Fitness F i t n e sTips: s Tips
By Stacie Venagro
By: Stacie Venagro
2017 World Miss Fitness America Pro
2017 World Miss Fitness America Pro Welcome fall! I don’t is enjoying Hopefully, everyone 10-12 reps, with a challenging weight that you can use know about you, butMaybe you’ve their summer so far! with proper form. If you find that your form is off, lower I’m looking forward been feeling a little sluggish with the weight. You should be able to complete this in 30-45 to cooler weathaller,this humid weather so we’re minutes. If you want to get some steady state cardio in, sweaters, apple going to talk do it after completing your strength routine. Running, picking, and about pump- how to keep your simple jogging, elliptical, or rower are all great. kin workouts everything! It’s and effective. also the time that unless I always tellbest my clients to savor the to time they’re looking bulk up some As always,please be sure to consult with a physician spent outdoors bemajor muscle, there’s no need to be before starting a new exercise routine. Start off at a pace fore coldertoweather working out more than 30 minutes an hour. You can get that’s challenging enough for you and work your way up. comes. If you haven’t a great workout in, without spending hours at the gym. Enjoy the rest of your summer and stay motivated! already it’s a great time to focus your fitness routine a couple of times a week getting out of the house. New As always, proper form and pushing yourself are the most England is well known for beautiful fall scenery, so why not get out and discover something new. important parts! I’m going to go over some examples and Exercise have monotonous, plenty of great places to hike locally. There’s a wonderful providedoesn’t a couple of to workouts at the there end ofare this article. book called Weekend Hikes in Rhode Island by Ken Weber that I was introduced to awhile back. He does anHIIT excellent job ofintensity breaking down eachtraining, destinationalso with called detailed directions, approximate walking time, and or high interval the distance. A couple that are great for fall are Napatree Point and Browning Mill Pond- Roaring Brook. Tabata, is one way to get your heart rate up and build These are just a couple of the many that are close by. Always be safe when hiking new areas and do your strength. All you really need is a timer, water, and a mat, research prior to heading out. As always never hike close to dark. If hiking new areas isn’t your thing take if you out by performing each exercise a walk or have run inone. yourStart neighborhood or local park.
for 20-30 seconds and taking 10-12 seconds of pause in
Get your family in fitness! If you don’t children between each involved movement. You can make it ahave total body take the dogs along with you. Children love toworkout get outside and explore nature. There’s plenty to explore hitting all muscle groups, or you can split it up to stimulate the mind and get some physical activity in. When having fun exercise doesn’t feel like a task. Most dogs are always up for a walk, and focus more you’re on upper or lower body. No matter what, you can train them to run while you’re training g yourself. Alternate between jogging and walking in 30 you’ll be getting some great cardio in, while building your second intervals to start off and work your way up from there. Bring water for you and your pet to keep HIGH INTENSITY INTERVAL TRAINING strength. This is one of the best routines if steady state everyone hydrated.
cardio isn’t your thing or you’re in a time crunch.
WORKOUT
Enjoy the beginning of this beautiful season and stay motivated. Just because it’s getting out doesn’t Each exercise is 30cooler seconds on, with 10 seconds of mean thatwant it’s not good timeworkout to start outdoors working out. Anytime time to start! Cycle through 3-4 times. rest in between. If you to atake your or you have is a great
access to aFitness treadmill, incorporate sprints into your Stacie Venagro is located at workout. as possible for a short duration of 161 Macklin Run Streetasinfast Cranston.
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 46 ShopInRI moving to the next exercise. 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 1012 reps of each exercise. I recommend starting out with
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. • 15 push-ups • 25 squats • 30 second plank hold • 10 alternating lunges each side • 20 legs raises • 25 crunch pulses • 15 Superman lifts
Stacie Venagro Fitness - 161 Macklin Street, Cranston, RI
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