will restrict your movement.

Socks:
Synthetic blends are best. No cotton socks! They keep the feet moist. Wool socks are good for cold weather. You can double up to help protect your feet from blisters if running.