Thursday, October 16, 2014

RISE and SHINE !!!

R I S E .. and shine all my beautiful people out there !!! But did you know that this simple word, RISE, is actually an acronym for something pretty cool in the fitness world that might just be your go to guide on how to schedule training each week!! By using this simple set up you can create positive changes to your physique and it's as simple as this:

~RISE~

R- Resistance
I- Interval
S- Stretching
E- Endurance

Now let's take a deeper look into each term !

Resistance training is based on using an outside force such as your body or an implement such as weights to create greater stimulus in the muscles with a period of adaptation. Over time this resistance must be increased to facilitate growth. Another term for resistance training is also known as strength training. Here are a few examples of resistance training: Olympic lifting, power lifting, and weight lifting. Try to add in resistance training on non consecutive days with full body lifting.

Interval training can be described as any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, running sprints on a treadmill or track as fast as you can for 30 seconds and resting for 20 seconds for 8 total rounds. The benefits of using interval training are excellent for those days your short on time in the gym. You burn more calories during a HIIT workout, and it will kick your body's repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after a steady-pace run. Add intervals into your routine 2 times a week!

Stretching has many benefits such as increased flexibility, reduced muscle tension, enhanced muscle coordination, and increased energy levels. Make sure that you are sufficiently warming up your muscles BEFORE stretching them out. Also, try to incorporate one long duration stretching session like yoga or Pilates per week to de-stress your body and mind.

Endurance training is performing steady state cardio for longer than 30 minutes consecutively. Endurance training is great to add into your regular routine along with doing interval training on the other days of the week to facilitate muscular changes. Endurance training is great for your heart to maintain healthy functions. Endurance training also enhances your immune system by creating extra proteins necessary for production of white blood cells and antibodies. As with any exercise, long duration cardio will help you to sleep better and have increased circulation throughout your body.

Try to keep RISE in mind when planning your training routines for the week for a balanced training program !!!

And now a little treat for you !!!

Here is a healthy night-time craving busting snack that won't derail your results:

Healthy protein packed yogurt with apples !
-3 oz of pumpkin puree
-3 oz greek yogurt
-1 tbs. cinnamon
-1 scoop of protein powder
-1 tbs. or 16 grams peanutbutter
-1 apple

Mix the greek yogurt, pumpkin, cinnamon, and protein powder together. Serve with a sliced apple and Peanutbutter!!

Yum Yum... this is high in protein, fiber, and fat. The best combination for muscle preservation while you sleep !!!

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