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Hate Cardio? No Problem

Hate Cardio?

NO PROBLEM – There are ways around it.

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Do you hate cardio? You’re in luck! Resistance Training might do more for you!

It’s that time of year again – bikini season.  You might be wondering what in the world you can do to squeeze into last year’s wardrobe again.  Or better yet, you want to know how you can fit into a smaller size.  The easy answer would be to eat healthy and work out!  But you hate cardio!! And it’s more complicated than that.

You don’t have to run 5 miles a day to get fit.  In fact, you don’t have to run at all!  You can maximize your results by doing resistance training and as little as 10 minutes of low intensity cardio per day.  This could mean brisk walking or light pedaling on the stationary bike.  Why 10 minutes?   Well 5-minutes of cardio to warm-up for your workout and 5 more minutes to cool-down.  Phew!  For those who hate cardio, this is a relief, huh!

The fact is, cardiorespiratory exercise burns a lot of calories during your workout, but it does not boost your metabolism post-workout.  Upon completing a cardio workout, your heart rate can drop back to its resting state within minutes to make up for your oxygen deficit.  If you are lacking lean muscle mass, forget about relying on your RMR (Resting Metabolic Rate) for shedding fat.

With resistance training, not only do you build lean muscle mass to increase your RMR but there is a higher EPOC or “excess post-exercise oxygen consumption” which will increase your metabolism for the next 36-48 hours while your muscle tissues are recovering.  During EPOC, your body is metabolizing additional nutrients, replenishing glycogen stores, and reloading depleted oxygen stores.  The higher the workout intensity, the longer your EPOC lasts.

Key Takeaways:

  • Get away with doing only 10 minutes low intensity cardio
  • Do strength training as your primary workout
  • Increase your Resting Metabolic Rate

Conclusion: 

So, get out your resistance bands, your dumbbells or medicine balls and start a strength training program.  If you are unsure where to begin, hire a Personal Trainer to take out the guess work.  Your summer beach body will appreciate the hard work!

If you hate cardio, but are looking for a Personal Trainer that can make cardio more fun (or totally exclude cardio altogether), contact me.

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Benefits of Foam Rolling

The Science Behind and Benefits of Foam Rolling

Foam rolling with Self-Myofascial Release (SMR) is a technique used to inhibit overactive muscles and relieve tension in tight or sore muscles. SMR enhances flexibility, improves muscle tissue response, and reduces muscle soreness. It is difficult to know which muscles are overactive if you aren’t familiar with typical Human Movement Impairments, such as Upper Crossed Syndrome where one’s neck protrudes forward during push-ups or Pronation Distortion Syndrom where ones knees cave in and toes point out during squats.  If you want to find out if you have a movement dysfunction, talk to a Corrective Exercise Specialist and get assessed.  Untreated human movement impairments can lead to sore muscles/tissue trauma, inflammation, muscle spasms and knots, altered neuromuscular control, muscle imbalance, and eventually – injury.

So how does SMR work?  It stimulates the Golgi Tendon Organ (GTO) receptors through sustained pressure.  You roll along your overactive muscle until you feel that there is a knot or even a bit of pain. This is the poitn where you will hold the foam roller in place until you feel relief, for 30 seconds up to 2 minutes depending on the severity of your muscle tightness. There are varying levels of intensity you can choose based on the amount of pain you may feel when you foam roll. The more weight you put on the foam roller, the more intense it will feel. The first few times may hurt, but once you keep practicing and repeatedly work on the same muscles, it eventually feels good. My favorite benefits of foam rolling is that it can have similar effects to getting a massage. Not only do you save $65 on a massage but you can do it yourself and get all the knots out in a few short minutes.

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Foam Rolling the Peroneal Muscles in a Side Plank Position

When foam rolling in addition to stretching, you can significantly increase your range of motion and flexibility.  I encourage you to get started today by getting assessed, learning your corrective exercises, and practice, practice, practice!  It can take about 5 foam rolling sessions to start feeling relief and up to 4 weeks to start seeing improvements in your movement dysfunction.  It is best to foam roll your overactive muscles with SMR as a preventative strategy before and after each workout, before injury becomes an issue.  Once you complete an assessment with your Personal Trainer, you should be given a list of exercises that can help you reduce risk of injury and correct your muscle imbalances. You should start foam rolling at the beginning of your workout program.

Contact Kelly Gibson to learn exercises for Self-Myofascial Release.

Do you have a foam roller and want to start using it? Try my Stretching Plans with photos that include foam rolling techniques.

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