“When we exercise, our muscles need more energy than they do when resting. This energy comes from our muscles’ ability to break down fat and carbohydrate (stored within the muscle, liver and fat tissue) with the help of oxygen. So during exercise, we breathe faster and our heart works harder to pump more oxygen, fat, and carbohydrate to our exercising muscles.
’What is less obvious, however, is that after we’ve finished exercising, oxygen uptake actually remains elevated in order to restore muscles to their resting state by breaking down stored fat and carbohydrates. This phenomenon is called excess post-exercise oxygen consumption (EPOC) – though more commonly known as the after-burn effect. It describes how long oxygen uptake remains elevated after exercise in order to help the muscles recover.”
“Resistance training can also be effective for long-term weight control, too. This is because muscle size plays a major role in determining resting metabolic rate (RMR), which is how many calories your body requires to function at rest. Resting metabolic rate accounts for 60-75% of total energy expenditure in non-exercising people, and fat is the body’s preferred energy source at rest.”
“Resistance training helps with excess fat loss by increasing both after-burn after exercise, and by increasing muscle size, thereby increasing the number of calories we burn at rest. Combining it with a healthy diet will only further increase the loss of excess body fat – and may also provide other positive health benefits.”
David R. Clark is a senior lecturer, strength and conditioning, at Liverpool John Moores University. Carl Langan-Evans is a postdoctoral research fellow, strength and conditioning, at Liverpool John Moores University. Robert M. Erskine is a reader in neuromuscular physiology at Liverpool John Moores University.
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Amy Schlinger
When the coronavirus outbreak forced gyms and fitness studios to close, it forced us all to get creative with our running and training routines. One popular running add on: a weighted vest.
But can adding heft actually improve your running performance? We asked running and fitness experts to break down the benefits, risks, and everything in-between.
The Benefits of Running with a Weighted Vest
Wearing a weighted vest while walking or running essentially increases the load on both your muscles and connective tissues. “That weight increase brings a challenge and a new stressor on the body, and change only occurs when the body is stressed,” says Mat Forzaglia, certified personal trainer and founder of Forzag Fitness in New York City. “By adding stress, you can improve your overall fitness.”
Sure, you can add stress by doing speed intervals or lifting weights, but “the idea is that by increasing weight while walking or running, the athlete is making weighted training as specific to their sport as possible,” explains Jason Fitzgerald, USATF certified coach and creator of Strength Running in Denver, CO.
When it comes to boosting endurance and increasing speed, it’s possible to move the needle when done safely and progressively. “Running with a weight vest has the potential to make you faster by reducing your injury risk so you can train long-term, and by increasing your aerobic fitness,” explains Fitzgerald.
Even if you’re not initially running at the same speed or intensity that you usually can (and you probably won’t be able to!), you can still reap the benefits. “Weighted walks or low-intensity running are more challenging than the same activity without a vest, so respiration will be higher at lower intensities, and that can help boost endurance while reducing an athlete’s risk of injury,” says Fitzgerald. “Plus, added strength gains will help mitigate injury risk—and staying healthy is one of the best performance enhancers possible.”
What About Weight Loss?
Just like with all other forms of exercise such as walking, running, cycling, and weight lifting, running with a vest is one method that burns calories. But your diet and lifestyle play important factors as long-term weight loss is more complicated than simply: Calories in need to be less than calories out.
“Adding weight and stress to your runs will help burn more calories, but how quickly you lose weight will vary depending on your body composition, nutrition, and other factors,” says Kenny Santucci, NASM, personal trainer and creator of STRONG New York in New York, NY.
“The extremes of exercise will always be more productive, such as high-intensity, long-duration, and very frequent exercise,” adds Fitzgerald. Follow these science-back tips if you’re interested in running for weight loss.
How to Properly Run With a Weight Vest
If you’ve never run before, or you don’t typically use weights to train, Santucci doesn’t recommend running with a weight vest as the joints won’t be prepared to handle the load.
“Running with extra weight does increase the stress of running, so it can be an injury risk,” explains Fitzgerald. “I’d advise that you begin by hiking [or walking] with a weighted vest, and once that feels good, reserve only very slow running for the vest.” In other words, strap on a weight vest for your shorter, easier running days, or try hiking or walking with a vest on cross-training days. You don’t want to slot this in on recovery days as the extra load will not allow your body to fully recover.
How to Choose the Correct Weight
“Err on the conservative side and wear enough weight that you just notice it at first,” says Fitzgerald. “You can always add more later.”
Forzaglia recommends vests that have individual single pound or two-pound weights that you can progressively add in or on to the vest as you get stronger and feel more comfortable with the vest.
Amy Schlinger is a health and fitness writer and editor based in New York City.This post originally appeared on Runner’s World and was published November 1, 2020.
At Challenge Weighted Workoutwear, our weighted vests and leggings can help you push a little harder and get more from yourr workouts. Visit us at www.Challengeweightedworkoutwear.com
]]>“Sleep is the foundation of your energy. If you don’t get enough sleep, you’ll start to underperform. While some people claim to work best on six or less hours of sleep, research says they’re kidding themselves. Seven to eight hours are pretty much mandatory if you’re going to stay mentally sharp in the long run.”
Everyone is familiar with this one. “Exercise is a long-term investment in your energy levels. It’s easy to cut in the short term, but over time you’ll reduce your overall fitness, making it harder to stay alert throughout the day.”
“Aim to get your most important work done in the first four hours of the workday, starting as soon as possible.”
“Energy is often about momentum. Start working hard and you’ll overcome procrastination and keep going throughout the day. Start slow and you may end up struggling against your own impulses, wasting the energy on things that aren’t productive. Set a very clear intention of how your day will go the night before. Visualizing this intention and writing it down into your schedule can make it happen more automatically when you wake up.”
“You need to become the salesperson for your own goals. Not for other people, but for yourself. Part of that starts with packaging—how you frame your goals and projects can have a huge effect on your motivation. Is this something you have to do, or an exciting challenge?”
“Remind yourself of your inspirations. Why did you get started down this path? What were you hoping to achieve? You can focus yourself on what you want to have the energy to get done.”
“You may not be able to choose your parents, colleagues or your boss. But you do have some control over the friends in your life. After conversing with some friends, you can leave feeling excited and energized. Others can make you feel even worse than you did beforehand.”
“Spend some time untangling the different conflicts in your life to see how you could resolve them. Sometimes that can be done in the short-term, by making a change. Sometimes, it requires a long-term plan to escape the toxic environment, social circle or belief system that holds you back.”
To learn more about how Challenge Weighted Workoutwear can help you increase your vitality, visit us at www.challengeweightedworkoutwear.com.
]]>In the midst of a pandemic, it’s so easy to get lost in all the changes to our day-to-day lifestyles and be content in just surviving until tomorrow. The coronavirus crisis has pushed us all into making tough decisions, trying to stay calm and doing what we can to carry on. But we all need to remind ourselves as many times as necessary that above all, our futures depend on our health.
Many of us need to plan how to get back into our fitness routines. Workout regimens have changed drastically for most of us making it risky to rush back into your previous routine. Give yourself time to work back into the shape you were in before. Stretching more and lessening weight totals is initially a good idea. If you’re a little more gradual in this process, you’ll get back to where you were soon enough, and avoid setbacks like muscle pulls and joint inflammation.
Pep talk
When things are difficult and our routines are disrupted or stopped, don’t forget to stay focused on your long-term plans. It’s a great way to manage any fears and to keep moving forward with purpose. For instance, don’t just focus on temporary concerns like how difficult it is to remember your mask or to go along with aerobics instructors on your computer or phone instead of at the gym.
Because there’s never been a time like the present, we all need to make smart decisions and become leaders of our families or of ourselves. Leadership is a function of behavior and behavior can be modified. Don’t let this crazy time dictate who you want to be and how you’re going to proceed. If your commitment to fitness has been lessened, recommit to taking control of your health again and have the courage to make it happen.
Moving on
As this pandemic has shown, you don’t always have control over what happens, but you do have the power to explore your own situation to see where fitness changes and improvements can be made. After all, your body and your health are critical for your best future and are worth doing whatever is necessary. This virus has shown us with earth altering certainty that staying in the best shape possible can not only make you look and feel better, but it can save your life.
Richard Leatherman
President, Challenge Weighted Workoutwear
San Diego, CA
]]>We aren’t talking about building a new technology product here, but the power of incremental progress still applies. If you’re already working out and have made the decision to improve your fitness level, you may now just need the right change agent and some focused effort. Using a Challenge weighted vest in the workout regimen to make incremental progress has been instrumental in helping women intensify their efforts, realize their goals, and look good in the process. You can do it, too.
Entrepreneurial mentor and best-selling author Michael Hyatt says he has always been fascinated by the power of incremental change over time. “Most people underestimate this. They think they have to take massive action to achieve anything significant. I am not opposed to massive action. But it causes most people to give up before they even start. They just don’t think they can make the investment.”
In one of his blogs, Hyatt uses the example of a friend who needed to lose fifty pounds. “He can’t seem to get started. Why? Because he thinks he will have to go on a radical, unsustainable diet.” Another person he once mentored confessed that he had never read the Bible all the way through. “When I asked why, he said, ‘You mean, other than the fact that it’s about 1200 pages long?’”
“What these people don’t realize is that they could make small, daily investments that would soon lead to big results. I’m convinced you can do almost anything if you are willing to clarify your goals and then make the incremental investment over time to achieve them.”
Progress doesn’t necessarily happen in leaps and bounds. Losing weight, improving muscle tone and increasing your overall level of fitness should all be seen as step-by-step processes. You can start with any amount of weight and build up. You can work with weights one day and not the next. However you use your vest, the results over time can be dramatic. We at Challenge Weighted Workoutwear are there to help in your quest for better health and well-being. We can help you get more from every workout. Visit us at www.ChallengeWeightedWorkoutwear.com
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1. Mentally Fit to Live
Life is largely a process of adaptation to the circumstances in which we exist. The secret of health and happiness lies in the successful adjustment to the ever–changing conditions on this globe; the penalties for failure in this great process are disease and unhappiness. — Hans Selye
2. Nutritionally Fit to Live
Tell me what you eat, and I will tell you what you are. — Jean Anthelme Brillat–Savarin
Food science experts agree that optimal performance requires a diet that is based on whole foods and that avoids (or significantly minimizes) refined and processed foods. The right kinds of food help regulate metabolism and keep off extra weight. The bottom line is that a whole food—driven diet is the optimal way to fuel mental and physical survival skills.
3. Physically Fit to Live
The man who goes afoot, prepared to camp anywhere and in any weather, is the most independent fellow on earth. — Horace Kephart
Repeatedly, scientists have shown that successful aging and decreased disability coincide with optimal cardiopulmonary endurance, mobility, muscle strength and balance (Lin et al. 2016).
4. Financially Fit to Live
The first wealth is health. — Ralph Waldo Emerson
Fitness pros need to think about—and talk about—the connections between health and wealth. After all, people must be financially fit in order to enjoy the survival benefits of optimal nutrition, physical activity and stress management.
5. Environmentally Fit to Live
The adaptation of individuals to the needs of the body, the community and the environment in which they live is mandatory for survival. — Erik Erikson
Create and nurture a unique ecosystem in the environment where you live, work and play. That means managing relationships with the people, places and things in your home, work and outdoor living spaces. Without daily vigilance and upkeep, chaotic clutter can push self–care to the wayside.
To learn more about our Challenge Weighted Workoutwear can help you go from surviving to thriving, visit us at www.challengeweightedworkoutwear.com.
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If you see there’s a problem, you’ve already taken an important first step. First and foremost, you have to believe that you have the power to make that change. Write down your fitness goals and pick out milestones you’d like to achieve as you move toward your big goal.
Now you need to make a plan as to how you’ll move from where you are to where you want to go. At Challenge Weighted Workoutwear, we hope that buying a weighted fitness vest is part of your solution. It’s a great way to do more and get more from your own fitness regimen. Visit us at www.challengeweightedworkoutwear.com to learn more.
But no matter how progressive your plan is, what’s still most important is your commitment and courage to make it happen.
Nobody wants to be that person who ends up being full of regret. But losing those stubborn calories, improving muscle tone, and bettering your general health isn’t always easy. You need to stay committed when you leave your comfort zone and things get tough or unfamiliar. And don’t forget when you take charge of your body, you’re ultimately taking charge of your future. And what’s more important than that?
]]>Don’t do the same routine every day
"If you’re keen on improving your fitness, you need to move in functional and challenging ways. In order to do this, you need to change up your routine regularly. There are so many ways you can keep your exercise interesting and challenging. You can change the exercise routine itself, but you can also change the speed at which you do an exercise, the weight, the duration or repetitions, too."
Don’t forget about your cardio
"If you really want to improve your fitness and help to prevent disease and illness, don't just lift. Lifting is fantastic, but if you’re looking for overall health and wellbeing results, keep your cardio in your routine."
Don’t go too hard too soon
“Sometimes it can be intimidating working out alongside others pushing and pulling double your weight,” Debel says. “But don't push yourself too hard too soon if you know you're not up to par. Maybe you're just a beginner or you've been out of training for a while. Work at your own pace and don’t risk an injury."
Don’t train only one muscle group
“You've probably seen examples of this - the guys with biceps double the size of their quads. By focusing on just one muscle group, you neglect the rest and this can actually cause physiological problems down the track,” Debel says. “Take time each week to train each muscle group in isolation."
Don’t ignoring proper form
This is one of the most crucial parts of any exercise regime. “If you get into the habit of poor form, you're asking for an injury,” Debel says. “If you're new [to] the gym, get help from a trainer who can show you some basic form and how to use certain equipment.”
Don’t try to be a hero when you lift weights
“There is a difference between pushing yourself in the gym and then being plain old stupid. Remember you are there to enjoy your fitness journey, no one else's! Don’t risk injury by trying to be a hero.”
Don’t check all forms of social media on your phone while “resting” between sets
“This tends to happen in a more commercial gym environment,” Clark says. You know how frustrating it is when you’re waiting for a piece of equipment and someone is sitting there staring at their phone.
At Challenge Weighted Workoutwear, one of our goals to help you reach some of yours. Visit us at www.Challengeweightedworkoutwear.com to find out how we can help you get the most from your workouts.
]]>“The saying “perception is reality” is especially true when it comes to our bodies. The thoughts and feelings we have about ourselves, known as body image, can shape our decisions for better or for worse. It can be a vicious cycle: You feel weak. So you don’t go to the gym. Then you feel lazy — and eventually, you get weaker.”
“But you can also create virtuous cycles: You feel strong. So you go to the gym and train because you want to maintain and improve your strength. Mix in some protein shakes and a good night’s sleep, and soon, you’re even stronger.”
Here’s some good news that might kick off a spin around that virtuous cycle for you. A recent study showed that a single bout of exercise is enough to change your body image for the better. And the session doesn’t even need to be all that long. Researchers found 30 minutes was enough to make a lasting positive impact. (OK, it was actually 38 minutes when you add in the 5-minute warmup and 3-minute cooldown participants did. But still, not a huge amount of time.)
“A team of academics at McMaster University in Canada conducted the study, which sought to assess how a single training session affected a person’s self-outlook. And they tested it on a tough crowd: college-aged women (17–23 years old) who had previous body-image concerns. Basically, they looked at a group of people who had a history of feeling not-so-great about their bodies, then examined whether exercise could make a difference.”
The Power of One Workout Session
Participants were divided into two groups of 30 people, who were all outfitted with heart-rate monitors. One was the control group, which after receiving their monitors, simply sat in a comfortable chairs and read magazines. The other was the test group. Women in this bunch cycled at a moderate-to-vigorous intensity for 30 minutes. How vigorous? The subjects kept their heart rate between 150–160 beats per minute throughout the session, with researchers adjusting the bike’s resistance to ensure testers stayed within the proper zone.
Before and after the session, women in both groups were asked to complete a series of surveys meant to evaluate their self-perceptions of their strength, endurance and body fat, responding to prompts like “Right now I feel that I look…” or “I have too much fat on my body…”
The result? Researchers observed a noticeable and lasting uptick in body image within the test group after the training session. Specifically, those who worked out focused more on their body’s strength, and were less likely to dwell on fat. The takeaway: While you know you can’t measurably improve your strength or shred body fat in just one workout, you can feel like you did. And that may be just as important.
“[This study] means that we don’t have to wait for the actual physical body to change — something that exercisers have little control over — in order to improve body image,” says Dr. Kathleen Martin Ginis, the professor who led the study. “Rather, we can build elements into exercise bouts that help facilitate improvements in body image — for example, getting women to notice that they feel stronger and more competent by virtue of doing exercise.”
One important thing to note about the study is the participants were already regular exercisers, training three times per week on average. Someone who’s untrained or overweight shouldn’t try to jump right into working out at the same intensity as the women in this study.
Instead of rushing headlong into a hard workout, Martin Ginis recommends newbies set goals within their capabilities that they can feel good about achieving. Then build off of them. And while the current study involved cycling, and Martin Ginis herself is an avid runner, the professor recommends that everybody — especially women — take a closer look at the weight room.
“Starting with a 30-minute bout of moderate-to-vigorous intensity activity, as we did in this study, will likely be a big challenge for a sedentary woman,” Martin Ginis says. “You wouldn’t take a beginner skier down a black diamond run on their first go. They’ll get to the bottom (if they get there at all) feeling pretty incompetent, silly, banged up or discouraged. It’s the same with exercise.”
At Challenge Weighted Workoutwear, we want to help you on your path to better fitness. To learn more, visit ChallengeWeightedWorkoutwear.com.
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But even if you are working out religiously, it’s so easy to get too comfortable in your routine and hit a physical or mental plateau. If you take part in an exercise regimen and stick with it for a long time, your body will eventually adapt to the activity. When you stop seeing results, you know your body has reached a plateau. And let’s face it, it’s hard not to get discouraged when you keep doing what you’re doing and realize little to no improvement. Given the incremental erosion caused by father time, many feel they are even losing ground while working out regularly.
According to a recent article on Prevention.com “When you're working out several times a week to get fit and lose weight, you want a routine that offers maximum results in the minimum amount of time.”
In an article entitled the Top Five Plateau Breakers, author Gillian Hood-Gabrielson cautions that if you don’t vary your workout routine, your body will eventually run on cruise control, and you’ll experience a plateau. She says, “Changes in your routine will surprise the body and force it to adapt, bringing you to new levels of fitness.” The author also advises people to vary their activities, or do cross training to avoid or break through a plateau. “While a cross training type of activity is often recommended, it is also important to cross train the intensity of your workouts*. Specify different days of the week as low, moderate or high-intensity days.”
For many people, weighted apparel offers an ideal way to break through those plateaus because the weights are easily adjustable allowing anyone to tailor their weight load to their desired level of exercise intensity on a given day. Visit www.Challengeweightedworkoutwear.com to get more information about getting off your workout plateau and achieving better results in the same or a lesser amount of time.
For many people, weighted apparel offers an ideal way to break through those plateaus because the weights are easily adjustable allowing anyone to tailor their weight load to their desired level of exercise intensity on a given day. Visit www.Challengeweightedworkoutwear to get more information about getting off your workout plateau and achieving better results in the same or a lesser amount of time.
Safety First
* People who have been very inactive for the recent months, who are overweight, or have recently quit smoking should also talk to their doctors before starting a new exercise program. Pay attention to the body signals. Stop exercising if you start to experience pain or shortness of breath.
]]>“Of course, just like any workout you do over and over, the routine can get stale. That is, until you learn the foundation of HIIT Workouts and then switch it up every time you go to break a sweat. Trainer Adam Rosante, creator of Two Week Transformation and author of Super Smoothie Revolution, breaks down the basics so you can turn up the benefits.”
HIIT Workouts: What You Need to Make It Work
“The foundation [of HIIT] is a series of intervals of intense activity, coupled with intervals of less-intense activity or complete rest,” says Rosante. “its popularity can largely be attributed to its efficiency. HIIT’s a great way to get fit in a short amount of time. But the key is to ensure that the high-intensity intervals are truly performed at your highest intensity.”
How do you know if you’re HIIT-ing it hard enough? Rosante says to go at 80 to 95 percent of your maximum heart rate during the work intervals, and 60 to 65 percent during your rest periods. (To find your max heart rate, just subtract your age from 220. Then take the percentages from there.) If you don’t have a heart rate monitor, push hard enough through the work intervals that you’re sucking wind,” Rosante says. “The key is to ensure that the high-intensity intervals are truly performed at your highest intensity.”
“You can do a HIIT workout with almost any exercise, from plank hip dips to jumping jacks. It’s more about intensity than the specific movements. Rosante often alternates between a lower and upper body moves, or a lower body and total body exercise. The alternation forces your heart to pump blood out to the muscles in a much higher volume, which, naturally, means your heart rate is significantly elevated,” Rosante explains. “When you boost your heart rate like this, you disrupt your metabolic pathways in such a way that they’re scrambling to return to normal long after the workout has ended. This concept of burning calories and blasting fat even after you stop is known as excess post-exercise oxygen consumption or EPOC.”
Our patent-pending comfortable vests are like nothing else on the market. You can easily and comfortably adjust to the level of intensity you want. Check us out at www.challengeweightedworkoutwear.com.
]]>“Fit is basically the new fabulous. Fitness bloggers and personal trainers are the new IT girls and athleisure is apparently a fashion trend. But what does fit actually look like?”
“There’s a definite ‘look’ to the fitness models and Instagram fitness stars. They’re long, lean and almost without exception, super slim. Being fit looks different for everyone. An Olympic shot-putter needs a different physical make up than a long-distance runner. One person may have great strength and terrible endurance, while another may be able to run for days, but flake out when asked to carry a heavy shopping bag. These are simply different components of fitness, and none of them are defined by very low body fat or visible muscle definition”.
“A positive attitude to health and fitness for a normal human being includes a sense of balance. Fit is training for strength. Fit is training for endurance. Fit is balancing gym life with our “real” life. Fit is eating a balanced diet that fuels our training and lets us live our lives. Introducing these things into our lives often brings about physical changes, but it doesn’t automatically give you a cookie-cutter ‘beach ready’ body.
I’m 5’4″ and I’m pretty sure fitness models are generally on the tall side and don’t need to get boxes to reach the pull up bars for the pull ups they can’t do in the gym.
Realizing that fitness could be about the joy of movement, of learning new things and achieving goals was a huge part in being able to find my love of exercise. It helped make it part of my life without obligation or feeling like I needed to look a certain way.”
She goes to say that anyone, regardless of body type or body fat percentage can fall in love with their own body and what it can do. She wants to see happy, sweaty women exhilarated by whatever activity they choose and to be inspired by the changes that fitness can make in their bodies.
At Challenge Weighted Workoutwear, we also hope you’ll be inspired to improve your fitness no matter what activities turn you on. Visit us at ChallengeWeightedWorkoutwear.com.
]]>“Want to feel better, have more energy and even add years to your life? Just exercise. The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability. Check out these seven ways exercise can lead to a happier, healthier you.”
Control Your Weight“Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Consistency is key.”
Combat Health Conditions and Diseases
“Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or ‘good,’ cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.
Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls.”
Improve Your Mood
“Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.”
“Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.”
“Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to hit the hay.”
“Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and physical appearance, which may boost your sex life. But there's even more to it than that. Regular physical activity may enhance arousal for women.”
“Exercise and physical activity can be enjoyable. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with others in a fun social setting. Find a physical activity you enjoy, and just do it.”
“Physical activity is a great way to feel better, boost your health and have fun. Aim for at least 150 minutes per week of moderate-intensity exercise, or 75 minutes per week of vigorous exercise.
Try to engage in a combination of vigorous and moderate aerobic exercises, such as running, walking or swimming. Squeeze in strength training at least twice per week by lifting free weights, using weight machines or doing body weight exercises.
Space out your activities throughout the week. If you want to lose weight or meet specific fitness goals, you may need to ramp up your exercise efforts.
Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.”
To learn more about our products and how we can help with your fitness goals, visit us at www.challengeweightedworkoutwear.com.
]]>“Be S.M.A.R.T.
Goals are great -- they help us prove how effective we are, keep us focused, and push us to be better. But goals are useless if they're not grounded in reality. That's why it's critical to set SMART goals. Here's what we mean by setting a SMART goal:
First write down a summary of what your goals are. Goals are not always clear, so this may be harder than it seems -- but forcing yourself to write them down lends clarity that you'll find very helpful.”
“Categorize
You may have a goal of working out more often or for working out for longer periods of time. Maybe your goal is to lose weight or improve muscle tone. Categorize your goal for a sharper focus and better results.”
“Set a Specific Numerical Goal
Now that you've narrowed down your goal and come up with specific numbers and dates for accomplishment, you have a good idea of what you should be working towards.”
“Step 4: Select a Completion Date
A goal is just a dream until you add a deadline. Select the length of time you think it will take to reach your goal. This will help you figure out how aggressive you need to be.”
“Step 5: Commit the Time
Now that you got more aggressive, it's time for a reality check. Of course, we would all love to see huge improvement in short periods of time, but are you able to commit to putting in the hours it takes to achieve your goal?”
“By selecting how many hours a week you can work out, you're setting another smaller goal that helps your dreams become reality. This personal goal is something to be mindful of and work toward reaching every week.”
“Step 6: Be Aware of Potential Obstacles
There are always going to be things that may stop us from reaching our goals. State those now so you're aware of them so you can prevent them from turning into excuses for not reaching your goal. Preparing for the hurdles now will make it that much easier to reach your exercising goals.”
“With a clear goal, a timeline, and an acknowledgement of the challenges, you can start to put together a strategy to create your best year yet. And don't forget one of the most important parts of any goal strategy: Planning the celebration when you reach your goal!”
At Challenge Weighted Workoutwear, it’s our goal to help you reach yours. Visit us at www.Challengeweightedworkoutwear.com to find out how we can help you get the most from your workouts.
]]>We know you’re busy and want to make the most of your workout time whether it’s an aerobics class, going out for a run or even a walk around the block. In the article below, Martin Gibala, an exercise physiologist from McMaster University, says, “If you’re able to push hard, you can get away with surprisingly little exercise.” While few people would advocate doing fewer workouts, the point is that pushing a little harder for the same or a lesser amount of time can often yield better results.
At Challenge, our products can help you push a little harder and get the results you want. Visit us at www.Challengeweightedworkoutwear.com.
In the article, Dr. Mark Tarnopolsky, a genetic metabolic neurologist, says, “As time goes on, paper after paper after paper shows that the most effective, potent way that we can improve quality of life and duration of life is exercise.”
“Doctors, scientists, even ancient philosophers have long claimed that exercise works like a miracle drug. Now they have proof. Here are some of the amazing things that happen to a body in motion.”
One way women can prevent osteoporosis and improve their bone mineral density is through exercise. Wearing a weighted vest while exercising can enhance the benefits, further improving gains in bone density and muscle strength, as well as balance.
Bone, like every tissue in the body, is constantly repairing and remodeling itself. On a daily basis, new bone is formed and old bone is broken down and removed. With the decline in estrogen that occurs during menopause, bone breakdown begins to outpace new bone formation, resulting in a gradual loss of bone mass and strength as we age.
Luckily exercise, particularly impact exercise, can stimulate new bone formation. Exercises like jogging/running, jumping, court sports, hiking, stair climbing place an increased force through the bones which in turns encourages the production of new bone cells. By wearing a weighted vest during exercise, you add to the load, the bones are forced to bear more weight than they are accustomed to, and they respond by laying down new bone and growing stronger.
What if you can’t perform high impact exercises due to osteoarthritis or injury? Despite the benefits of regular walking on aerobic fitness, weight loss and heart health, simply walking 30 minutes a day is not enough to optimize bone health. This is where a weight vest can be most beneficial. Research shows that by adding weight to the upper body while walking 30 minutes, 3 times a week can not only help to stimulate bone formation but also increase lean muscle mass and improve balance.
Maintaining lean muscle mass while aging is another important factor in preventing bone loss. Improving balance is critical as well, because in the end, if we want to prevent fractures, we need to improve balance and prevent falls.
As an osteoporosis specialist, I often recommend using a weight vest to my clients. After years searching for a vest that comfortably fits the female frame, I came across Challenge Weighted Workoutwear. The Challenge vest delivers all the features of a safe and effective weight vest:
* Adjustable weight – in 1/4 pound increments
* Fits snuggly to the shape of a women’s body, preventing vest movement while exercising
* Has a comfortable abdominal band, which transfers weight from the shoulders to the trunk
* Weights are slim and easy to slip in and out of the vest enclosures
………………………………and it is stylish!
If you are just starting out with an exercise program for osteoporosis, don’t use any weight in your vest for the first several weeks, simply begin a walking program with the goal of walking 30-45 minutes, five days a week. Once you have accomplished that, you can begin to add weight to your vest. By adding weight gradually, you allow the body to accommodate to the additional weight without risking injury.
Here are some guidelines to follow when adding weight to your vest:
* Start off with 1 pound of weight evenly distributed in the front and back of the vest.
* Perform your daily exercise routine with the vest on for 1-2 weeks before increasing the weight
* Increase the weight by no more than 1 pound a week
* Alter the position of the new weight so the weights are evenly balanced in the front and back of the vest, as well as side to side
* Gradually work up to a weight that is equivalent to 4-8% of your body weight, this could take several months
If at any time you begin to feel pain or discomfort, discontinue the use of the vest
Although some people do start by wearing the weighted vests around the home during simple chores, a recent study showed no improvement in muscle strength or markers of bone health when the vest was worn without physical activity. If you are veteran to exercise, wearing a weight vest can maximize the bone building benefits of the workouts you are doing currently. However, a gradual weight increase is
also advised.
Don’t let a diagnosis of osteoporosis leave you feeling frail and fearful of doing anything that might result in a broken bone. Exercise is your best remedy! A weekly regimen of impact exercise can reduce bone loss, increase muscle strength and improve balance, protecting you against all the harmful effects of osteoporosis. Wearing a weight vest during exercise may provide even more benefits!
For further guidance on using a weight vest or more information on how you can build strong bones, contact Susan Brady, MPT at susan@nurturedbones.com or visit the Nurtured Bones website www.nurturedbones.com.
The information provided in this article is for educational purposes only and is not
intended to be used as medical advice. Always consult your medical professional
before starting any exercise program.
“It Can Curb Cravings
Exercise may be the key to keeping your appetite in check. A study published in April found that people who exercised for 15 minutes after doing mental work, like what we all do at the office each day, ate 100 fewer calories than people who did mental work and then remained sedentary. ‘Exercise has the ability to increase available fuel sources in the body that may signal to the brain, ‘Here is the energy source I need. I don’t need to replenish it through food,’ says study author William H. Neumeier of the University of Alabama at Birmingham.”
“It May Stave Off Depression
Working out regularly might prevent depression, not just assuage it, according to a study published in February 2015. Researchers looked at 10 years’ worth of data and found that women who were meeting the current guidelines for exercise, 2 hours and 30 minutes a week of moderate-intensity exercise, reported about 50% fewer depressive symptoms than women who didn’t exercise as much. And the more the women reported exercising, the less likely they were to have signs of depression.”
“It Has Mind-Body Benefits
A survey published in June 2015 of more than 500 respondents who practice yoga found that while people initially tried it for exercise and stress relief, most say their reason for practicing changed as they continued. ‘I think because yoga is such a mind-body practice, people find themselves being more relaxed and more mindful,’ says study author Crystal L. Park of the University of Connecticut. ‘They start going back for those things. It’s clearly something people deeply resonate with.’”
Whatever your reasons for exercising, we hope you’ll experience every benefit possible. At Challenge Weighted Workoutwear, we are proud to be in an industry involved with improving health with products that can help you get the most from every workout. Visit us at www.Challengeweightedworkoutwear.com
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“Without a proper nutrition regimen to complement your active lifestyle, you could be wasting your efforts, seeing the slowest—or non-existent—progress, or worse, putting your entire body at risk for a bevy of dysfunction, including injuries, hormonal imbalances, and adrenal fatigue.”
Achieve Balance: “You can still achieve your dream body by adhering to a nutrient-dense eating plan 90 percent of the time and giving yourself the occasional treat.” Fitness model Karina Baymiller is quoted in the article as saying “My diet includes things like lean proteins, organic dairy, fruits, vegetables, whole grains, legumes, nuts, and seeds. The foods I consume the other 20-30 percent of the time are things I crave or just regularly want." The author urges people to find the right mix and make sure to keep a balance of nutritious foods that fuel both the body and the mind.
Be Realistic: “Set small, achievable goals and habits. Instead of cutting out that whole milk you love to drink every morning, try replacing it with low-fat milk or coconut milk. Rather than simply telling yourself to eat less food, try swapping out all your dinnerware or Tupperware with smaller versions. It's all about small, manageable modifications that don't set off your internal alarm bells with the overwhelming nature of change.”
Know Thyself: “Before you set out on a journey, map out the course. Determine exactly what it is you want to achieve and plan it out on the basis of what works best for you, not what your well-meaning friends told you would work. If you can identify your strengths and weaknesses, you can play them to your advantage.” With a sensible and balanced approach, the author emphasizes that you don’t need to feel deprived of your favorite foods. You just need to eat them in moderation.
Prioritize Protein: “Protein is the building block of muscle and is incredibly integral to the diet of an active individual. As a general guideline, your protein intake should stay steady between 0.8-1.5 grams of protein per pound of lean bodyweight.”
Carb Control: “Eat only the approximate number of carbs you need to successfully reach your goals. There is no magic number; everyone reacts to carbs a little differently. Some individuals can handle large quantities, some can't. Once you find it, you will feel more in control of your nutrition than ever before.”
Act Purposefully: “Whether you want to achieve physical greatness, have attention to detail, or reach targeted goals, you need to act with conviction. This includes attacking a nutrition plan that helps you reach your physique goal.”
Get more out of life by eating better and get more from your workouts by visiting us at www.Challengeweightedworkoutwear.com and see how we can become a part of your foundation for fitness and better health.
]]>Karla Walsh published an article in Redbook in December of 2016 called 5 Things that Happen to Your Body When You Quit Exercising for a Month. Here’s what she had to say about the effects of falling off the fitness wagon for a month or more.
1.Your heart ticks differently."After four days of zero aerobic exercise, your heart becomes less efficient, so you may notice shortness of breath sooner," says Michele Olson, Ph.D., professor of exercise science at Auburn University. Too busy to hit spin class? Counteract this by incorporating more activity into your everyday tasks.
“Researchers found that the average person maintains a relatively constant amount of strength despite four weeks of inactivity. Your muscles may not fire as energetically as they would had you not taken a timeout (so those 10-pound dumbbells may feel a little heavier than they did last month), but you won't be starting off at square one when you come back from your month-long hiatus.”
"As a general rule, the fitness activities that take the most effort to master and maintain will be the first things to go when you ease up," says Mark Schneider, a personal trainer at Movement Minneapolis. On the contrary, for something that comes naturally, it usually takes more than 30 days to recognize a difference. So if you're able to run a 5K with no sweat, try busting out those miles again to ease yourself back into a routine.”
“Generally, the longer you skip out on your workouts, the more difficult it becomes to feel inspired to get back in there. So don't force yourself to go 110 percent as soon as you return. Instead, "start by doing about 70 percent of what you had been doing before your break, both in time and intensity," Olson says. And don’t be afraid to try something new to infuse some excitement back into your routine."
“Between high-intensity interval training (HIIT) and speedy circuit work, there's no longer a need to spend hours in the gym in order to score health benefits. In fact, if you were fairly fit before your break, establishing a streamlined workout schedule may be all you need to maintain your endurance base for several months, which is pretty much perfect if you're still struggling to squeeze it all in.”
Stopping and starting your exercise routine may be a sign that you need to reprioritize what maintaining or improving your fitness means to you. At Challenge, our products can’t make you stop skipping workouts, but they can help you push a little harder and get the results you want. We help people get more from their workouts. Visit us at www.Challengeweightedworkoutwear.com
]]>Simplify. You’re almost certainly doing too many things in your life. Any time is a perfect time to pare things down. Focus on those that bring you results, happiness or move you closer to your fitness goals.
Say no. Many of us are inclined to say yes, to join in, or help out. But if something won’t get you ahead, bring you joy, or build your community, why do it? Much of what you do may be just habit and no longer productive? Could you eliminate some of these things to free up time for bolster your fitness regimen?
Take a risk. Life itself is a risk. If you’ve gotten into a rut, maybe it’s time to grow. Identify one area where a calculated risk has a good chance of return without distracting you from your goals. The risk might be trying a new activity, asking a friend for advice or picking up a new sport.
Choose a “theme” for 2017. Having a theme for your year helps you focus on your workout goals. For example, this might be your “Slimdown year” where you concentrate on losing a set number of pounds. You could also have a “Hercules year” where you really work on that muscle tone or a “Try something new Year” where you pick up a new sport or mix in with a new group.
Whatever your target theme is for the year, don’t forget the overriding theme of “active optimism.” See the possibility of a better life, and work hard to make those dreams come true.
Be kind. In an optimistic world, there’s room for kindness because we don’t need to view the world as a zero-sum game, where for every winner there’s a loser. Make the world a better place. Do something nice for others, especially the people who help make you happy. Remember what really matters.
Live in the moment. Appreciate the day-to-day effort to raise your level of fitness and don’t just focus on an end goal. So when you increase, expand or diversify your exercise routine or intensity, be sure to enjoy the ride.
Visit us at www.Challengeweightedworkoutwear.com and see how we can become a part of your foundation for fitness and better health.
]]>Time Magazine ran a great article on July 4, 2016 called “The New Reasons to Exercise.” You may think of exercise solely as a way to burn calories or improve muscle tone. But in this article, author Alexandra Sifferlin points out some other lesser known benefits of regular exercise. Here in Part 1, we cover a few of them:
It Reduces Risk of Serious Cancers
To better understand the role of fitness in cancer prevention, researchers at the National Cancer Institute analyzed data from 1.4 million people who reported their physical-activity levels over a period of 11 years. People who were more active had a 20% lower risk of certain serious cancers, including cancer of the esophagus, lung, kidney, stomach and endometrium, according to a study published in May. This builds on earlier research showing that exercise can significantly reduce the risk of colorectal and other cancers.
It Improves Memory
For more than a decade, researchers have connected exercise to better brain health over time. But a new study found that just a single session of exercise can improve memory retention in the hours that follow. The report, published in the journal Current Biology, suggests that exercising four hours after learning a task can help people remember that task over the long term. Experts speculate that exercise triggers the release of neurotransmitters in the brain that lead to the creation of certain proteins that encourage memory retention.
It Increases Energy
In a report published in June, men who cycled for 20 minutes experienced a 166% increase in self-reported energy levels, compared with a 15% increase when they sat and did nothing for the same amount of time. The study size was small, but it’s not the first to suggest exercise as a drug-free way to alleviate symptoms of fatigue. “If people need a reason to work out, the energy boost is a worthwhile one,” says study author Patrick J. O’Connor of the department of kinesiology at the University of Georgia.
Whatever your reasons for exercising, we hope you’ll experience every benefit possible. At Challenge Weighted Workoutwear, we are proud to be in an industry involved with improving health with products that can help you get the most from every workout. Visit us at www.Challengeweightedworkoutwear.com.
You may not want to be reminded but our physical fitness tends to slide as we age. This fact makes what we do to maintain or increase our fitness level increasingly important. Doing nothing is inviting trouble. In this article, we discuss a few ways that you can fight back against the aging process.
]]>You may not want to be reminded but our physical fitness tends to slide as we age. This fact makes what we do to maintain or increase our fitness level increasingly important. Doing nothing is inviting trouble. In this article, we discuss a few ways that you can fight back against the aging process.
In Strength and Flexibility: The Foundations of Physical Fitness in Fresh Magazine 2016, author Rob Williams says, “Many people become less active due to lifestyle obligations like family and work. At the same time, their metabolism begins to drop, so they don’t have as much energy. Here’s where your fitness really begins to matter.”
“Well-conditioned muscles are also more metabolically active, which means they consume more energy and produce more fuel. This helps to maintain an elevated metabolism and reduces the likelihood of gaining excess body fat.” The author goes on to stress the importance of stretching as a foundational practice. “In addition to strength training, regularly stretching your muscles will help to keep them balanced and flexible, which will take stress off your joints and enable more efficient movement. Appropriate stretching will also facilitate better body posture, which improves appearance and optimizes the function of the musculoskeletal, circulatory, respiratory and neurological systems. This provides positive health benefits that are too numerous to list.”
Mr. Williams also recommends performing strength training and flexibility work together. “Begin with a warm-up and dynamic stretching of the muscles that you’re about to train. This lengthens and loosens the muscle tissue, increases blood flow, excites the nervous system and lubricates the joints in preparation for the demands of the workout. Between exercises, when your body is warm and loose, I encourage additional stretching and range of motion work.
He also comments on a very important part of any workout; the end. It’s one that many people give little thought to. “At the end of each workout, stretch the muscles you’ve just trained as part of your cool-down to remove waste products and reduce post-workout soreness. With regular strength training and frequent stretching, you can build a body you’ll be proud of today, and enjoy for many years to come.”
At Challenge Weighted Workoutwear, we want to be a part of your foundation for fitness and better health. We can help you get the most from every workout. Visit us at www.Challengeweightedworkoutwear.com.
]]>Improving your physical condition is a powerful way to start getting more out of life. You are the biggest factor for positive change in your life. That means getting more out of every workout starts with you. We’re all busy, so why not make the most of your workout time? We want to be a part of your fitness solution. After all, you can’t spell “Challenge” without “change”. Visit us at www.Challengeweightedworkoutwear.com.
The following excerpts are from a great article by author Steve Bloom called The Six Essential Principles for Getting More Out of Life that appeared on the website Do Something Cool. We thought it contained some great ideas and was well worth quoting.
1. Embrace the Unconventional
How far do you think you’ll take your life if you do the exact same thing as everyone else? If you always stay with the crowd, you’ll end up getting lost among them. Doing things differently is one of the best ways to stand out and get noticed. Getting more out of life means occasionally taking a risk and pursuing a different path. Do what works best for you, not what works best for the majority.”
2. Create Useful Challenges
One of the most interesting things about life is that the more challenges you set for yourself, the more you actually achieve. By setting good challenges, you’ll figure out just what you’re capable of doing. Setting good challenges is a great way to push past your comfort zone and into new areas of personal growth.
3. Recognize and Eliminate Self-Limitations
There’s nothing more destructive than negative thinking and self-doubt. After all, if you honestly don’t think you can accomplish something, why would you put any of the effort to do it? And if you talk yourself out of taking action, you won’t get as far in life.
4. Keep One Foot in the Future and One in the Present
There’s a lot of benefit in living in the present. The only time you really ever have is the moments you are having right now. You can’t really do anything about the past and the future hasn’t even happened yet. But if you really want more out of life, you have to think about the future. You have to decide where you want your life to be and actively pursue change until you get there.”
5. Meet More People
You never know what you might discover through your social network. Some of the best opportunities you’ll find happen through the people you know. By meeting more people, you’ll increase your likelihood of creating more opportunities. Focus more on meeting as many people as possible instead of trying to find the right people to meet. Anyone can introduce you to an idea or opportunity that can dramatically and positively change your life.
6. Don’t Settle for Anything
“I understand the temptation for settling on things that are “good enough”. Once you reach a tolerable lifestyle that provides stability and comfort, it’s easy to just leave things the way they are. But the key problem on settling is that you are just tolerating the situation instead of actually enjoying it.
Allowing yourself to settle for something simply because it is tolerable really hampers your ability to get more out of life. It’s as if you’ve accepted lower standards for yourself. Set those standards higher and you’ll find yourself pushing for better and better things. It can be a long and hard process to get more, but it will be well worth it in the long run.
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