How To Effectively Use Your MyZone Heart Rate Monitor
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Weekend Warrior Workout
Own your weekend with this fat torching Kettlebell and Battling Rope Workout!
What You’ll Need:
- Battling Rope
- Kettlebell (12-24 kilos)
- Timer
The Workout:
- 30 Seconds Battling Rope Slams
- 20 Kettlebell Swings
- 10 Kettlebell Goblet Squats
- 5 Kettlebell Clean & Presses
- Rest 60s, Repeat for 5 Rounds
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Do Less, But Better
Do less, but better.
Fitness is the result of quality, not quantity.
It seems like every time you turn on the TV and see something about fitness is a clip of someone punishing themselves in a grueling workout.
Scroll through Instagram and you will find a young 20-something doing some cool looking exercise. While these may look cool and even be appropriate for some clients, it typically isn’t right for the client over 50.
Then you have the promotion of all that matters is calorie burn and heart rate intensity.
None of this is what fitness is about and it is all this false info that is making the general population believe they have to work themselves to exhaustion to get into shape.
You don’t have to workout everyday to get results. Three times per week with an average heart rate in the 60-70s most of the time is perfect.
It is not the workouts intensity or kicking up the cardio that gets results. We see over and over that those who get the best results are those who focus on strength, resting between sets and allowing their heart rates to come back down get leaner and those who don’t lose muscle and gain body fat.
It doesn’t matter how high of a calorie burn you get. The higher the hungrier you get and the more you eat.
Fitness is not a competition. It is about giving you the ability to live your best life and having the energy to be activity and experience all that life has to offer.
Fitness is not a punishment for bad eating. It is a tool for a healthier more active life living on your terms.
In a world full of “experts” we have made fitness much more complicated than it has to be.
If you’d like more information about fitness coaching check us out here:
https://pittsburghnorthfitness.leadpages.co/21-day-fitness-kickstart/
Too High, Too Hard, Too Often
Fitness is dose specific and you can get too much of a good thing.
More than 3-4 days a week of strength training doesn’t make you leaner or more muscular. In many cases more than the recommend 3-4 days will cause you to either gain body fat or lose muscle, or both.
Keeping your heart rate in the 80’s and 90’s for the entire workout and not letting it come back down to a resting rate in between sets doesn’t make you more fit. It makes you more hungry and causes you to overeat. Which is counterproductive for weight loss.
High intensity done all the time doesn’t make your body stronger. It causes damage to all of its tissues. There is even evidence beginning to come out that those who do a lot of high-intensity interval training for years on end damage their heart.
Fitness isn’t about burning a high number of calories. It’s about strengthening and improving your body.
Fitness is a lifelong journey where slow and steady wins the race. There can be periods of increased intensity, but they need followed by periods of decreased intensity. If this doesn’t happen the body breaks down, gets injured, and burns out.
Get in three workouts per week, give about 70% effort most of the time and you will see the best results.
If you’d like more information about fitness coaching check us out here:
https://pittsburghnorthfitness.leadpages.co/21-day-fitness-kickstart/
8 Exercises For An AWESOME Core!!
Give these 8 exercises a try to build a strong core.
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You Are Wonderful
Fitness is not perfect. Fitness is wonderful.
To be perfect is not the goal of getting fit. You are already perfect the way you are. Perfection is unattainable. There will always be someone skinnier, stronger, with a nicer butt, better arms, and a perceived better life.
Chasing perfection is a no win game, because no one is perfect. We all have our imperfections and things about our bodies that we don’t like, but it’s those imperfections that make us unique and who we are.
Using fitness to try to build the perfect body shouldn’t even be the goal, but yet that is exactly what the magazines portrait that you should chase.
Instead fitness should be used to make you wonderful. It should make you feel wonderful. It should make you feel like you are a better parent because you are in shape and able to play with your kids without getting tired. Fitness will give you the ability to experience more in life and have wonderful moments. It is in these moments that life will feel perfect.
Nothing will ever make you perfect, but with fitness we are going to make you feel wonderful.
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PNF Workout of the Week
PNF Met Con “Workout of the Week”
- Battling Rope Slams
- Box Jumps
- Kettlebell Swings
- Kettlebell Squat & Press
- TRX Rows
- 20 seconds on, 40 seconds off, 6 rounds
Enjoy and be awesome this week!
If you’d like more information about fitness coaching check us out here:
https://pittsburghnorthfitness.leadpages.co/21-day-kickstart/
PNF Workout of the Week 2/27/17 – Kettlebell Carry Circuit
Get your week started with this “Kettlebell Carry” workout. While the workout may sound simple, this may be one of the most challenging workouts you’ve done.
20yd Farmers Walk (single arm)
10 Goblet Squats
20yd Farmers Walk (opposite arm)
10 Swings
20yd Racked Farmers Walk (single arm)
10 Cleans
20yd Racked Farmers Walk (opposite arm)
10 Snatches
20yd Overhead Carry (single arm)
10 Overhead Presses
20yd Overhead Carry (opposite arm)
10 KB Windmills
Repeat for five rounds.
You can make this more challenging, by increasing the distance carried, carrying a bigger bell, or adding more rounds. But, no matter how you decide to do it you will get one heck of a total-body workout.
If you’d like more information about fitness coaching click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/
Fitness Over 50 Doesn’t Have To Be Chair Aerobics
It is inevitable that as you age your body will change. Sure it would be great to go back to how you looked and felt in your 20’s, but that shouldn’t even be the goal. The goal should be to be the best version of what you can be today.
Getting older does not mean that you cannot ski, hike, workout, and be intimate with your partner well into your golden year. Fitness promotes all of those and more.
However, the way the fitness industry has approached fitness over 50 sucks! A Google search will turn up numerous articles about walking, some even with hand weights. Or worse yet, sitting in a chair lifting tiny vinyl coated dumbbells. This is 2017, not 1980.
Exercise doesn’t have to be some watered down, soft nonsense. In fact, it is stuff like this that is patronizing, rather than helpful. People can still exercise hard, lift heavy weight, and bang out push-ups and pull-ups well into their 80s. If trained to do so and not led to believe the B.S. that they can’t because they are “old”.
It is common for many of our members to bring their college and young adult aged kids with them to their workouts when they are home and have the parents who are 30-40 years older run circles around them. So much for the 20’s being the fittest years of life.
As the body ages it needs strength training more than ever and can still be trained hard. The biggest difference is in the frequency. While a 20-something maybe able to workout everyday, eat pizza, drink beer, and stay out late and not miss a beat in their workout, you just can’t recover quiet as fast when older. But, three challenging workouts per week based around strength will do wonders for the body.
Maintaining strength and mobility is the secret to aging well. Getting older is the only option we have, whether we like it or not. But, staying fit and strong with age is a choice. You can choose to look at age as only a number and challenge yourself in workouts to stay strong and mobile, or you can buy into the B.S. that someone this age shouldn’t be doing this.
Age is only a number, the way we train is a mindset.
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