Posted by Fit Esteem on April 19, 2011 · 1 Comment
Q: Should I get a cross trainer or walking shoe for my workout? What's the difference?
Courtesy of the women at the Lavender and Lace program, Newark, NJ
A: That depends on the type of exercise you will perform. Cross training shoes are sturdier and provide more lateral support than walking or running shoes. I would recommend cross trainers for activities that involve lateral movement, jumping, aerobics classes, Zumba, kickboxing and working out in general.
As the name implies, walking shoes are designed for walking and tend to be lighter and more flexible than cross trainers. The most noticeable difference between the two is that walking shoes have more cushioning in the heel and a thinner sole. Walking shoes are great for level surfaces but a cross trainer or trail shoe will provide better support and protection if you are walking on different terrain.
Chesna's Quick Tip: Have your foot assessed by a knowledgeable sales person who knows the difference between sneaker brands and can recommend a shoe based on your individual and biomechanical needs, not the latest fashion trend. And if your sneakers look like the picture above or if you've had them for more than several months of frequent wear, ditch 'em! Better yet, recycle them! Many sneaker shops will recycling your old ones for you.
Filed under Fit Esteem Blog · Tagged with blast fat, boot camp in Morristown, boot camp in South Orange, Bootcamps, Exercise, Fitness Equipment, Lavender and Lace, Personal training, personal training in Chatham, personal training in Florham Park, personal training in Livingston, personal training in Madison, personal training in Maplewood, personal training in Morristown, Personal training in Newark, Quickie workout, Sneakers, Walking
Posted by Fit Esteem on January 27, 2011 · 1 Comment
This workout is designed to work several muscle groups at once in an interval format. You'll perform 30-second intervals using compound movements for the upper and lower parts of your body. Compound movements are multi-joint exercises that work several muscle groups at once and they tend to be more functional than isolated exercises that work just one muscle. Some benefits of doing compound-based workouts include more rapid calorie burn, improved coordination and joint stability and increased strength.
As there are only two movements, add this workout into a cardiovascular or core routine. Do not perform these continuously for an extended amount of time. Any repetitive movement can cause more harm than good over time.
Warm up and stretch thoroughly for 10 minutes. Chronically tight? Do it longer!
Choose an upper body compound movement such as a push up or pull up.
Choose a lower body compound movement such as a squat or lunge variation.
Perform your lower body movement for 30 seconds followed by your upper body movement for 30 seconds.
Add rest periods and water breaks throughout as needed but limit the duration of your rest periods to no more than 90 seconds.
Repeat for 3 rounds. Be sure to stretch thoroughly at the end of this workout.
Some workouts may not be suitable for everyone. Modify this workout based on your individual needs and cardiovascular fitness level. Please consult a physician if you are new to exercise. Discontinue this workout if you experience light-headedness, dizziness, lower back pain, joint pain or if you feel faint. Lighten the intensity, break or stop if you cannot maintain a "breathy conversation." Break briefly as needed throughout. Drink water throughout. Email for if you have specific issues or concerns. Email if you have questions.
It's not too late to have a healthier day!
Filed under Fit Esteem Blog, in home training · Tagged with blast fat, boot camp in Morristown, boot camp in South Orange, Bootcamps, Exercise, Fitness Equipment, Personal training, personal training in Chatham, personal training in Florham Park, personal training in Livingston, personal training in Madison, personal training in Maplewood, personal training in Morristown, push ups
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