The Best Time of Day to Exercise
It would be impossible to narrow down a perfect time that everyone should exercise. However, your perfect time of day to get your most effective workout should be the time that YOU can commit to be consistent. There are benefits to morning and evening workouts:
Potential benefits of morning workouts: Greater weight loss through improved fat burning.
Potential benefits of afternoon/evening workouts: Improved aerobic performance and faster strength gains.
Consistency is the most important variable in achieving any fitness goal. Whether you’re a morning person or a night owl, the best time to work out is the time you can put forth your best effort. In addition, we offer personal training sessions at flexible times that work for you so that you can take your workouts to the next level.
For more information on personal training, visit the Member Services desk.
Steve Edwards and Trevor Thieme, C.S.C.S. 2018. Ask the Expert: What Is the Best Time of Day to Exercise? March 21. Accessed September 24, 2018. https://www.beachbodyondemand.com/blog/what-is-best-time-of-day-to-exercise.
Start Walking and Improve Your Health
Walking has several benefits for your health including preventing heart disease. Walking also addresses a lot of risk factors:
- Improves good cholesterol (HDL)
- Lowers blood pressure (it is recommended to shoot for a top number (systolic) of 120 mm Hg or lower)
- Aids in weight management
- Reduces HbA1c (measure for diabetic control)
- Reduces inflammation
- Reduces mental stress
- Reduces the incidence of depression
Motivate yourself to get active by setting a goal to walk for 30 minutes at least three times a week. Invite a friend to join you or listen to a podcast or audiobook during your workout. Speak to one of our degreed and certified Fitness Specialists for expert tips on how to walk to improve your health and fitness.
Sabgir, David. 2018. The Power of Walking. February 07. Accessed September 24, 2018. https://www.acefitness.org/education-and-resources/professional/expert-articles/6930/the-power-of-walking.
Keeping Your Health and Fitness Goals on Track at Work
Long hours, demanding clients and deadlines can distract you from your health and fitness goals during work hours. Here are three tips you can use at work to keep your goals on track.
- Start with your “why”
It’s important to remember why you set your fitness goals in the first place. Your reasons for wanting to live a healthy and fit lifestyle will motivate you to remain consistent throughout the day. Place your favorite motivational quotes in your workspace or motivational images in your planner to view each day.
- Preparation is key
Pack healthy lunches and snacks to avoid temptation at work. When going out for lunch, opt for the healthier options on the menu. Research restaurants in the area before taking a work trip so that you’re prepared to make healthy choices during travel. Use the hotel gym to get a quick workout first thing in the morning or in the evenings before bed on work trips.
- Track your calorie intake
Keep a food diary and track your weight progress and measurements. This will give you a snapshot of how much you’re eating and what type of foods your consuming.
You spend a lot of your day at work, but you don’t have to lose track of your fitness goals.
Campbell, Niki. 2018. 5 Tips for Staying Accountable to Health and Fitness Goals at Work. July 5. Accessed September 24, 2018. https://www.acefitness.org/education-and-resources/professional/expert-articles/7054/5-tips-for-staying-accountable-to-health-and-fitness-goals-at-work.
Quick and Simple Green Protein Smoothie Recipe
Try this tasty green protein smoothie from MyFitnessPal
2 cups (60g) baby spinach, lightly packed
1 cup (240ml) water
1 1/2 (225g) cups pineapple chunks, frozen
1/2 small banana, frozen
1/2 cup (122g) 2% Greek yogurt
2 teaspoons honey
Puree spinach and water in a high-power blender. Add frozen fruit, yogurt and honey and blend until smooth.
Serves: 2 | Serving Size: 1/2 smoothie
Per serving: Calories: 255; Total Fat: 1g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 38mg; Carbohydrate: 59g; Dietary Fiber: 6g; Sugar: 43g; Protein: 9g
Nutrition Bonus: Potassium: 454mg; Iron: 9%; Vitamin A: 41%; Vitamin C: 307%; Calcium: 9%
Elle Penner, MPH, RD. 2018. Simple Green Protein Smoothie. August 10. Accessed September 23, 2018. https://blog.myfitnesspal.com/simple-green-protein-smoothie/.
Outdoor Exercises for Fall
Fall is here bringing cooler weather and beautiful scenery for an outdoor workout. Here are some exercises to enjoy outdoors that are fun and effective.
- Running along a Trail
This is a great alternative to running in place on the treadmill. Build your cardio, balance and core strength with a challenging run on a trail. Invite a friend along to make your workout fun and motivational.
- Take a Hike
If you prefer to walk you can take a refreshing hike outdoors. You’ll burn calories while enjoying the scenery and you can invite friends along.
- Ride a Bike
Fall is the perfect weather to take your cycling workout outdoors. This full-body workout will strengthen your muscles while having a low impact on your joints.
Fall is the official start of football season. Play a friendly game outdoors to have fun and burn calories.
Yoga can be done indoors and outdoors toning your body while bring calm to your mind. Yoga is a great way to embrace the changing season.
Speak with one of our degreed and certified Fitness Specialists for more outdoor workout ideas.
Trombetta, Sadie. 2016. Outdoor Exercises That Are Perfect For Fall. November 9. Accessed September 23, 2018. https://www.bustle.com/articles/183215-outdoor-exercises-that-are-perfect-for-fall.
Importance of Variety
Cardio vs. Weightlifting
Cardio workouts are great fat and calorie burners. To get the most out of a workout, the amount of calories burned should be greater than the amount of calories consumed during the day, which makes the body convert stored fat into energy. The increase in metabolism during a cardio workout is temporary and typically lasts a couple hours after exercising.
Weightlifting is used to build muscle and gain muscular strength and endurance. Weightlifting increases the metabolism in order to help repair and strengthen damaged muscles. To keep your metabolism high, it is best to combine cardio and weightlifting into an exercise routine. Try doing cardio in between weightlifting days. High intensity interval training, circuit training, and boot camps are also great workout options and are available here at Centegra Health Bridge Fitness Center.