Utilize different tools that you can use to pump up your metabolism, burn calories and help you attain your exercise goals during cardio work:
1. Use a pedometer. It is a visual reminder to use the stairs or walk at lunch when you count the amount of steps you take per day. It can become a ‘healthy game’ you play, or devise an office contest to manage your calories before the holidays.
2. Use a heart rate monitor when you exercise. I was surprised at how much higher my heart rate was during Spinning class, then when I bike on the street, or that running helped me attain a higher heart rate, and therefore a higher calorie burn, than biking. Your goal for your heart rate depends on your focus; is it slow-and-steady endurance training, or interval training with higher bursts of energy?
3. Try a weight vest of hand weights when you walk. I have a 12 lb weight vest having used a 25lb weight vest at my trainer’s facility. I don’t use it every day but I do feel like I’m bumping up my calorie burn when I walk with the vest. I know theshapestore.com has 4-8 lb weight vests as well that run around $40.
4. Listen to music. I walked without my I-pod the other day and I felt like I listened to every breath I took. I was dragging. Music is integral to my high energy level during cardio.
5. Walk with a friend that walks faster than you! My friend keeps me moving and I enjoy her company when we get an opportunity to walk together. A win-win for me. Social time and exercise!
6. Try a new sport. Zumba! Spinning! Swimming! Rock climbing, trampoline junping, even leaf-pile jumping with your kids! Just keep it fun and you’ll keep working at it.
7. Regular weight training keeps your metabolism stoked long after you leave the gym. It increases muscle tone, bone strength, and increased energy.
Find some diversity in your training and keep your efforts paying off with higher energy, peacefulness, and good health.
Tuesday- 09/20/11 Workout Diary
The wave-exercise machine at the gym - 30 minutes
walking lunges- 50 steps
leg/back (at gym)
reclined leg press (singles) 70lb weights
leg extention-(60 lb plates
leg curl-50 lb plates
deep squats holding 25lb barbell
mid back pull- 40 lb plates
back pull machine 110 lb
side lunges- 10 lb weights in hand
lat pull on cable machine- 25 lb
Tuesday Food Diary- 09/20/110:
Breakfast-
apple (67 cal.)
Ezekail toast (2)- (160 cal)
3/4 cup egg whites, 1/2 cup spinach, 1/2 cup purple cabbage, 2 oz non fat feta cheese(118 cal)
A.M. Snack-
1 cup pasterized egg whites (120 cal)
1 scoop protein powder shake mix ( 110 cal)
Lunch-
4 oz tuna steak , rare (230 cal)
Salad- 1 whole beet, 1/2 yellow sweet pepper, 1/3 cup purple cabbage, sprinkle or organic black beans (120 cal.)
P.M. Snack-
1/2 cup adamame, shredded carrots, drizzle of apple cider vinegar, EVOO ( 165 cal)
Dinner- restaurant
4 oz. skate ( dense white fish), pan searred, spices, lemon juice, no sauce (approx. 210 cal)
1 glass pinot grigio (100 cal)
brussel sprouts, shredded with scallions (65 cal)
zuchinni, onions, mushrooms, EVOO, garlic ( 58 cal)
Dessert-
pumpkin pie ( no crust eaten)( 220 cal)
TOTAL CALORIES-I'm guessing on the restaurant totals since I didn't make it. I requested no added oils or salt be added in making my food. If you explain that you have dietary restrictions, most restaurants are happy to co-operate
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