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LJCANNON's Photo LJCANNON Posts: 37,437
5/22/19 8:11 P

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Benefits of Morning Cardio and Evening Weights 
By 1 UP Nutrition Athletes 
9/10/18 

Time is usually of the essence for people. In most cases, workouts are based around one’s day. In rare cases (people with the time to do so), the day is based around one’s workout. With that being said, some people have the time to work out in the morning and the evening. These “two-a-days” are uncommon for many, but for some they are a reality. 
When it comes to two-a-day workouts, some people attempt to lift twice a day. The downside to this approach is the body not having enough recovery time. If the body is not recovering properly, progress can be halted and even reversed, which could lead into overtraining. Overtraining has a multitude of issues beside stalling progress. 
Morning is an awesome time to get cardio in, especially cardio on an empty stomach. By doing some low moderate intensity cardio on an empty stomach, you are burning primarily fat. 
Cardio is great of course for fat loss, but also is good for (you guessed it) your cardiovascular system. Morning cardio will also help set the pace for your eating for the day by keeping your metabolism in check. Finally, by getting cardio done in the morning, it leaves more time for you to lift weights in the evening. 
Looking at lifting weights in the evening, there are some cognitive (mental) advantages. When you work out in the evening, the body is awake and rolling. The brain has been talking to the body the whole day, so communication is better established. What does this mean for you? It means you will feel a little more encouraged and mentally focused to lift. This of course means more intense and effective workouts. And remember, no need for cardio because you already did it this morning. So you can be more intent with the content of your lifting. 
So, if you find yourself with the time and ability to get a two-a-day workout in, keep the cardio for the morning and the lifting for the evening. This seems to be the best utilization of time and physical capabilities, because you are taking what the body is giving you for that day and using it for your gain.

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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LJCANNON's Photo LJCANNON Posts: 37,437
2/26/19 7:20 P

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The secret to a longer life may be a barbell: Strength training as you age reduces your risk for death, according to a new study from Penn State College of Medicine. 

Researchers surveyed people age 65 or older about their exercise habits and then tracked them for 15 years. Nearly a third of the study participants died during that period. 

Less than 10 percent of the subjects strength trained, but those select few were 46 percent less likely to die during the study than everyone else. 

Sure, you could say that older folks who lift must be in better health to begin with. But even after adjusting for BMI, chronic conditions like diabetes and hypertension, and habits like total physical activity, drinking, and smoking, lifting was linked to a 19 percent reduced risk of death. 

Strength training can keep you active and independent in your golden years, says study author Jennifer Kraschnewski, M.D. Not only does it strengthen your muscles, resulting in better stamina and balance, but it also increases your bone density.  

Together, those factors reduce your risk for falls and fractures—major causes of disability for older people.  

Plus, you’ll burn more calories throughout the day just by having more muscle mass on your frame, which helps you maintain a healthy weight, Dr. Kraschnewski says. 

So if you’re already lifting, don’t retire your dumbbells.  

Want to start? Strength training can be safe for just about anyone, but if you’re over age 65 and inactive, talk to your doctor about any special precautions you should take, she says. Consider enlisting a trainer to create a program designed around any creaky knees or tight hips. 

Don’t think that your age will hold you back, though.  

“Older adults have the ability to achieve strength similar to those decades younger by engaging in simple strength training routines,” says Dr. Kraschnewski. 

from MEN'SHEALTH.COM 
by Ali Eaves 
March 23, 2016
Edited by: LJCANNON at: 2/26/2019 

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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JEANNIENOKLA's Photo JEANNIENOKLA Posts: 13,774
2/12/19 11:48 P

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Resistance training can lower blood pressure as much as: 

 20% 

Research conducted in the College of Health Sciences’ Department of Health, Leisure and Exercise Science at Appalachian State University has shown that resistance training can lower blood pressure by as much as 20%. Researchers say that the healthy heart benefits come from the increased blood flow to the muscles, heart and body.




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LJCANNON's Photo LJCANNON Posts: 37,437
12/30/17 9:27 P

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Welcome to the Race!
You are a Winner the moment you have the Courage to take that First Step!

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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KIMJHOWARD1's Photo KIMJHOWARD1 SparkPoints: (0)
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12/30/17 7:56 P

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I have no excuses. I have no motivation either. My energy is zapped. My soul wants to go but my brain is in the midst of a storm. It's the silent killer. It seeks to destroy me. I want to fight back. I want to cry. I want to run. I want to die. I want to break. I want to fly. I need someone to listen and to care. I don't need a hero. I am my own hero. No one can see the struggle. It's invisible. Here I go again. I fall but I keep trying. I will always try.

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LJCANNON's Photo LJCANNON Posts: 37,437
2/28/17 12:08 A

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In 2007, a research team from the University of Essex in the U.K. showed that even 5 minutes outside in a natural setting reduced symptoms of depression in 71% of the study participants.

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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LJCANNON's Photo LJCANNON Posts: 37,437
11/17/16 10:51 A

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Get the Biggest Bang for Your Bodyweight Workout Buck
When You're Short on Time, No Equipment Needed
- By Jen Mueller, Certified Personal Trainer and Health Coach

It's Tuesday morning and you slept through your alarm because of a late night at the office. You missed your favorite spin class, so it's tempting to skip a workout for today and hope tomorrow's schedule seems a little better, right? Definitely not! Staying in a consistent fitness routine is one of the most important keys to long-term success. Got five minutes before your next meeting at the office or 15 minutes before pickup at school? There's a workout that's great for you. Just because you don't have your favorite cardio machine or set of dumbbells by your side, you can still get a challenging, effective workout anytime, anywhere.


Each of these timed bodyweight workouts contain both cardio and strength exercises. The exercises are designed to challenge multiple muscle groups and get your heart pumping. If you find an exercise you're unable to perform or is too challenging for your current level, you can modify or swap it out for something similar. For example, if you can do some but not all of the advanced exercises, use some of the beginner moves instead.

The Starting Line


Up the Ante

If you’ve been exercising for a while and are up for a challenge, try this advanced version, which includes dynamic moves that will maximize your output.

If you have 5 minutes…
10 pushups
10 bear crawls forward, 10 bear crawls back
20 alternating walking lunges
Repeat circuit 2 more times.
If you have 10 minutes…
Mountain climbers (1 min)
20 alternating one-legged squats
Burpees (1 min)
10 triceps dips
Repeat circuit 2 more times.
If you have 15 minutes...
Plank (1 min)
Front kicks with a squat (1 min)
20 single leg bridges
20 crab walks forward, 20 crab walks back
Repeat circuit 3 more times.
If you have 20 minutes…
Wall sit with calf raises (1 min)
High-knee running in place (1 min)
20 alternating Russian twists
Plank jacks (1 min)
Repeat circuit 4 more times.

Everyone has the same 24 hours in a day, but when you decide to put exercise at the top of your priority list, you'll find time no matter how hectic life may be. Even if you can't manage a long workout, finding a few minutes here and there throughout the day to squeeze in activities like the routines above is so beneficial. You'll get a burst of energy and sense of accomplishment to carry you through the rest of the day and keep you on track with your healthy living goals.

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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JEANNIENOKLA's Photo JEANNIENOKLA Posts: 13,774
11/12/16 12:54 A

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
LOVE The New Icons!!
emoticon I signed up for the Annual Chill Your Cheeks 5K, which will occur on the afternoon of November 19.
It marks the opening of the Christmas Light Celebration in the City Park.




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JEANNIENOKLA's Photo JEANNIENOKLA Posts: 13,774
11/5/16 9:30 P

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emoticon Personally, I think emptying, cleaning, and refilling a 50 gallon aquarium should count as Strength Training!!
emoticon It is home to a Red Eared Slider, and he Thanks me by pooping as soon as I start adding clean water to his tank, LOL!




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MONDAYLINS's Photo MONDAYLINS Posts: 6,347
11/5/16 8:12 P

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emoticon

I need to get back with it.

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LJCANNON's Photo LJCANNON Posts: 37,437
11/4/16 9:26 A

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emoticon Awesome!!
emoticon Fridays are hard for me to get started, but I DID get to the Gym this morning and do 40 Minutes on the Bike.
emoticon AND, I've done my Push Ups 3 Days this week!!

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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MONDAYLINS's Photo MONDAYLINS Posts: 6,347
11/4/16 8:09 A

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Excuses aside (as we just moved & it's hard to get back into a routine...blah blah blah), I walked with my emoticon L.S. DVD, this morning.

Leader of Crock Pot Cooking & Recipes team
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tcooking

Leader of Classy Sassy Red Hatters team
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assyRedHatters

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LJCANNON's Photo LJCANNON Posts: 37,437
11/3/16 12:11 A

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emoticon Kettlebell Dead Lift to High Pulls
Tricep Dips
emoticon Shoulder Presses

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


 current weight: 178.0 
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LJCANNON's Photo LJCANNON Posts: 37,437
11/1/16 9:21 P

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emoticon 3 Sets Of 15 Countertop Push Ups. Those last 5 were H-A-R-D!!!

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


 current weight: 178.0 
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LJCANNON's Photo LJCANNON Posts: 37,437
10/28/16 12:22 A

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emoticon 2 Sets of 10 Countertop Push Ups on Tuesday.
3 Sets of 10 Countertop Push Ups today

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


 current weight: 178.0 
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JEANNIENOKLA's Photo JEANNIENOKLA Posts: 13,774
10/22/16 3:08 P

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emoticon Pushups can be performed no matter where you are, and best of all, they are completely free - no expensive equipment or annual gym fees required! The benefits of pushups are plentiful. Pushups will improve muscular endurance within the upper body, strengthen both muscles and bones, create lean muscle mass that raises your metabolism and, of course, help keep you fit and healthy. If you're just looking to develop a great chest, arms and shoulders, you could do much worse than follow along with the hundred pushups plan. Your core strength will also go through the roof too!




How Much Better Off Would We All Be If We Took Fewer Pills and More Walks?


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BLESSEDMIRANDA's Photo BLESSEDMIRANDA Posts: 2,585
9/25/16 9:53 A

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So true!

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LJCANNON's Photo LJCANNON Posts: 37,437
8/29/16 12:42 A

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emoticon Well Said!!

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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ETOILA Posts: 154
5/4/07 4:31 P

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You are absolutely right!! I know I can think of more excuses to not excersize then a dog has fleas!! I am going into action in about 15 minutes and do my new Leslie Sansone 5 mile power walk!!

Lucille

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STEALTHBMBSHLL's Photo STEALTHBMBSHLL Posts: 2,900
5/4/07 10:38 A

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Action in place of excuses

It is easy to make up excuses to tell to yourself. For you can choose to believe anything you say to yourself.
But what do those excuses accomplish? Where do they take you?
It's easy to use your thinking to rationalize your way out of taking action. Without much effort, you can think of plenty of good, believable reasons for not making the effort.
At some point, though, you must ask yourself this question. Do you want your life to be filled with excuses or with accomplishment?
In fact, each time you catch yourself thinking up an excuse or rationalization, ask yourself that question. Challenge yourself to consciously choose whether or not you wish to accomplish.
When you force yourself to look at it that way, the excuses will begin to look pretty silly and useless. The more you remind yourself of the value of accomplishment, the more you will take action instead of making up excuses.
And the more you take action, the more you will achieve.
-- Ralph Marston

http://greatday.com/motivate/051121.html

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