Stacie Venagro Fitness Tips

By: Stacie VenagroFitness TipsFITNESS TIPS

By Stacie Venagro - 2017 World Miss Fitness America Pro Welcome fall! I don’t know about you, but I hope everyone is enjoying their I’m looking forward summer so far! Maybe you’ve to cooler weathbeen feeling a little sluggish er, sweaters, apple with all this humid weather, so picking, and pumpwe’re going to talk about how to kin everything! It’s also the best time to savor the time spent outdoors bekeep your workouts simple and effective. I always tell my clients that unless you’re looking to bulk up on some major muscle there’s no need to be working out more fore colder weather than 30 minutes to an hour. You can get a great workout in comes. If you haven’t without spending hours at the gym. As always proper form already it’s a great time to focus your fitness routine a couple of times a week getting out of the house. New and pushing yourself is the most important part! I’m going to England is well known for beautiful fall scenery, so why not get out and discover something new. go over some examples and provide a couple of workouts at the end of this article. HIIT or high intensity interval training, also called Tabata is one way to get your heart rate up and build strength. All you really need is a timer, water, and a mat if you have one. Start out by preforming each exercise for 20-30 seconds and taking 10-12 seconds in between each movement. You can make it a total body workout hitting all muscle groups, or you can split it up and focus more on upper or lower body. No matter what you’ll be getting some great cardio in while building your strength. This is one of the best routines if steady state cardio isn’t your thing, or you’re in a time crunch. If you want to take your workout outdoors or you have access to a treadmill incorporate sprints into your workout. Run as fast as possible for a short duration of time making sure to really lift your knees. You should barely be able to talk after a sprint. For an even bigger challenge do some uphill sprints or raise the incline on the treadmill as high as you can where you can get a good sprinting pace that’s safe for you. Start by getting up to sprint speed and slowly increase the incline, then for your next sprint interval you can go right up to that number. This will not only burn calories and increase your cardio, it will also tone and sculpt your legs. What most people don’t realize is that sprinting is also a great core workout! After your sprint, walk at a decent pace until your heart rate starts to come down and then move on to your next exercise. Do not sit after you sprint as it will take your heart rate down too fast, you need time to recover before moving to the next. Strength training doesn’t have to take a long time. Pick 3 sets of 3 exercises each. You can do each move for 30-40 seconds to start, or you can do a specific number like 10-12 reps of each exercise. I recommend starting out with 10-12 reps with a challenging weight that you can use with proper form. If you find that your form is off lower the weight. You should be able to complete this in 30-45 minutes. If you want to get some steady state cardio in do it after completing your strength routine. Running, jogging, elliptical, or rower are all great.

Exercise doesn’t have to monotonous, there are plenty of great places to hike locally. There’s a wonderful book called Weekend Hikes in Rhode Island by Ken Weber that I was introduced to awhile back. He does an excellent job of breaking down each destination with detailed directions, approximate walking time, and the distance. A couple that are great for fall are Napatree Point and Browning Mill Pond- Roaring Brook. These are just a couple of the many that are close by. Always be safe when hiking new areas and do your research prior to heading out. As always never hike close to dark. If hiking new areas isn’t your thing take a walk or run in your neighborhood or local park. Get your family involved in fitness! If you don’t have children take the dogs along with you. Children love to get outside and explore nature. There’s plenty to explore to stimulate the mind and get some physical activity in. When you’re having fun exercise doesn’t feel like a task. Most dogs are always up for a walk, you can train them to run while you’re training g yourself. Alternate between jogging and walking in 30 second intervals to start off and work your way up from there. Bring water for you and your pet to keep everyone hydrated. Enjoy the beginning of this beautiful season and stay motivated. Just because it’s getting cooler out doesn’t mean that it’s not a good time to start working out. Anytime is a great time to start!

Stacie Venagro Fitness is located at 161 Macklin Street in Cranston.

As always please consult with a physician before starting a new exercise routine. Start off at a pace that’s challenging enough for you and work your way up. Enjoy the rest of your summer and stay motivated! HIIT Workout Each exercise is 30 seconds on with 10 seconds rest in between. Cycle through 3-4 times. Take one minute rest after you complete the whole routine before starting over. Squat jumps Plank mountain climbers Jumping jacks Plank jacks High knees Bicycle crunches Burpees (wit or without push-up) Interval workout with sprints Cycle through 4-5 times, rest for 2 minutes before starting over again.

46 ShopInRI 15 push-ups 25 squats 30 second plank hold 10 alternating lunges each side 20 legs raises 25 crunch pulses 15 Superman lifts Sprint for one minute