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New Year, New Achievable Goals

From Sharp Health News, a publication of Sharp HealthCare

As we start the new year, it’s important to remember that there is no short-term meaningful approach to healthy living. Rather, it is a concerted daily effort to make healthy choices.

Begin with making a schedule and setting realistic goals. Here are four tips to keep in mind when you are goal setting:

  1. Set achievable weight-loss goals. If fat loss is your goal, consider reducing carbohydrate intake after 3 pm and don’t eat large meals immediately before bedtime. Also, consider adding more physical activity. Between these two changes, you’ll have created a meaningful caloric deficit that can help reduce fat.
  2. Know that gaining strength takes time. Don’t expect to hit new “personal bests” each day at the gym. Instead, try lifting a certain weight through a full range of motion for a given number of repetitions. In a few weeks, the weight that started off challenging will now be a warmup.
  3. Set specific healthy-eating goals. Eating healthier is essential to overall wellness. However, while “eating better” is a great goal, it’s too generic. Be specific with goals, such as “I will eat more whole foods.” Try to change one thing about one meal. Each week, continue to make similar small adjustments to other meals.
  4. Feeling good is the real goal. Feeling good is an immediate and often overlooked fitness benefit. When we exercise and eat right, we feel good. After you’ve participated in the day’s activity, write down a note for yourself about how you feel and over time, watch how your mood and general disposition improve.

By setting small, achievable goals, you can live a healthier, more balanced lifestyle. But like all great things, progress takes time.

The VEBA Resource Center offers Beginner Strength Training with Weights Classes featuring low-impact movements and light cardio training to build muscle and burn fat safely. This class allows for gentle progression and modifications. Check out our calendar to sign up for an upcoming class.

Haga un “HIIT” de su Entrenamiento en Casa

Por parte de Sharp Health News, una publicación de Sharp HealthCare

El entrenamiento de intervalos de alta intensidad, comúnmente llamado HIIT, combina pesas y cardio con breves ciclos de intensidad. Estos entrenamientos son versátiles, se pueden realizar en la comodidad de su hogar y ayudan a desarrollar músculo, quemar calorías y aumentar su frecuencia cardíaca.

Cómo iniciar HIIT:

  • Construya su propio gimnasio. Considere comprar cosas de segunda mano como mancuernas, un balón medicinal, un tapete desplegable o pesas.
  • Empiece despacio, luego acelere el ritmo. Empiece a hacer los ejercicios con poco o ningún peso y aumente a partir de ahí. Una vez que se sienta seguro de que su forma es correcta y tiene un sistema en su lugar, comience a aumentar la intensidad con el peso, disminuyendo el descanso o agregando más volumen a un período asignado.
  • Pruebe este entrenamiento HIIT de cuerpo completo. Aquí hay un ejemplo, usando solo peso corporal, que requiere un descanso mínimo, un esfuerzo menor al máximo (submáximo) y mucho ejercicio cardiovascular acelerado. Intente hacer tantas rondas como sea posible en 20 minutos.
EJERCICIOREPETICIONESDESCANSO/AJUSTES
Saltos de tijera30Sin descanso
Sentadillas20Sin descanso, aumentando el peso
Lagartijas15Sin descanso, hecho en el borde de un banco, soporte ancho o estrecho
Estocadas inversas10 cada piernaSin descanso, agregue un salto en el medio
Filas dobladas12 cada brazoSin descanso, use un bolso u otro peso
Escaladores de montaña30 segundosDescanse según sea necesario

VEBA Resource Center ofrece clases HIIT Cardio Beginner. Esta clase, que ofrece muchas modificaciones, le brindará un excelente entrenamiento para todo el cuerpo, independientemente de si es la primera vez que hace ejercicio o si ha pasado un tiempo desde la última vez que estuvo en el gimnasio. Consulte nuestro calendario para inscribirse a una clase.

Make Your Home Workout a “HIIT”

From Sharp Health News, a publication of Sharp HealthCare

High-intensity interval training, commonly called HIIT, combines weights and cardio for short bursts of intensity. These workouts are versatile, can be done in the comfort of your own home, and help to build muscle, burn calories and boost your heart rate.

How to start HIIT:

  • Build your own gym. Consider buying secondhand things like dumbbells, a medicine ball, a rollout mat or kettlebells.
  • Start slow, then go. Begin doing the exercises with low or no weight and build from there. Once you feel confident that your form is correct and you have a system in place, begin to dial up the intensity by increasing weight, decreasing rest or adding more volume to an allotted period.
  • Try this full-body HIIT workout. Here’s one example — using body weights only — that requires minimal rest, submaximal exertion and lots of heart-pumping cardio. Try to do as many rounds as possible in 20 minutes.
EXERCISEREPSREST/ADJUSTMENTS
Jumping jacks30No rest
Squats20No rest, add weight
Push-ups15No rest, done on edge of a bench, wide or narrow grip
Reverse lunges10 each legNo rest, add a jump in between
Bent-over rows12 each armNo rest, use a purse or other weight
Mountain climbers30 secondsRest as needed

The VEBA Resource Center offers HIIT Cardio Beginner Classes. Offering plenty of modifications, this class will give you a great total body workout, regardless of whether or not it’s your first time exercising, or it’s been awhile since your last time in the gym. Check out our calendar to sign up for an upcoming class.

3 Ejercicios con Bandas de Resistencia para Fortalecer su Cuerpo

Por parte de Sharp Health News, una publicación de Sharp HealthCare

Cuando el acceso al gimnasio no es posible o simplemente desea algo de variedad para sus entrenamientos, las mini bandas de resistencia, o bandas de bucle, son una buena opción. Son fáciles de usar, accesibles, súper versátiles y ofrecen una gran adición a las rutinas de yoga, estiramiento y Pilates en el hogar.

Pruebe estos tres ejercicios con bandas de resistencia para tonificar su cuerpo de pies a cabeza:

Lat Pull Down

Funciona para: Espalda, Hombros y la Caja Torácica

  1. Enrolle una banda alrededor de la mitad de sus manos y lleve ambas manos por encima de su cabeza.
  2. Mantenga el brazo izquierdo en su lugar, apriete la espalda y mueva el brazo derecho hacia abajo y hacia un lado, hacia la caja torácica.
  3. Regrese lentamente al inicio y repita durante 10 veces.
  4. Cambie de lado y repita.

Flexiones de Bíceps

Funciona para: Bíceps, Antebrazos

  1. Arrodíllese sobre una colchoneta de yoga con la pierna derecha plantada en un ángulo de 90 grados.
  2. Deslice la banda de resistencia sobre su pie derecho y presiónela firmemente contra el suelo.
  3. Agarre la banda de resistencia con la palma de la mano derecha hacia arriba. Mueva la mano derecha con la banda hacia el hombro en un curl de bíceps y suelte.
  4. Repita 10 veces
  5. Cambie de lado y repita.

Sentadilla y Patada Lateral

Funciona para: Glúteos, Caderas

  1. Empiece colocando la banda alrededor de las piernas justo por encima de los tobillos.
  2. Párese con los pies separados a la altura de las caderas (manteniendo la tensión en la banda), active los glúteos y empuje las caderas en una sentadilla.
  3. Vuelva a ponerse de pie.
  4. Inmediatamente levante la pierna derecha hacia el costado, flexionando el pie y manteniendo los dedos apuntando hacia adelante.
  5. Lleve la pierna a la posición inicial. Esta es una repetición.
  6. Repita durante 10 veces, sin dejar que la tensión salga de la banda.
  7. Cambie de lado y repita.

VEBA Resource Center ofrece clases Yogalates. Yogalates es una fusión de yoga y Pilates que combina los componentes de conciencia plena y conciencia corporal del yoga, con técnicas de Pilates para fortalecer y alinear el cuerpo. Consulte nuestro calendario para inscribirse a una clase.

3 Resistance Band Exercises to Strengthen Your Body

From Sharp Health News, a publication of Sharp HealthCare

When access to the gym isn’t possible or you simply crave some variety for your workouts, mini resistance bands – or loop bands – are a good go-to. They are easy to use, affordable, super versatile and offer a great addition to at-home yoga, stretching and Pilates routines.

Try these three resistance band exercises to tone your body from head to toe:

Lat Pull Down

Works: Back, Shoulders and Core

  1. Loop a band around the middle of your hands and bring both hands above your head.
  2. Keep the left arm in place, squeeze your back and pull your right arm down and to the side, toward the ribcage.
  3. Slowly return to start and repeat for 10 reps.
  4. Switch sides and repeat.

Bicep Curls

Works: Biceps, Forearms

  1. Kneel on a yoga mat with your right leg planted at a 90-degree angle.
  2. Slip the resistance band over your right foot and press it firmly into the ground.
  3. Grab the resistance band with your right palm facing up. Pull the right hand with the band up toward the shoulder into a bicep curl, and release down.
  4. Repeat 10 times
  5. Switch sides and repeat.

Squat-to-Side Kick

Works: Glutes, Hips

  1. Begin by looping your band around your legs just above your ankles.
  2. Stand with your feet hip-width apart (keeping tension in the band), engage your glutes and push your hips into a squat.
  3. Push back to standing.
  4. Immediately lift your right leg out to your side, flexing your foot and keeping your toes pointing forward.
  5. Bring the leg back to the starting position. This is one rep.
  6. Repeat for 10 reps, never letting the tension leave your band.
  7. Switch sides and repeat.

The VEBA Resource Center offers Yogalates Classes. Yogalates is a fusion of yoga and Pilates which blends the mindfulness and body awareness components of yoga, with Pilates techniques to strengthen and align the body. Check out our calendar to sign up for an upcoming class.

Desarrolle Fuerza y un Estado Físico Usando su Propio Cuerpo

Por parte de Sharp Health News, una publicación de Sharp HealthCare

No necesita una membresía costosa de gimnasio o un equipo sofisticado para obtener un buen entrenamiento de fuerza. Los ejercicios de peso corporal pueden ser tan efectivos como entrenar con pesas o con máquinas de pesas.

3 ejercicios sencillos con su peso corporal:

1. Zancadas Inversas

  • Párese derecho, con las manos en las caderas, y refuerce su núcleo.
  • De un gran paso hacia atrás con el pie izquierdo.
  • Baje hasta que ambas piernas estén dobladas en ángulos de 90 grados, manteniendo el pecho alto y el núcleo reforzado.
  • Empuje el talón derecho para volver a ponerse de pie.
  • Repita de 12 a 15 veces.
  • Cambie de pierna y repita.

2. Plancha Tocando Hombro Contrario

  • Comience en una tabla alta con los pies separados a la altura de las caderas y las manos directamente debajo de los hombros.
  • Levante lentamente una mano del suelo para tocar el hombro opuesto y vuelva a empezar. Luego repita en el otro lado.
  • Continúe alternando las manos durante 20 repeticiones en total, mientras mantiene su cuerpo en línea recta con su núcleo reforzado.

3. Puente de Glúteos de Una Sola Pierna

  • Acuéstese con los brazos a los lados, las rodillas dobladas y los pies apoyados en el suelo.
  • Levante la pierna izquierda hacia el techo.
  • Manteniendo esa posición, apriete los glúteos y levante las caderas.
  • Mantenga esta posición contando hasta uno, luego baje la espalda hacia abajo y repita.
  • Repita 12 veces.
  • Cambie de pierna y repita.

Repita dos o tres series de cada ejercicio con 30 a 45 segundos de descanso entre series, o como un circuito (una tras otra sin descanso).

VEBA Resource Center ofrece clases Introducción para este Entrenamiento de Fuerza. Únase a nosotros para la clase de todos los niveles que enseña diferentes métodos de entrenamiento de fuerza. Desde bandas de resistencia hasta pesas y entrenamientos con el peso corporal, ¡descubra qué funciona mejor para usted! Consulte nuestro calendario para inscribirse a una clase.

Build Strength and Fitness by Using Your Own Body

From Sharp Health News, a publication of Sharp HealthCare

You don’t need an expensive gym membership or fancy equipment to get a good strength training workout. Body weight exercises can be as effective as training with free weights or weight machines.

Try these 3 simple body weight exercises:

1. Reverse Lunges

  • Stand up straight, with hands on hips, and brace your core.
  • Take a big step backward with the left foot.
  • Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.
  • Push through the right heel to return to standing.
  • Repeat 12 to 15 times.
  • Switch legs, and repeat.

2. Plank Taps

  • Start in a high plank with your feet hip-width apart, and your hands directly under your shoulders.
  • Slowly lift one hand off the ground to tap the opposite shoulder, and return to start. Then repeat on the other side.
  • Continue alternating hands for 20 total reps, while keeping your body in a straight line with your core engaged.

3. Single-Leg Glute Bridge

  • Lie down with your arms at your sides, knees bent and feet flat on the floor.
  • Lift your left leg straight up toward the ceiling.
  • Holding that position, squeeze your glutes and raise your hips.
  • Hold this position for a count of one, then lower back down for one rep.
  • Repeat 12 times.
  • Switch legs, and repeat.

Do two to three sets of each exercise with 30 to 45 seconds rest between sets, or as a circuit (one after the other without rest).

The VEBA Resource Center offers Intro to Strength Training Classes. Join us for an all-levels class that teaches different methods of strength training. From resistance bands to weights and body weight workouts, find out what works best for you! Check out our calendar to sign up for an upcoming class.

Importance of Strength Training

From Sharp Health News, a publication of Sharp HealthCare

Did you know that you can prevent or even reverse muscle loss with regular strength training? Also known as resistance training, strength training involves using your own body weight or various tools, such as dumbbells, barbells or resistance bands, to build muscle, endurance, and support mobility and function.

Try these 5 tips to begin a strength training routine:

  1. Train the upper body – chest, back, shoulders, biceps and triceps – on the first day, and the lower body – legs, glutes and abs – on the second day.
  2. When picking a weight level, chose a weight that can be lifted at least 10 to 15 times in 1 set. Begin with 1 or 2 sets of 10 to 15 reps.
  3. Rest for 45 to 60 seconds between sets.
  4. Progress gradually by adding more sets and more reps, or increasing the weights every few weeks.
  5. To improve flexibility, make sure to stretch after weight-lifting sessions.

As always, talk with your doctor before starting a new exercise program.

The VEBA Resource Center offers Beginner Strength Training with Weights Classes featuring low-impact movements and light cardio training to build muscle and burn fat safely. This class allows for gentle progression and modifications. Check out our calendar to sign up for an upcoming class.