7 Steps To Build Strength And Endurance

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When you are trying to lose weight fast and stay really healthy at the same time, you have to follow a fitness program based on both strength and endurance. By constantly building more muscle strength, you’ll boost your metabolism and turn your body into a calorie burning engine. You know that the stronger your muscles are the better results you’ll get! And by building endurance, you will be able to do progressively harder workouts and lose weight faster than ever before.

Here are a few ways to improve physical strength and endurance fast:

heart rate chart

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1. Make sure you are exercising at your maximum heart rate.

The heart is the biggest muscle of your body, and it controls the oxygen flow to your your muscles during physical activity. It is basically working out with you when you are exercising.

To increase cardiovascular endurance, you have to elevate your heart rate by adding more intensity to your cardio exercises. Don’t walk or run slowly for 1 hour on the treadmill at the same moderate pace – you have to increase your heart rate by adding incline on the treadmill or by pumping up the resistance on the elliptical and bike.

To target your maximum heart rate, a good rule of thumb is to subtract your age from 220. For most weight loss exercises your heart should be beating at 60-75% of your maximum heart rate. If you have any heart problems, you should talk to your doctor before starting any exercise program. Continue Reading

Trainer Tips: All about HIIT

HIIT stands for High Intensity Interval Training, and it’s here at Lucille Roberts!

Don’t let the name scare you! Although these killer classes that can burn up to 600-800 calories in a single session, they can be modified by to suit the beginner to intermediate exerciser. Whether you’re an advanced athlete or you’re just starting out, one of our top-notch, certified intructors will show you how its done!

Recent studies from Canada and Australia clearly show that high intensity exercise promoted fat loss best. Australian researchers found that metabolism was elevated for up to 3 days post-workout (Medicine Science Sports Exercise, 2011). As if that wasn’t enough, HIIT has been shown to naturally increase the body’s production of HGH (Human Growth Hormone). This hormone, which naturally begins to decline around age of 26, helps burn fat, sculpt muscle, strengthen bones, and improve skin texture. In addition, a study published in the journal Metabolism showed that training HIIT-style twice a week for 12 weeks increases one’s ability to burn fat, even at rest.

Interval training results in the release of norepinephrine and epinephrine, your “fight-or-flight” hormones that help you burn subcutaneous fat. This is fat underneath the surface of your skin, and these hormones have receptor sites in the abdominal area. That’s right! HIIT helps you burn fat from specifically from the abs!

The benefits don’t end with fat loss. HIIT increases VO2 max (the body’s abitity to use and consume oxygen), and Norweigan researchers found that interval training reduced blood pressure and overall fitness and improved cardiovascular health (European Journal of Cardiovasular Prevention and Rehabilitation, 2011). HIIT also increases your lactate threshold–your ability to train at a high level of intensity and to maintain that intensity for a longer period of time.

The Centers for Disease Control currently recommends 150 minutes of moderate aerobic activity or 75 minutes of high intensity aerobic training per week, plus 2 or more days per week of strength training using all your major muscle groups. So, mix up your workouts to reap the most benefits! Take a few of our great HIIT classes, do one of the interval programs on the elliptical or treadmill, and mix in some steady-state cardio like walking or jogging.

Be aware that you risk injury if you work at a high level of intensity everyday. If you are unsure of what to do, hire a trainer, ask questions, and let the professionals help you. That’s why we’re here for you!

Trainer Tip by Sandra Ferrerio, certified Live Rite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.