Get the Most Out of Your Treadmill Workout

Bored running on the treadmill?  Here's a great interval workout that makes time fly by!

The treadmill running continues since the mile high snow banks make it unsafe to run in my neighborhood.   Here's a treadmill workout to get you through the next few months until we can hit the pavement!

**Interval training builds endurance and burns more calories in less time.

 

Total workout time: 28 minutes

Time/Incline/Speed

 

Warm-up:                                            2 min/0/3.0

Run:                                                    2 min/6/6.0

Recover:                                              2 min/0/3.0

Run:                                                    4 min/6/6.0

Recover:                                              2 min/0/3.0

Run:                                                    6 min/6/6.0

Recover:                                              2 min/0/3.0

Run:                                                    4 min/6/6.0

Lower incline but continue to run:      2 min/0/6.0

Recover:                                              2 min/0/3.0

 

 

Level of difficulty: Intermediate.

Modify incline and speed according to your fitness level.

Read more »

DC Fit Week, No Excuses

What is the largest obstacle to your workout? Many people complain that they don't have the time to work out, they can't afford a gym membership or they simply do not know how to exercise and eat right.  What if you could take a week of exercise classes ranging from Zumba and Body Pump to Yoga, for free?  What if your local happy hour at 201 Lounge served "health drinks" and nutritional appetizers for free?  What if you had fitness, financial and nutritional experts at your fingertips to answer all your questions regarding health, money and nutrition for free? Well, March 21-25th in Washington, DC you can have just that.

Yesterday marked the beginning of DC's First Annual DC Fit Week, a full week of free classes and health events focused on holistic wellness.  The brainchild of a husband and wife team Rahiem and Charlotte Swann, DC Fit Week is geared at getting DC off the couch, getting around the myriad of life's excuses and promoting financial, mental, nutritional and physical fitness education."There is always an excuse not to workout, our goal this week was to take away any excuses why people could not workout," said Charlotte, a native of Mississippi.  

Three years ago Charlotte, an avid cook, was over 200 pounds and one of America's 25% of inactive adults.  Now, a exercise enthusiast, she stands side-by-side with her husband Rahiem promoting the motto, of "no excuses." Together they have created a concept they hope will reach the thousands of inactive adults in DC.  The rest of the DC Fit Week team is a amazing combination of DC small businesses including members from  "Bitches who Brunch," and the owners of Sisarina and NGAGEDC among others.

For those who cannot make it to the 50+ free workout, nutrition and financial fitness classes this week,  try one of DC Fit weeks "happy hour activities."  Tonight at 201 Lounge, DC Fit Week is hosting "A Decompression Happy Hour" to "destress, decompress and leave excuses at the door."  On Wednesday, March 23, 2011 DC Fit Week will be hosting a Fitness Fashion Show and Expo at Sport Club LA to highlight work to workout attire that makes it simple to transform your daily business attire to comfortable exercise apparel and lighten your daily load. After the fashion show, the Fitness Expo will have a panel of fitness, financial, nutrition and wellness experts on hand to  answer any questions you may have. In addition,  the DC Fit week is offering coupons for discounts and trial  memberships at a number of gyms and small businesses in the DC Metropolitan area.

For more questions regarding DC Fit Week, you can visit their website at DCFitWeek.Com.

Read more »

DC's Hidden Treasures: Horseback Riding and Fitness

Stables at the Rock Creek Park Horse Center

When I first met Max it wasn't love at first sight.  He was hairy, slightly overweight, and honestly he smelled like an animal; but when I looked into his dark brown eyes I knew, if I played my cards right, I'd make a new friend before all this was over.  Moments later I was saddling Max and learning the basic principles of riding a horse.

 

All of us have bucket lists, that secret list of all the things you want to do before you reach life's milestones.  For me, horseback riding fell somewhere between trapeze school (check) and riding a mechanical bull after a few shots of tequila (double check).  So as I saddled Max close to the outskirts of  Washington, DC at the Rock Creek Park Horse Center, I checked another "to do" off my never-ending list.  It was time for this city girl to reach back to her country Louisiana roots.

 

Hidden within the 12 miles of Rock Creek Park, the Horse Center has been a part of DC culture since the 1900's.  The Horse Center is DC's only full-service equestrian stable and offers a multitude of services, from pony rides to riding lessons and boarding facilities. About two-thirds of the horses are privately owned, and the rest are owned by the Horse Center. The Horse Center's horses are available for private and group lessons and trail rides. Thankfully for all us country-city girls no riding experience or equipment is required.

 

Now you may be wondering what horse riding has to do with fitness?  While it isn't considered by most Americans as the most "athletic" form of exercise, horseback riding requires that the rider have significant balance, plenty of core strength and upper and lower body muscular endurance to maintain proper posture and prevent the one thing everyone fears, falling off.  Beginners may be surprised to learn that riding can provide an almost full body work-out, utilizing most of the body's major muscle groups. Muscles worked: arms, shoulders, core, glutes and legs. In addition, riding a horse burns more that 150 calories per hour depending on the intensity and the skill of the rider.

Correct posture and riding stance are very important for controlling your horse and maintaining your balance in the saddle.  Many horse riders are encouraged to do exercises that strengthen the essential muscle groups in conjunction with training. In particular, exercises that strengthen and stretch those muscles are popular amongst riders.  General examples of  types of exercises would be Yoga, Pilate's, and certain forms of dance. In addition, by using basic exercise principles riders can use stability and weight training exercises to prepare.

 

Each of the exercises I have chosen mimic some aspect of the correct form for English style horseback riding.  The more you train these muscles using similar movements the better your form and posture.  For instance, when working the arms you want use motions that mimic the lifting and lower motions used to brake, and turn the horse like biceps hammer curls and tricep kickbacks.  When working your core muscles you want to focus on strengthening the muscles to maintain proper posture.  Key functional exercises for the lower back include sitting on stability ball, supermans, and good mornings.

 

When working lower body, riders want to focus on exercises that mimic the riding stance.  When exercising the glutes riders should try plie squats, which also work both you inner and outer thigh muscles. Other exercises that focus on legs and thighs include: wall squats,  seated leg raises on stability ball,  seated calve raises on stability ball,  and the inner thigh squeeze using the stability.  In addition to increasing endurance and providing resistance, doing these exercises on the stability ball enhances the intensity of the exercise and works on your balance and posture.

 

It only took thirty minutes for Max and I to bond. Before long, I was effectively directing Max to walk, stop and turn.  By the end of my lesson, with the aid of my instructor and a little coaxing, Max and I even managed to do a little trotting. Although I am far from solo trail rides or professional dressage, I know that this won't be my last time visiting the Horse Center.  This country-city girl definitely has a lot more to learn.

 

Other Resources For Horseback Riding Fitness:
http://www.wikihow.com/Get-Into-Shape-for-Horseback-Riding
http://horses.about.com/od/learntoride/a/ridingexercise.htm

Read more »

Are You Addicted to Exercise?

The feeling of accomplishment you get after completing a good workout is great. Your heart is dancing to the healthy beat in your chest and you feel invigorated. It's hard to think of exercise as a bad thing since it so often comes with life-enhancing benefits.

Behind the idealized culture of fitness, cute workout gear, and lean bodies lies another world of extremes-- the world of an over-exerciser. Exercise can become a negative.

We all want to be healthy, but it's important to make sure that we are exercising in the right way. Here are some important factors to consider when thinking about the way you workout.

 

What motivates you?

            Determine what it is that inspires you to get out of the house and into the gym. Fitness expert Jenny Skoog, a New York City personal trainer and founder of SkoogFit , suggests that examining motivating behaviors is key to determining the difference between positive and negative exercise.

"A 'positive exerciser' schedules exercise around work, social life and relationships resulting in feelings of control, competence and mental and physical well-being," says Skoog. "It turns to a negative addiction when the exercise becomes compulsive, trumping considerations of well-being, relationships and career."

 

Is your body fighting back?

            Susan Moore is the Program and Exercise Coordinator at The Renfrew Center in Philadelphia—a residential treatment center designed to assist women with eating disorders and behavioral health issues. Moore notes that a person who is exercising too much may begin to see effects in the deterioration of bodily mechanics. Your body may show signs of stress in the form of stress fractures, tendonitis, fatigue, amenorrhea (loss of period for an extended period of time), osteoporosis, and even kidney failure.

 

How much is too much?

            Skoog has observed that most over-exercisers will often push their bodies to the limit in order to fulfill their need.

"They're not satisfied until they've pushed themselves to their threshold and a lot of these people will go to the gym with a plan and will exceed that plan," says Skoog.

 

Missing that nutritional balance?

Ryann Smith, RD, a nutritionist at The Renfrew Center explains that everyone needs a balanced diet, not just those who exercise frequently. She emphasizes including important sources of nutrients such as complex carbohydrates, lean protein, fruits and veggies in your diet. Smith also recommends eating pre and post-workout snacks, which aid your muscles when they are under stress.

            "An example of a pre-workout snack could include a yogurt with some fruit and nuts or a tuna or turkey sandwich," Smith explains. "A post workout snack could be a smoothie consisting of fruit, yogurt, peanut butter and oatmeal."

 

Need to mix it up?

            If you're looking for an exciting way to stay in shape, Skoog suggests picking a different sport every season.

"If it's spring, maybe you can do an indoor volleyball league then cross train with jogging. Take up bike riding and sign up for a race in May. For summer, take up tennis. You can do it with a friend."

Skoog also emphasizes to her clients that it's important to vary the intensity of your workouts. She suggests switching up between endurance training, cardio, yoga or Pilates (among other workouts), and rest so that your body doesn't get overworked and prone to injury.

 

 

Listen to your body

To alleviate the symptoms of over-exercising, Skoog suggests the following:

• Rest: Listen to the body—if it's sore, rest! Schedule at least 1 rest day/week.
• Sleep: 8 hours/night is essential
• Massage: Work out those knots and kinks!
• Hydration: A car needs oil. The body needs water.
• Meditation: Find a positive mantra throughout the day. Every day.
• Social support: Reach out to friends for help and open a dialogue.
• Cross training: Cardio is only one component of fitness: discover strength and flexibility, too!

 

Seek the appropriate resources

Experts say it is important to note that while over-exercising is not considered to be an actual medical condition, it may be an indicator of one.  "Over-exercise is a component of an eating disorder—it is not a disorder or an addiction in itself," Moore explains. "It is found in Bulimia Nervosa as well as Anorexia Nervosa."

If you or someone you know may be an active over-exerciser, obtaining the opinion of a trained professional could save a life! Talk to a personal trainer or a nutritionist to discuss healthy ways to feel your best. There are also a ton of resources out there like The Renfrew Center, which has locations in ten different states.

In the end, the most important thing is to know your body, respect your limits, and be realistic with your goals.

"Examine your motivation for exercise before, during and after the workout," Moore says.  "Find ways to exercise for enjoyment, socialization and overall health."

 

Jenny Skoog is a certified Personal Trainer with National Academy of Sports Medicine (NASM) with additional certifications in Pre/Postnatal, Kettlebells, Spin Instructor, a DONA-International Trained Doula and has completed courses on Special Populations, Integrative Flexibility and Self-Myofascial Release. She is the founder of SkoogFit in New York City. You can read her blog athttp://skoogfit.wordpress.com/.

Susan Moore, MA, RYT, AAAI is the Program and Exercise Coordinator at The Renfrew Center of Philadelphia, where she manages exercise and group therapy programs, facilitates exercise groups and assists residents in developing an exercise plan upon discharge. Learn more about The Renfrew Center at http://renfrewcenter.com/

Read more »

Losing Weight Is Nothing Compared to KEEPING It Off

After weeks (or months) of dedication to your workouts and denying the unhealthy cravings that try to tempt you away from your diet, you're finally where you want to be. Those new jeans hug your curves just right, and the sound of the zipper affirming your success is like music to your ears. Mission accomplished.

Losing weight can be tricky, making sure that weight doesn't come back to haunt your figure is even more of a challenge.

Typically, "phase one " of the weight loss plan is usually the shortest. The most extensive part of the process is maintaining the results. Just like a garden, you put in the hours to make it as beautiful as possible, but it needs to be watered and maintained regularly to keep it looking wonderful.

Lori McCarty is a personal trainer in New York City. She's often involved in "phase two." She not only helps clients lose weight, but focuses on maintaining a healthy lifestyle afterwards. She lends us these tips for making sure your new physique stays fit.

Get a grip

While it's important to stay on track, don't let the scale control you. Lori advises most of her clients to weigh themselves about once a week. Because weight fluctuation on a day-to-day basis is typical, stepping on the scale every day may cause unnecessary alarm and paint a picture that is less than accurate.

            "Fluctuation is normal. Of course, people who weigh everyday may get different weights and they start to panic if they've gained a pound since the day before. A lot of it has to do with water. It's not a bad thing to gain water weight," says Lori.  Hormones and stress may also lead to fluctuations.

            When you do decide to step on the scale, Lori believes the best time to do so, contrary to popular belief, is at night. She suggests that weighing yourself in the evening is a more natural indicator of where you really are, as opposed to weighing yourself in the morning when your body is probably a little dehydrated after not having anything to drink during the night.

Keep the pace

Make sure you eat breakfast. A common misconception is that less is more. On the contrary, skipping breakfast can be detrimental to all of the hard work you've put in. Lori explains that nearly 78% of people who eat breakfast better maintain their weight loss.

Similarly, it is very important to maintain a steady diet. Over indulging followed by a period of dieting is out of the question.

"Inconsistencies in diet can cause fluctuation. Eating consistently throughout the week and the weekend is key," says Lori. "Some people tend to say 'If I eat well during the week, on the weekend I can eat a lot and I'll be okay'. People that eat consistently even on the weekends have the most success."

            Eating processed foods and eating out frequently may also impact the way your body feels and functions.

Pump it up

Lori also recommends adding in resistance training to your workout regimen. It not only helps you burn calories more efficiently, but also fights the loss of lean muscle so the only thing you're losing is that unwanted fat.

Lori normally encourages her clients who have lost a significant amount of weight to work extra hard to maintain the weight loss for a solid two years. This significantly increases their odds for continuing longterm success.

Brag a little

One final thing that can add to that component aside from diet and exercise is sharing your success story with others.

"I think anytime someone loses weight and they can continue to share their story and influence other people, it just reaffirms them. It reaffirms their principles and the things they've worked so hard for. Someone's story may also help other people," explains Lori.

Try out some of Lori's guidelines, and hopefully you'll be able to hear the sweet sound of the zipper on your favorite new pair of jeans for a long, long time.

 

 

Lori McCarty received her Master's in Exercise and Sports Science from University of Memphis. She has worked in personal training and group fitness instruction for ten years. A native Mississippian, Lori resides in New York City with her husband and two children.

Read more »

Activity and Our Well-Being

What do these people have in common?

• A three-year-old girl running awkwardly to her mother across the lawn while smiling.
• A housewife, age 43, trotting in the park with her colorful running shoes.
• A skinny boy of 15 trying to keep up with the pack in a cross-country race, hoping to be part of the team.
• A 29-year-old teacher who walks to the starting line with his wife, two children and a picnic basket and welcomes his opponents with great pleasure.
• Far behind the front riders, soundly defeated, a solitary rider gives the maximum, excited because he is beating his personal best.
• A nuclear physicist, 39 years old, passing the finish line and trotting to 36th place, quite pleased with himself.

In the first description the young girl is running for the pure joy of moving. She can be compared to a young dog chasing a ball or a foal galloping in a pasture. This pleasure from the kinesthetic sensation of speed, power and natural freedom is wild and intrinsic. Her motivation is being present in the moment and embracing the joy of freedom and movement.

Humanity has indeed evolved. Although we're not so fast on two legs as most of the large animals with four, these animals in most instances are running for their lives or to catch their dinner; their motivation is survival. Anyone who enjoys running as part of her physical exercise routine knows the pleasure experienced during a run.

Ask any of the great runners what their main motivation is behind continuing to run, and they will all give a similar story to of "being competitive and enjoying the challenge of the race itself" or "running gives me a sense of freedom no other type of exercise or sport provided." Case in point is Ron Clarke (who was in his day an outstanding distance runner), who once said, "I have a total pleasure to run 100 miles a week. If it was not the case, I would not do it."

Our overall wellness or well-being is not strictly tied to whether or not we engage in the activity of running, but we can use this sport as a great example for how embracing what provides us pleasure in sport can support our overall health and wellness. Worldwide there are thousands of people who run for fun. And when they run, they run like the young girl previously mentioned: with an absolute joy. A child can naturally run as a part of any game in which she's engaged. My three year old is a runner at heart. He truly runs because he loves to move. He watches his feet hit the ground, he turns to see the trees on either side of him flash by or catch a glimpse of his reflection in the glass. His motivation is having the ability to move independent of needing assistance from another. Being a little older, his motivation will include the challenge behind the game as the games will include more formality like playing tag or other impromptu races. Later it will include physical wellness to enhance his ability within traditional sports such as basketball, football, rugby, hockey, etc. As adults, our games are reasonable and mostly our motivation is for improved health and physical wellness with a hint of competitiveness.

We all know and recognize all types of exercise are beneficial to our health. The benefits of sports are not limited to weight loss or muscle, as sport also contributes to our physical and mental well-being. Putting ourselves up to a challenge allows us to move out of our comfort zone and expand our own capabilities, even if just slightly. This translates into improved confidence that is not bound to strictly the sport but also easily moves into our personal and professional lives. We can talk about the endorphins released during exercise that positively impact our moods and enhance our outlook on our reality, but we need to stay focused on the motivation behind our engagement in sports and activity; the "highs" we experience during activity are wonderful motivation to get up off the couch and get our bodies moving.

When seeking to find a balance in our lives, we need to look at what is the root desire or outcome we ultimately seek. Overall wellness must include a physical element, and when we find this challenging to embrace it means our motivation to get ourselves moving needs to be strong enough to overcome the barriers before us. Negative thinking, lack of ability and the simple barrier of being out of shape and not having the capability to embrace physical activity – or so we think. One of the most important exercises for your well-being is aerobic exercise. This kind of exercise accelerates the heart rate.

We always compare ourselves to others, but when looking to include physical activity or increase our level of physical activity to enhance our overall well-being it is important to remember we can only compete with ourselves. Additionally, don't be afraid to ask for support from a few close friends to help your motivation up and your commitment to improving your overall wellbeing.

Until next time, embrace your inner wisdom.

Namaste,
Karen

Read more »

Fat Loss vs. Weight Loss

Most trainers and other professionals will tell you that to lose weight, you must use more calories than you consume, and they would be correct. However, if your goal is to lose fat, not just weight, then you may need to change the rules a little. Decrease calories and you will lose weight, but you may also lose muscle. Increase calories and you may gain a little fat, but you may also gain muscle. In order to lose fat, you need to begin to look at food differently.

Not all calories are created equal. For example, midmorning you decide you are hungry and within your reach are glazed doughnuts and a container of low-fat Greek yogurt. Each contain the same amount of calories, however, the doughnut has 4 grams protein, 11 grams of fat,(3 gm are saturated fat), and 12 grams of sugar. The yogurt (3/4 cup) has 11 grams of protein, 4 grams of fat, and 5 grams of sugar (depending upon brand). One choice will provide you with sustained energy and have a smaller impact on your glucose levels, and will favorably impact muscle metabolism; the other will give you a short burst of energy and send your glucose soaring – which is going to negatively impact how your body metabolizes the calories.

People trying to lose weight also believe that the longer they spend doing cardio or working out, the more weight they will lose. This is true. However, they may be losing more muscle than fat, depending on what type of workout they are performing. Lots of cardio, with no resistance training, can make a person skinny-fat; sure, you lose weight, but you are flabby with no muscle tone.

Becoming a healthy weight combines both proper nutrition and exercise. If you are a female, don't be afraid of weight training, it will help you to build muscle, (not bulky muscles), which will help increase your metabolism, which, in turn, will help you to lose weight. If you incorporate HIT cardio into your regular weekly cardio schedule, you will improve both your aerobic and anaerobic metabolism. This, coupled with choosing the right foods, will help your body become a fat burning powerhouse, give you more energy, and help you become a healthy individual.  

Read more »

How to Live a Healthy, Stress-Filled Life

It wasn't very long ago that I found myself at the doctor's office thanks to a little mishap. After the usual "check in" routine of weight, temperature and blood pressure, I was left to stare at the posters on the wall until the doctor made his way to my room. For the first time in my life, I noticed the blood pressure chart that tells you what's healthy and what's not. Having just received an "Oh wow" after taking mine, I was suddenly aware of how GREAT my blood pressure is. And while I hadn't previously known what the numbers meant, I do know that my numbers have been very close for the last several years (also known as some seriously stressful years of my life).

I'd always been worried about my stress levels and the damage I might have done to my body. But the more I thought about my numbers and my stress, the more I realized that I've always managed it extremely well. Here's a breakdown of how I keep my stress levels in check, despite having had plenty of reasons to have a breakdown at times!

Don't Let Things Fester

When I'm upset or stressed out about something, I can usually only sit with it for a short period of time. MAYBE a day max, but for the most part, I can't go but a few hours before processing and extracting it from my body in some way. I do this in several ways...

• Write in My Journal: This is almost always where I start. If I even have a hint of a nagging feeling or frustration around something, I know I need to sit down with my journal and just write. I write what comes to mind and before I know it, clarity around what's eating at me pours out.

• Talk to a Great Friend: There's nothing like spilling your feelings, fears, stresses and frustrations to someone you can trust with every word. Someone you can also trust to give you honest feedback about your situation.

• Address the Problem Head On: Sometimes people stress me out and other times it's situations. Once I take the time to process what I'm feeling on paper (or talking to a good friend), I move on to addressing the problem head on. I talk to the person who is frustrating me. I deal with the project or task that's causing me stress. I take action towards resolving the situation. I never process these things and then leave it at at that. If you don't deal with what's stressing you out, it's only going to happen again and again.

Do What's Good for the Soul

There are some days that I'm just too stressed out and overwhelmed to focus. This only causes more stress because I have so much to do and I can't seem to get anything done. This is when I make it a point to walk away from my to do list and whatever it is I'm working on. I do something that's good for my soul and will recharge and refresh me so that I'm able to tackle my workload. Sometimes this involves the beach, a good book or a walk around the block. Whatever it is, I make sure that it gets me out in the fresh air doing something I love!

Get Over It

You heard me. GET. OVER. IT. I've had some pretty crappy things pulled on me in my life and I don't have one tiny ounce of resentment towards those people. I don't hold grudges and have no ill-will towards anyone in my life. I certainly don't always forget, but I absolutely get over it and move on with my life. I can't tell you what a powerful feeling it is to truly get over something. To not have any of your emotions or energy invested in someone or something negative. There's no good that can come from grudges and resentment. And besides, these things are ALWAYS in the past and that's where your associated emotions need to stay.

Move and Nourish Your Body

On top of managing your stress, you need to take great care of your body. Research is clear that negative stress has a definite impact on your health and immune system.

• Get in a Great Workout: Run, lift some weights, take a walk or hike, do some yoga. When you're stress is so high that you can feel it running through your veins, burn it off with a blood pumping workout! Personally, I love to run as it's the only workout that "clears the stress congestion" that I feel in my chest.

• Get Enough Sleep: Stress wears you down and you need to make sure that you're giving your body the proper amount of sleep that it needs. When I'm stressed, I've got to have at least 9 hours of sleep. You better believe that I take it, because if I don't, I often end up sick and exhausted.

• Eat Healthy, Nourishing Foods: I like to snack when I'm stressed… particularly on chips. Things I can crunch, crunch, crunch! But those chips leave me feeling bleh, which never makes the situation better. When I eat clean and healthy foods, I have more energy, my mood improves and I don't feel icky on top of feeling stressed.

None of this is to say that living a high-stress life is okay, but the fact is, we all experience stress from time to time. So take some time to think about the things that nourish your soul, relieve the tension and make your body feel it's best. More importantly, USE THOSE THINGS when you find yourself stressed or overwhelmed.

Read more »

Exercise Less, Burn More Calories!

Warmer weather means more of us are headed out to play in the great outdoors. Exercising smarter may help you reach your fitness goals sooner, according to theAmerican College of Sports Medicine.

A type of exercise called high-intensity interval training (HIIT) can literally intensify and supercharge your fitness. During a series of intervals, you push yourself hard for a brief time – even for only one minute – then rest for a brief time to recover. You then keep switching between exercise and rest until your session is finished.

"The real advantage of HIIT versus distance training is that you can get the same benefits – such as fat loss, improved muscle cell function, increased oxygen consumption and improved anaerobic capacity – but you don't have to exercise as long," said Michael Bracko, Ed.D., FACSM.

You can continue to burn off extra calories for up to 24 hours after the session, according to the ACSM. Many types of activities, including bicycling, running, in-line skating, and stair-climbing can be incorporated into your interval training.

And you don't have to keep your eye on the clock the whole time. Instead of checking your watch while you work out, you can run the distance between several telephone poles, then walk past several more. Or you can try choosing houses, mailboxes, bridges, and other objects ahead of you to serve as your start and finish points.

Since this tends to provide an intense workout, the ACSM urges people to:

• See your doctor for a checkup before you dive into it
• Include a warm-up before each session, and
• Skip the intervals if you have an injury.

"HIIT can be crazy hard, and it's not for everyone," Bracko said. "Always warm up for a long time before starting the intervals. If you have an injury, or if you have not been cleared to exercise, please do not begin a HIIT program until those are resolved."

Read more »

Bad foods you should be eating-1

Peanut Butter

The bad rap: Peanut butter is super-fattening.

The good news: Peanut butter is high in fat, but that doesn't mean it's fattening. (Gaining or losing weight, and body fat, basically comes down to balancing calories.) That said, peanut butter is a concentrated source of calories, so you don't want to go overboard. But you don't need to eat tons to feel satisfied: just a tablespoon (90 calories) or two of peanut butter goes a long way. Plus, peanut butter provides protein and folate, a B vitamin important for the healthy development of new cells. 

More to Keep You Slim:
7-Day Plan to Lose 2 Pounds
4 Secrets of Slim People

Read more »