The Power of Exercise

USA Today recently published the findings of a study done at Appalachian State University in Kannapolis, N.C.  "People who exercise vigorously get a bonus for their hard work:  they continue to burn extra calories long after they're finished working out."

Here's Your Healthy Tip of the Day:  Mediocrity will never get you anywhere...especially when it comes to exercise.  Step up the pace, increase speed, distance and strive for premium performance.  You only live this life once, so make it count!  If you burn more calories, you'll lose more fat.  Then, when you really want that piece of pie with ice cream, you won't have to feel so guilty....you can eat the pie and enjoy it!

Take Precautions When Working Out With Cardio DVDs

While I was doing my Kenpo P90X dvd this morning, I realized how so many people get injured while following cardio dvds.  Basically, unless you know what you're doing, you can become seriously injured following any cardio program (torn hamstrings, calves, overextension of joints, etc).  I am a seasoned martial artist; Kenpo is not a martial art I have practiced, but I can understand the different kicks and blocks quite easily and practice them with care - without snapping my joints or injuring myself.  I keep a definite imaginary opponent in focus when kicking or punching - as if I am back in the ring; I do not flail out my limbs into space.  My training partner also practices Muay Thai kickboxing, so he's just as focused and careful during his workout.  But what about the lay person who has never practiced the martial arts?  Hmmm....I have a few thoughts about this that I'd like to share today.
I've never been a fan of 'cardio kickboxing' or pseudo martial arts/boxing classes I have witnessed in various gyms.  Quite often, the instructor has had nothing but a weekend certification class and has absolutely no idea what he/she is doing; never mind teach a novice.  Many of them have never practiced the sport or martial art - it's quite obvious by their lack of form and less-than-amatuerish maneuvers.  I've trained quite a number of individuals; form and technique come first and foremost, so not one of them have ever been injured while training. 

Here's Your Healthy Tip of the Day:  If you have an interest in boxing, martial arts or even yoga, be smart.  Do your research and find a dojo (gym) that specializes in the discipline.  All these facilities have various levels of classes, where you will learn proper form and technique.  You will get a great workout, lose weight and not become injured.  Once you have form and technique drummed into your mind and muscle memory (and you can literally do this in your sleep after a while), if you want a little more 'umph' during your workout week - by all means get a dvd.  You'll have enough under your belt to follow the routines with proper form and techniqe.  You'll get a great workout into your day and without injury.  If any of you would like a recommendation for a Muay Thai dojo or Yoga studio, just email me and I'll help you out!

Stepping Up The Endurance

Friday, I jumped rope for about 40 or 50 minutes - consecutive.  The last 5 minutes, I double-jumped 14, then 22 consecutive jumps.  Just a bit over 3 months since my knee surgery...not bad for an old bag.  Saturday, it was back to Muay Thai.  My legs are getting stronger, but my cardio really lacks and slacks.

So, today, I've enrolled myself into my "Stage 2" of my 'Wellnes For Life' program.  Now that I can run, jump and basically perform all the activities necessary to burn off all this fat (so I can better fit on the back of that Harley!), I'm going to step up the cardio and concentrate on endurance.  I've done quite a few triathlons in the past (never liked them...boring after the thrill of Muay Thai), but I learned quite a bit about endurance training from tri training.  Endurance training is fabulous for the heart muscles, the lungs and the whole body in general.  Unlike Muay Thai, nobody's getting beat up here (less chance of injury).

Last week, I had increased speed on the treadmill, but kept the distance the same.  I'm running with 3lb weights in my hands to add a little 'umph' into the mix.  Today, I will slow down the speed and increase the distance; staying within the fat-burning zone.  My reward for the boredom of being on the treadmill for an hour will be to go kick a heavy bag and have some fun after the experience.  The physical therapist gave me the green light to start some cardio exercises that were always integral to Muay Thai training, so I'll start working on them as well.

Here's Your Tip of the Day:  The big picture can sometimes be quite overwhelming.  Set some short term goals for yourself and limit the frustration factor of underachievement.  Short term goals give us a sense of being a winner and achiever.  This transcends into our everyday lives.  Better self atttitude leads to better attitude with others at work, home and social settings.  What's my short term goal right now?  Mine is to get back into some sort of decent training condition and walk into a Muay Thai class and represent again.  I don't need to go back into the ring, but I can get myself into good training condition.  When that happens, I'll think of something else....like, a new sexy summer dress!  Wish me luck, write me some encouragement.  It's easier to receuperate from surgery than it is to lose 20 lbs.