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Move

Filtering by Tag: workout

How much working out is too much?

Lisa Eberly

Not sure how to workout without burning out? 

Today, people can get a little intense about their workout. In fact, crazy workouts and exercise schedules is becoming the norm. 

Many of my clients are reporting working out upwards of 5-6 times per week for over an hour at a time and you know what? They aren't seeing results. 

Instead, they're seeing: injuries. sleep problems. missed social events. fatigue. 

I've got some surprising news for you: overdoing it at the gym can not only hinder your progress, but can actually lead to reversing progress and packing on pounds from fat. Dr. Holly Parker, personal trainer and PhD at Harvard (heard of it?), has found that “The benefits you want from working out—getting leaner, stronger, healthier—reverse when you don’t take breaks.”

The science works in three ways:

1. You actually see the benefits from exercise during the recovery stage. While working out, muscle fibers tear (teeny tiny tears), and once healed, they build muscles. However, if you're constantly tearing the muscles without the healing in between, the tears can build up, and changes in tone and strength can't happen. 

2. Exercising too much puts stress on your body, which increases cortisol levels. This hormone, cortisol, promotes fat build up and weight gain AND --wait for it -- INHIBITS the hormones necessary to build strength and muscle. So working out too much literally prevents muscles from toning and strengthening. 

3. Metabolism slows. Increasing lean body mass helps increase metabolism, leading to increased calorie burning throughout the day. However, too much exercise without enough calories to support it makes the body want to hold on to any calories it gets, slowing your metabolism. 

Here at Nourish, we recommend working out in 30-60 minute sessions, 3-5 times per week max. If your sessions are intense, daily back to 3 per week for maximum results. If less intense, feel comfortable 5 times per week. 

If you're unsure about managing your workouts, or are feeling anxiety about changing up your schedule, please book an appointment with us to chat it out and get you in a good groove! 

The Absolute Most Important Part of your Fall Workout

Lisa Eberly

Fall is always a busy time. People start getting into their productive groove again after enjoying summer. This usually means speeding up their workouts to make more time for work (or just to get back into a warm and cozy home!). Well, this may not be the smartest move...

This colder fall weather is really significant when it comes to our workouts, particularly outdoor ones. Our body runs at 98.6F at our core, but our extremities are subject to slightly colder temps when the weather is extra chilly. This means our muscles are not as warm as they are in summer. 

Working out with 'cooler' muscles puts you at higher risk of injury than warmer muscles. So, that's why we always 'warm up' before a workout. But, this warm up becomes twice as important when the temperature drops. Meanwhile, we start skipping it. So, make sure you stretch, stretch, stretch before you fall and winter workouts! Even if you think you won't be using that muscle, stretch it anyway! 

Additionally, a stretch is nothing without form and pace. Slow stretches with proper alignment are form are key for preventing injury. If you're stretching and not feeling it in the right muscles, try adjusting your form until you do! 

Keep your workouts safe and injury-free this fall! :) 

Mythbusting: the fat burning zone

Lisa Eberly

fat-burning-zone

Let’s mythbust.

Myth: Working out at a lower intensity burns more fat, while working out at a higher intensity just burns carbs. Thus, you should workout at a low-moderate intensity (ex. walk or jog) to lose fat instead of a high intensity (run).

FALSE!

Working out at a low-moderate intensity burns a higher percent of fat relative to carbs.  However, it overall burns a lot less total compared to a high intensity.

Make sense?

So, if you’re working at a low intensity, you might be burning 60% fat and 40% carbs, and burn off around 100 calories of energy total. That’s 60 calories of fat.

If you’re working at a high intensity, you might burn around 40% fat and 60% carbs. But, you’re burning 400 calories total. That’s 160 calories of fat.

You would have to keep up that low-moderate intensity workout going for hours to compare to a quick, intense workout.

So the next time someone tells you to walk or jog lightly to burn off your fat instead of kick your butt in the gym, tell them NOPE. Get more bang for your buck, get intense.

Frankenstein Thighs

Lisa Eberly

This. Exercise. Is. The. Bomb. Dot. Com.

So my mom suddenly has killer legs. Don’t get me wrong, my mom is a total babe, but her legs have been looking especially fantastic (and I come from a long line of not-so-fantastic legs). The biggest difference in her legs was that her thighs looked longer and thinner, not bulky and muscular like our genetically-challenged thighs tend to do after working out.

I obviously immediately asked her what she’d been doing to get these lean dancer thighs.

Oh, do they look different? I’ve only been doing one leg workout recently, frankenstein walks!

Well, I had to jump on that train.

To get these killer thighs (I WISH I had a picture of the difference, I just don’t want to showcase my mother’s legs on here. You’re welcome, mom.), you walk….like frankenstein.*

thigh-workout

-Stand up straight. Hands on your hips.

-Lift one leg in front of you, slowly, knee straight. Hold. (Don’t try to get your leg way up high here, it’s much more important to keep your hips aligned and posture upright. Slowly lift your leg until you can’t, no higher than hip level. You shouldn’t look like a Rockette.)

-Slowly bring your leg back down.

-Repeat on the other side.

If you’re bummed you aren’t getting your leg up high, don’t sweat it. After practice, your legs will get higher from building strength in your thighs rather than flexibility in your hips.

A more advanced option? Hold your arms out in front of you like a zombie and moan brainsssss. 

Just kidding. Lifting your standing leg heel off the floor will give this exercise an extra kick in the tush.

*…or any zombie of your choosing.

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