The answer seems obvious. Running of course right? Well in the long run, running does burn more calories. However looking at a one mile run versus a one mile walk the picture isn’t so clear. When walking for one mile, an average calorie burn is 80. Whereas for running, an average calorie burn is 97. This small difference isn’t much to compensate for the amount of strain running puts on your body. Now if you are running or walking for different lengths of hours the difference in calorie burn increases dramatically. At an easy pace you will burn over four times the amount of calories in an hour as you would if you were walking. The following picture also depicts how this difference changes with intensity as well as other exercises. So the next time you go out for a run or a walk decide the distance and choose your mode of exercise from there. NO EXCUSES. EARN YOUR BODY.
Don’t have a resistance band? Go to WalMart or 5 Below and pick on up! They’re a cheap way to have a great workout. …Now that you have your band. Here is a great workout I just did with my class at focused fitness. It takes 30 minutes and it will make you sweat! It hits all parts of the body and even includes a cardio component! Grab your band and try it out!
Between each of these exercises is the CARDIO component. For 20 seconds between each of the following exercises hold the band in each hand with little slack in between spread your arms as if you are giving someone a hug, and hold this position as you do 20 seconds of high knees.
1. Lunge With Overhead Front Raise: Place one end of band under front foot and other end of band in opposite hand (adjust slack for resistance change). As you lunge forward, lift arm forward and overhead.
2. REPEAT ON OPPOSITE SIDE
3. Squat With Front Shoulder Raise : Place band under both feet with one end in your right hand. As you squat down lift right arm forward (keeping elbow straight) until you reach shoulder level. Return to starting position.
4. REPEAT ON OPPOSITE SIDE
5. Seated Straight Arm Pull Backs: Seated with legs straight forward, wrap band around legs. Keeping arms as straight as possible, grab each end of the band and bring arms from in front of your body to directly next to your side.
6. Band Kick Backs : While on all fours, wrap band around the bottom of one foot. Hold each end of the band in front of you in each hand. Extend banded leg backwards in a kick back motion.
7. REPEAT ON OPPOSITE SIDE
8. Laying Leg V’s : Laying flat on your back with both feet together pointed towards the ceiling, wrap band around the bottom of both feet. Give some slack between feet then in a V motion push legs out towards the ground and slowly back in.
9. Upper Cut Punches : Stand with both feet on the band. Criss cross the band in front of you holding each end in each hand. Crossing in front of body, swing arms in an upper cut motion.
10. Laying Bridge Lifts : Laying on your back with knees bent, hold band down across your stomach. Hold band to ground as you lift your butt and back up.
Below is an illustration of each exercise. This is a low budget great workout. Go grab a band and get working. EARN YOUR BODY.
Juicing is a widely known health and fitness technique to aid weight loss. Now we at Focused Fitness don’t support Juicing Diets but we do support Juicing being an aid to your healthy lifestyle. There are no proven studies that show juicing is directly connected to weight loss however the trend that those who juice or consume natural fruit juices are proven more likely to lose weight.
Juicing is a great way to take in high amounts of vitamins and minerals without the added calories. It gives you a great taste and a sweet treat without adding on the calories of a snack.
There are many juicers on the market today. Starting at around $50 up to hundreds of dollars. Not looking to put out a lot of cash? There are many juicing recipes that can be made in a blender! Try a few of those out first to see if this is something you’d like to try out.
You may think to yourself, “I have absolutely no idea where to start.” Well if you live in Butler, PA or many other areas you may not have to. Some local businesses and gyms, such as Focused Fitness, may soon be or currently are running juice bars. What’s more convenient than grabbing a juice on your way out of a workout. Some recipes are even specifically aimed at a post workout nutrient base. Although if you can’t find a local source, be resourceful. We live in the age of technology and the amount of juicing recipes on the internet is unfathomable.
Keep focused and remember to try new things. You never know what may help you reach your goals. NO EXCUSES. EARN YOUR BODY.