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Adding Strength Training Into Your Cardio Routine: Part 2

If you’re seeking to gain greater muscle definition, visible strength, or want to better address muscle imbalances, there’s no need to add expensive equipment to your strength training workouts. Incorporating a few dumbbells and resistance bands isn’t a big investment in time or space and you can even tuck some into an ottoman or under a bookshelf if you don’t have a lot of space to store equipment. As a continuation of our circuit-style strength training article, here are a two inexpensive ways to increase your strength training options.

Add a few free-weights. Dumbbells will give you options for targeting your biceps and back muscles, which tend to be areas we want more growth and definition than can be easily reached through bodyweight training. You can also start adding resistance to your lower body and core work by combining upper body dumbbell work with a lower body or core movement such as a lunging bicep curl or a chest press using a fitness ball.

Adding dumbbells is generally something you want to do if you’re seeking muscle growth and more power, which means you want to stick to low or moderate reps (not more than ten) over the three sets you perform. For most women, start with about 10 pounds for working the arms and 15 pounds for the back. Men can generally add five pounds to those numbers as a starting point and build from there. To get started with basic dumbbell exercises, this website provides a way of targeting almost any body part using these simple weights.

Snap to it with resistance bands. If you want to see improvement in performance and function, as well as long, lean muscle, resistance tubing is a great alternative to free weights. Tubing also travels well, making it a great way to stick to your workouts on the road. You can begin by adding in lower body challenges or use tubing to target your entire body and core. If you’re looking for inspiration, these resistance band exercises will give you plenty of ways to step up the intensity of your intervals, and increase your power and performance both on and off the sports field this spring.

Overall, adding in strength and bodyweight circuits into your cardio routine is a great way to keep your heart rate up so you don’t have to choose between strength training and cardio when time is short.

Do you have a favorite bodyweight or strength circuit? Share in the comments below.


Staying healthy on vacation

Vacation can be a welcome break from the routines of everyday life. Unfortunately, it often also means a break from the beneficial routines of diet and exercise that you’ve worked hard to build. The desire to take it easy may make exercise seem unappealing, or it could just be difficult to fit it into your schedule with all of the other things you want to see and do. Similarly, your inclination while vacationing may be to indulge in foods you’d never eat at home.

With all these pressures working against you, how can you maintain a healthy lifestyle and still enjoy your vacation?

Plan Ahead

When it comes to keeping up your fitness routine on vacation, a little planning can go a long way. Will your hotel have a gym or does it offer access to a local health club? A quick search online will also help you find parks with walking or hiking trails so you can still enjoy the scenery while staying on the move.

If you won’t be able to get to a gym and want to work in some strength training, consider bringing lightweight equipment like resistance bands with you. With some creativity, you may also be able to use the hotel furniture for body weight exercises like tricep dips.

Keep It Positive

Your mindset toward exercise will also have a powerful impact on your activity level while on vacation. Try to think of that morning run as a way to kickstart your day and enjoy the area, rather than an interruption to your vacation.

If you find that you just don’t have the motivation for formal exercise while on vacation, it may help you to think in terms of activity rather than exercise. Take a bike tour around the local city or hike through the local parks.

Bringing a pedometer with you will help give you an added sense of accomplishment, while still allowing you to enjoy your time off. Shoot for the 10,000 steps per day recommended by the American Heart Association over the course of your daily activities.

Everything In Moderation

There’s something about eating out at a restaurant that fills us with the impulse to gorge ourselves. Resist that impulse and try to focus on making healthy decisions when it comes to both the size and content of your meal.

It is important, though, that you order healthy foods that are genuinely appetizing and not just out of a sense of duty. This will stop you from feeling as though you’re depriving yourself and being ultimately unhappy with your otherwise healthy decisions.

An unfortunate part of the vacation mindset is the idea that you should celebrate by eating at every opportunity. Eat only when you’re hungry and stop eating when you’re comfortable rather than stuffed to the brim.

Don’t feel like this means that you can’t treat yourself, but keep in mind the need for moderation. Allow yourself one decent treat per day and sample these foods rather than feasting on them.

What tips have helped you stay healthy on vacation? Please share them in the comments.

Sources

http://www.shape.com/fitness/workouts/4-ways-stay-fit-vacation

http://women.webmd.com/features/vacation-eating?page=2