24-Hour Fitness: Highway 249

A lot of people don't monitor their heart rate during excercise. The reason it is so beneficial to monitor your heart rate is because it lets you know if you are within your target range for burning the most calroies and getting the best of your workout.
It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. The MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity.

Incline Fly Chest Exercises

Most weight training exercises that develop your chest are compound activities that recruit multiple major muscle groups. The incline fly, however, is one of the few isolation exercises that effectively targets the chest. If you’re working out at the gym, you won’t have a problem fitting the exercise into your regimen, as the exercise can be performed with an array of weighted implements and cables. While there are multiple ways to do the incline fly, each version involves widening your arms out and away from the body, then bringing them back together to your center line.

Pec Specs
No matter what weighted implement, pulley or machine you use to do the incline fly exercise, each one effectively targets the pectoralis major muscle in your chest. The pectoralis major originates at your sternum at the center of your chest and then runs out to each of your shoulder joints. It has two heads, including the clavicular head at the upper chest. When doing the fly from an incline position, the clavicular head of the muscle handles most of the load. Also contributing to the exercise is the anterior deltoid, the front of your major shoulder muscle, which helps with lifting your upper arms. Your biceps brachii muscle at the front of your upper arms isometrically contracts to keep your elbow joints in a stable position.

Dumbbells, Kettlebells and Flyes
The most common way to perform the incline chest fly is with a pair of dumbbells. Adjust an incline bench so that it’s set to 45 to 60 degrees. Holding a dumbbell in each hand, sit and recline back on the bench with your knees bent and feet firmly on the floor. Begin by holding the dumbbells out to your sides so that your upper arms are level with your chest. Your elbows should be just slightly bent and palms should face the ceiling. Keeping your elbows static, lift your arms up so that they come together over your chest and finish pointed vertically. Lower your arms back to the starting position and then repeat. This version of the exercise can also be performed with a pair of kettlebells.

Cable Pulley Pointers
There’s a bit of prep work required before doing the incline fly on a cable pulley unit. Position an incline bench that’s set to 45 to 60 degrees in between two cable pulley towers. A single stirrup handle should be attached to each cable and they should be set to a low position. Grip each handle and then take a seat and recline back on the incline bench. Begin with your arms out to your sides and palms facing upward. While keeping your elbows primarily straight, but with a slight bend, squeeze your arms together towards the center line of your chest so that they finish pointed toward the ceiling. Control your arms back out to your sides and go into the next rep.

Machine Mechanics
Most fitness facilities offer an incline fly machine, which can be a good option if you’re just starting out or are uncomfortable lifting free weights. The machine will already have the bench set to the right incline and all you’ve got to do is select how much resistance you’d like to lift. Recline back on the bench and place your forearms underneath the roller pads that are on either side of you with your palms facing upward. Your elbows should be a slightly-bent position and kept at this angle throughout the exercise. Lift the roller pads by squeezing your arms together as if you’re moving to hug someone. Once the rollers touch, return your arms to their starting position using a controlled movement, then repeat.

Safety First
When performing the incline fly with dumbbells, ask another person to act as spotter in case you lose control of the weights. In addition, the American College of Sports Medicine recommends not stretching your arms below your torso level when performing the fly exercise to reduce the stress on your shoulder joints.

Losing Weight on the Elliptical by Burning Calories or Fat

The elliptical machine is an effective tool for weight loss as well as cardiovascular health. It's your personal fitness goals that are going to dictate what setting you choose to use. The difference between the fat-burning and the cardiovascular settings root in the intensity of your performance, which in turn affects where your body is pulling from as a source of energy.

Fat-Burning Mode
It may sound counter-intuitive to move at a slower pace in order to burn fat but that’s exactly what the fat-burning mode is there to monitor. With this setting you’ll be moving at a pace where you can still have a conversation. If you start to move too fast, your heart rate will increase and the machine will let you know to take it down a notch. You’ll be getting plenty of oxygen, which is what your body needs to burn fat. In fact, more oxygen is required to burn fat than carbohydrates.

When in Cardio Mode
Your muscles are getting less oxygen in the cardio mode because you’re working at a much higher intensity to maintain a higher target heart rate. While this doesn’t allow enough oxygen to burn a lot of fat, it’s blasting calories, which is essential to overall weight loss. Most of what’s being used in this mode is carbohydrates. The higher intensity is also going to improve cholesterol levels, strengthen your heart and lower your blood pressure.

Target Heart Rate Explained
Your target heart rate is a percentage taken from your maximum heart rate and it reflects the desired intensity of your workout. If you’re striving for high calories shed in the cardio zone, then you’ll need your heart rate to be between 70 to 80 percent of your maximum heart rate. If you’d like to stay in the fat-burning zone, you’ll need to maintain a heart rate that’s between the 60- to 70-percent range of your maximum heart rate. To get these numbers, you’ll have to first calculate what your maximum heart rate is. There are activity calculators available, but there’s a formula you can apply to figure it out for yourself. Simply subtract your age from 220.

Your Workout Mode
If you’re new to working out, moderate intensity is what you should start out with. You can work your way up to higher intensity gradually as your endurance increases. Both settings are going to allow you to burn calories and fat, it’s simply a matter of which will be dominant. If losing weight is your goal, you need to create a calorie deficit. You do that by burning more than you consume. There are 3,500 calories in one pound of fat and the cardio setting is going to blast calories much faster.

Does Walking on Your Toes Build Stronger Calves?

Round, firm calves do more than enhance the look of your legs. Strong calf muscles power your stride, improve your speed and stability and protect you from injury. These are all factors that can boost your performance on the playing field, running track and dance floor. When your regular calf routine becomes old, swap standing calf raises for toe walking. Walking on your toes is a more dynamic exercise that will keep your lower-leg workout fresh.

Toeing the Line
The muscles that make up your calf -- including the gastrocnemius and soleus muscles -- are responsible for plantar flexion of the foot, or movement of the foot away from your shin. When you rise onto the balls of your feet, your calves contract to lift your heels off the floor. Walking on your toes takes it a step further -- literally. As you walk with your heels lifted, your calves remain active, helping you stay upright as they propel you across the floor. Toe walking is a basic body-weight exercise, meaning your body alone serves as resistance.

And There's More
Toe walking does more than build calf strength. It's also great for developing core strength and improving posture. In order to keep your alignment and maintain control as you walk, your core muscles -- including your abs, back and hips -- fire up. Toe walking also develops your proprioceptive ability, or your ability to sense where your body is in space. When you walk on the balls of your feet, you've got a relatively small base of support. Your proprioceptors -- which include sensory and motor nerves -- have to communicate with your body, which then makes necessary adjustments to keep you upright. Working on your proprioception in this way can help improve coordination and balance, which increases movement efficiency and reduces your risk of injury.

Best Foot Forward
To perform toe walks, move into a hallway or push furniture and other items to the sides of a room. Standing at one side of the hallway or room, rise onto the balls of your feet, lifting your heels as high as you comfortably can. Keep your insteps directly over your second and third toes; don't allow your heels to roll forward or backward. Keeping your head, shoulders and hips aligned over your ankles, walk back and forth or around the room for 30 to 60 seconds. Keep your abs engaged, your shoulders down and slightly back, and your eyes forward as you breathe normally. For a greater challenge, hold a dumbbell in each hand, letting your arms relax at your sides. To target different calf muscle fibers, repeat the exercise, first with your toes angled inward, then angled outward. Toe walks can also be done with dumbbells or a weighted vest. If you're working with dumbbells, use the heaviest weight you can handle with proper form for 60 seconds

Walking Smart
To get the most out of toe walking and avoid injury, warm up your lower legs before your tip-toe workout. After five minutes of general cardio activity -- such as marching or jogging in place -- do a set of ankle circles to increase circulation to your calves, ankles and feet. When you walk on your toes, maintain proper posture and move with total control. Follow the exercise with a light calf stretch to maintain flexibility. Facing a wall, step back with one foot. Placing the palms of your hands on the wall for support, gently press your back heel toward the floor. Hold the position for up to 30 seconds. Repeat up to four times before switching sides.

How to Prevent Chafing From Men's Workout Shorts

"An ounce of prevention is worth a pound of cure" is a saying that rings true when it comes to inner thigh chafing from running. Often referred to as "runner's rash" or "chub rub", this skin irritation is the result of multiple factors and is exacerbated by moisture, heat and excessive friction. Fortunately, you can adopt simple and easily accessible techniques to aid you in preventing chafing, although you may have to experiment with various approaches before you find what works for you.

Step 1
Donning the proper attire is the one of the most important factors in preventing thigh chafing from running. Avoid any cotton materials, as these do not pull moisture away from your skin and instead opt for materials that control moisture. Select shorts that are form-fitting but not tight to reduce the shearing, or friction, of loose material against your skin. Look for legwear that does not have a seam running down the center of your inner thigh, as this can be particularly irritating. Make sure to wash anything before you use it, and only apply clean clothes since the dirt and sweat from previously used garments can contribute to skin irritation.

Step 2
Apply baby powder, talcum powder or even cornstarch to your thighs before you put on your shorts to help wick the sweat away from your body and control moisture. If these measures are not effective enough, consider applying a lubricant to your legs to reduce the friction and shearing forces as your legs rub together when you run. Many options are available, including a variety of specially-made products for runners. Try a more cost-effective treatment instead, such as petroleum jelly, an essential oil such as almond or lavender oil, or even baby oil. Apply a full, thin coat prior to running, and reapply as needed for an extended run.

Step 3
Treat your thigh chafing immediately if you still experience it after all of these interventions. Some health care professionals theorize that the chafing can be the result of your specific body design, especially the angle of your hip and knee joints, which can predispose you to chafing. Apply a triple antibiotic ointment to the area and cover with gauze. Avoid any friction for several days to several weeks until your chafing is completely healed before running again.

High-Level Inner-Thigh Exercises With Resistance Bands

Tight, toned and shapely inner thighs require a bit of leg work to achieve. High-level resistance-band exercises can help bring definition to your inner thigh muscles but you might have to shave away some inner-thigh fat in order to see the muscles underneath. Incorporate at least three days of cardiovascular high-intensity interval training -- for example, jumping rope, sprinting or spinning classes -- to burn more calories and shred extra pounds.

Inner-Thigh Landscape
The inner thighs are made up a group of muscles called the hip adductors. The adductors run along the inside of your thighs from your pelvis to your knees and are responsible for moving your knees and hips closer to the midline of your body. Try squeezing a ball between your knees and you'll feel the adductor muscles engage. To really work your inner-thigh muscles with high-level resistance-band exercises, you'll need to work your knees in a butterfly motion, moving away and back towards the central line of your body.

Standing Inner-Thigh Exercise
To perform the standing inner-thigh exercise, you'll need a sturdy chair to anchor the resistance band. Wrap one end of the resistance band around the leg of the sturdy chair and wrap the other end around your right foot. Stand with your right side facing the chair and step away from the chair until the band is taut. Position your feet hip-distance apart and raise your right leg a few inches off the floor and in front of your body. With control, swing your right leg across your body to the left side as far as it will go. You should feel resistance from the band engaging your inner-thigh muscles. Perform three sets of 10 to 15 repetitions on each leg.

Supine Inner-Thigh Exercise
To perform the supine inner-thigh exercise, you'll need a sturdy chair and plenty of room to lie down fully on the floor. To perform this exercise, wrap one end of a resistance band around the leg of the sturdy chair and wrap the other end around your left ankle. Lie down flat on your back with your left side closer to the anchor and scoot sideways away from the anchor until the band is taut. Bend your right knee and place your right foot on the floor. Lift your left leg a few inches off the floor, keeping your leg completely straight. Move your left leg closer to the center of your body against the resistance of the band and then back to the starting postion, engaging your inner-thigh muscles. Perform three sets of 10 to 15 repetitions on each leg.

Walk the Bridge
Bridge pose targets both your thighs and buttocks, including the inner thighs. Using a resistance band, you can amp up the resistance, forcing your inner thighs to work harder to stay in the pose. To perform Bridge pose, lie flat on your back. Bend your knees and place your feet on the floor as close to your buttocks as possible. Place a resistance band over your hips and hold one end with each hand. Wrap the ends of the band around your hands until the resistance band is taut across your hips. Press your feet into the floor and lift your hips toward the sky while you pull down and create resistance across your hips with the band. Perform 10 to 15 repetitions, working up to three sets.

Before You Begin
Before you begin a workout targeting your inner thighs, be sure to warm up your body for five to 10 minutes with light aerobic activity, such as walking or jogging in place. Work your inner thighs two to three times per week, leaving at least one full day in between sessions so your muscles have time to heal and recuperate.

How to Transition From Walking to Jogging

Walking is the first step to developing a jogging program. If you’ve been walking for fitness for two to three weeks, it may be time to step it up a notch and give jogging a try. Pace and duration are two key aspects when first starting to run. Starting slow and limiting your jogs to a specific amount of time or distance can help you to avoid injuries and early burnout. Most importantly, when transitioning to jogging, you need to listen to your body.

Step 1
Develop a cardiovascular basis by walking for 30 minutes at a brisk pace on three to five days per week. Fitness walking will help to develop leg and lung strength while allowing your body to acclimate to physical activity.

Step 2
Start to insert short jogs into your walks. After a five-minute walking warm up, jog for 30 seconds at a moderate pace. Resume walking at the end of the jog to recover. Repeat the 30-second jog every three to five minutes, depending on your ability. Starting slow and increasing the amount of micro-jogs as you become stronger can help you to avoid injuries. Doing too much too soon can cause problems like shin splints, pulled calf and hamstring muscles and tight iliotibial bands, which are ligaments that run on the outside of your thigh and are especially prone to overuse through running.

Step 3
Increase the jogging interval gradually in a continual progression. For example, once you are comfortable jogging for 30 seconds, increase the duration to 45 seconds. The next jump may be to 60 seconds and then 90 seconds. Eventually, as you are capable, aim to jog for five or 10 minutes at one time.

Step 4
Listen to your body. The longer your jogs become, the more stress is placed on your muscles and joints. Leave at least 48 hours for rest and recovery between jogging sessions. Expect some soreness as you tax your muscles, but don’t ignore any sharp pains, extreme discomfort or severe stiffness.

Step 5
Stretch for 10 to 15 minutes following every walking and jogging session to loosen and elongate your muscles, which aids in repair. Pay attention to muscles that tend to get particularly sore and tight from jogging, such as the quadriceps, hamstrings, calves, glutes and iliotibial bands.

Getting the Most From Zumba Fitness

No doubt about it, Zumba Fitness classes are a rocking good time. But if you're new in class, the new environment can be intimidating. By the time you're warmed up and feeling confident, the hour may be nearly over. So don't stand in the corner and wait: Seize the opportunity to wring every bit of fun out of the next Zumba Fitness class -- sorry, Zumba party -- you walk into.

Pick the Right Class
Zumba Fitness isn't quite one-size-fits all. Before you go, check out the range of Zumba classes and make sure you've picked the one that best suits your situation. There's everything from Zumbatomic for kids to Zumba Gold for seniors, and Aqua Zumba for anyone that wants a truly low-impact, water-based workout.

Preparation
Zumba steps are based on everything from Latin dancing to hip-hop and belly dance, so, if you're not already at least passingly familiar with these styles, it can be a lot to take in at once. Consumer Reports recommends taking a prep class focusing on basic moves to build some familiarity with the new steps -- or at least some of them -- before hitting your first Zumba class.

Dress the Part
Cute, logo-branded Zumba-wear is great -- as long as it makes you feel comfortable and confident. If the clothing binds, though, or if you find yourself feeling self-conscious, you probably won't get as much out of the class as you could. So do yourself a favor and opt for comfortable clothing that lets you move freely. Also, wear stable shoes that let you pivot and move in any direction -- including side-to-side -- without sticking to the floor.

Move More
The more you move, the more calories you burn. Even if you can't quite let loose and enjoy the Zumba ride just yet, make a conscious decision to make your arms move, to push yourself farther to the left, right, front or back when the steps pull you across the floor, and to sit into squatting or lunging moves as much as you can. Go ahead and shimmy for all you're worth, too -- every move you make just burns more calories.

Relax
Zumba's slogan, "Ditch the workout, join the party," isn't all talk -- these classes are really fun once you let loose and relax. So go for it. Everyone else is too busy doing their own moves to judge you. The more you relax, the more you'll let yourself shift, shimmy and shake. Remember, the whole point of going to a Zumba class is having fun and getting fit -- no need to stress about getting the moves just right.

Choose a Familiar Instructor
Choosing a Zumba instructor whose style and steps you enjoy means more fun, more fitness in every class. Although she'll introduce more moves every so often, you'll quickly become familiar with her standard repertoire of dances. The more familiar you are, the more you can let loose, enjoying yourself and torching those calories.

The Effects of Cardio Between Weight Lifting Sets

If you are a busy person and pressed for time at the gym, you may feel you have to choose between lifting weights or doing cardio. But the two activities need not be mutually exclusive. There is growing evidence that interspersing bursts of high-intensity cardio between your weight training sets is an effective and time-efficient way to achieve optimal fitness and improve your overall health.

Conventional Weight Training
Traditionally, weight training is geared to building muscular strength. The American College of Sports Medicine recommends performing two to four sets of eight to 12 repetitions at a resistance that leads to fatigue. Each weight training set is typically followed by a recovery break lasting from 30 to 60 seconds, which gives your muscles time to regenerate ATP. While the conventional approach is tried and true for building muscle and increasing strength, you can add another dimension to your workouts by using your recovery time to perform intervals of high-intensity cardio.

High-Intensity Interval Training
High-intensity interval training, or HIIT, is gaining ground as a safe, effective and efficient way of maximizing your workout time to reap benefits for both your muscular and cardiovascular systems. Immediately after completing each weight lifting set, begin a 30- to 60-second bout of high-intensity cardio such as jumping rope, running in place, jumping jacks, bench step-ups, jumping onto and off of a platform, or other activities that challenge your cardiovascular system. Allow minimal rest before and after intervals, and proceed immediately to your next weight-lifting set.

Fitness and Athletic Benefits
HIIT training can improve athletic performance and increase overall fitness. In a presentation to the NSCA's Tactical Strength and Conditioning Conference, exercise physiologist Guy Leahy championed HIIT as an effective way to improve aerobic fitness, strength, power, muscular endurance, speed, flexibility, agility and coordination. A 2012 review of literature published in the "Journal of Physiology" found that the cardiovascular benefits of HIIT were equivalent to or superior to long-duration continuous aerobic training. Combining cardio and resistance training helps reduce body fat by increasing your caloric burn during your workout and elevating your metabolism for up to 72 hours post-workout.

Health Benefits
In addition to improved fitness and performance, interval training can benefit health. According to Leahy, HIIT can lead to an improved cholesterol and triglyceride profile, increased mitochondrial proteins and oxidative enzymes in the muscle, improved blood pressure, better cardiovascular health, better regulation of blood sugar, improved insulin sensitivity in the cells, an increased ability to break down fat, improved oxygen uptake, and increased anaerobic power. Because "lack of time" is the most commonly cited reason for not exercising, HIIT may be the ideal solution for folks who are time-challenged.

The Advantages of Losing Weight

It can be easy to pack on the pounds over the years as a result of poor dietary choices and minimal exercise. Although burning off your excess pounds isn't nearly as easy, it leads to far greater health. If you've reached the point at which you're fed up with feeling sluggish or don't enjoy looking at yourself in the mirror, a regimen of regular exercise and a low-calorie diet plan can lead to a multitude of mental and physical health benefits.

Every Little Bit Helps
You don't need to lose a monumental amount of weight before you experience the health benefits of a thinner body. According to the Centers for Disease Control and Prevention, your body begins to experience benefits upon losing just a moderate amount of weight. The CDC notes that by losing between five and 10 percent of your body weight, you can experience positive changes in your blood pressure, cholesterol and blood sugar levels.

A Healthier Body
Even a slight amount of weight loss can lower your weight from obese to overweight or from overweight to a healthy weight. As you continue to shed the pounds, you lessen your risk of having to contend with a significant array of weight-related issues. People who are overweight or obese have a heightened risk of coronary heart disease, diabetes, arthritis, joint pain, sleep apnea, hypertension and certain forms of cancer.

A Happier Mind
Being overweight or obese can lead to increased stress, anxiety and even depression, especially if you're unhappy with your physical appearance. These issues can lead to unhappiness in your personal and professional life. Losing weight, though, can positively change your appearance and self-image to help reduce your stress and anxiety. Building a healthier physique can give you the confidence to try for a promotion at work or ask that special someone out on a date.

Ignore the Shortcuts
When attempting to lose weight, ignore the fitness industry's weight-loss fads and focus on exercise and diet. A key to success is developing a fitness regimen and diet that is fun and challenging, as a program you enjoy is easier to sustain for an extended duration. The safe range of weight loss, notes the CDC, is 1 to 2 pounds per week. Weight loss in this range means your body must burn 3,500 to 7,000 calories beyond those it consumes over the course of the week. As you reach your weight-loss goals, continue to exercise and eat well. Preventing your weight from returning requires just as much discipline as losing it in the first place.