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Fitness Tips

Several Key Fitness Tips For A More Productive Workout !




Daily Fitness Tips

3 Ways to Burn More Calories on Your Next Run

Running is an awesome way to lose weight because it burns mega-calories and tones your lower body. If you want to burn even more calories the next time you are on a run, try these three tips.

1.Raise The Incline
Running a 10-minute mile (six miles per hour) on a flat surface for 30 minutes burns 270 calories*, but if you raise the incline up five percent, you'll burn 363 calories. Raise it even more to 10 percent, and you'll burn a whopping 420. If you're not on a treadmill, incorporate natural hills into your run.

2. Increase your pace a little
A 30-minute run at a pace of 10 minutes per mile will burn 270 calories, but if you run a nine-minute mile (6.6 mph), you'll burn an extra 30 calories. You can also include bursts of sprinting intervals: each 60-second sprint at an eight-minute mile (7.5 mph) will burn 11 calories. It may not seem like a huge difference, but those extra calories burned will add up over a workout and even more over a week. You're also more likely to notice the weight loss since intervals are proven to diminish belly fat.

3. Push yourself an extra five minutes
Sticking with your run for an extra five minutes will tack 49 calories on to your total calories burned. Do that five runs in a row, and that's an extra 245 calories -- it's like a whole workout full of calories burned!from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation slipping.


Seven Key Points About Fitness.

1. Set goals
Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. For example, if you haven't exercised in a while, a short-term goal might be to walk 10 minutes a day three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.

2. Make it fun
Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn't have to be drudgery -- and you're more likely to stick with a fitness program if you're having fun.

3. Make physical activity your daily routine
If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV at night.

4. Put it on paper
Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down. Seeing the benefits of regular exercise on paper may help you stay motivated. You may also find it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals -- and remind you that you're making progress.

5. Work out with friends, neighbors or others
You're not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes at a local health club.

6. Reward yourself
After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.

7. Be flexible
If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Now that you've regained your enthusiasm, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation slipping.

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