Spinning

For my final post in this blog I would like to talk to you about spinning. Spinning is an excellent way to get in shape and to try something new. Here are 5 reasons you should try it!

1. You get to listen to some really fun, heart pounding music while you do your workout. The music is an excellent distraction and motivator for anyone trying to get through a spin workout.

2. Spin classes will give you beautiful, shapely legs! The major focus of spin classes is obviously the leg muscles and this shows after just a few weeks of spinning.

3. You can get abs from spinning! While obviously the legs are the major focus within a spin class proper form allows you to work your core and to see results.

4. It is good for the booty! The first day after you partake in a spin class you might be too sore to move around too much. You can really feel the way your booty, legs, and abs have been pushed to their limits.

5. Everyone can move at their own pace because the bikes are pushed by individuals. If someone wants to peddle faster of slower they can and this allows for a diverse group of athletes to partake in spin classes.

 Here is a more detailed article on the benefits of spinning!


Thank you guys for reading this blog and for being passionate about fitness! During this project I have learned about people's personal preferences within fitness and that fitness itself is always growing and changing. People have many different way they like to get active and I think it is important to explore different options.

Shark Week

This week a group of my fellow employees were hanging out and watching Discovery Channel's Shark Week. While the sharks were entertaining we began to feel groggy and sedentary from sitting for so long. Until one of my friend suggested we find a "Shark Week Workout" online. At first I was skeptical of this even existing, but rule number one is never underestimate the internet or shark week.  

After a few minutes this is what we found and in a matter on no time we were sweating and shouting out whenever one of the "rules" occurred. I think this was so much fun because we did it in a group and it became more like a game.


Let's say Shark Week isn't your thing. (Hypothetically, because what kind of person doesn't like Shark week)  This instruction guide made me curious as to the other types of TV workouts available. Below are a few more that I have found.

There are so many fun and innovative ways to break a sweat and I think the Shark Week Workout allowed me to see working out as something that was not always serious, but could be fun for everyone.

Fitness or Child's Play?

I feel so lucky to work my summer job because I get to work with children at a day camp. One of the reasons this job is too good to be true is the active lifestyle it promotes, not just for the employees but the campers too.

This week at camp we had the classic battle of Color Wars. What this consists of is splitting the entire camp into teams, competing in events, and then crowning a new champion.

As we organized and put on this event the importance and fun and fitness became apparent to me.

The great thing about Color Wars is the fitness it promotes to young children through fun activities.

The events include: Big Shoe Race, Sack Race, swimming relays, and many other team building activities. The wonderful thing about this is it encourages children to step away from their phones and computers and make childhood memories. I think summer camp in general is great for this and that it gives children the ability to work on healthy habits. Besides Color Wars camp encourages daily physical activity. We have archery, kayaking, pool (twice a day), sports, fitness fun, and many other activities that promote an active lifestyle.  

Healthy lifestyles are easier to stick to when an individual is a part of an encouraging and motivating community.  Luckily for me there is always someone working out before or after camp and this is a great way to stay motivated. My campers teach me so much everyday and I believe that sports  and physically challenging games allow them to problem solve and grow.

It may feel silly as an adult to play with shaving cream or run in shoes too large for you, but these messy relay races are fun for the whole family.


Please comment with any fun suggestions for relay races or outdoor camp activities.

  

Jamming

Some people prefer to workout with music and some prefer to leave the music at home.

After talking with some of my coworkers about the music, no music debate I found that those who need music to workout have some strong feelings about it.

Many pulled out their phones and proudly scrolled through their masterfully crafted playlists. For those of you that are just getting started with your workout routine or those that would like a change I found a webpage that allows you to chose your musical preferences and will create a playlist for you. 

http://www.bestworkoutsongs.ws/mix-maker

There are a few websites dedicated to making playlists to fit your mood and working out is quickly becoming a focus of these sites.

http://8tracks.com/ Is a website that allows you to make playlists for working out and any other mood you could be experiencing.

Use these websites to find out the kind of music you like to workout with and then create your own playlist!

Stay motivated! 

To sprint or not to sprint?

Once you get into your routine of working out it can be really difficult to change things up...

Today I will be talking about the benefits of adding a sprint interval workout into your weekly schedule. I found this article that discusses the many benefits of interval training and I wanted to see if you guys had any thoughts.

Benefits of Sprint Workouts

Do you believe this article is unbiased?

If you were to attempt a sprint workout where would you start?

Have any of you ever participated in a sprint workout before? Where? 

Another good reason to change your running route if you're a female is the possibility that running on a set schedule could put your safety at risk. 

I posted about this blog on my sorority's facebook page and I'm really excited to see that I have had 50 views on this blog! 

For this weeks blog post I researched how to calculate Body Mass Index and researched what BMI is and the information it supplies. In order to be thorough I also asked my Father about BMI and what it means, because he received a Masters in Health Promotions and Exercise Physiology from Vanderbilt University.

What I discovered is that a BMI is your weight in kilograms divided by your height in meters squared. The number you are left with provides an index for obesity.

Here is a step by step way to convert and discover your BMI:

Multiply your weight in pounds by .45

Next multiply your height by .025

Next we will square the number you received from your height calculation in the previous step.    

The squared number will then be used to divide the answer from step one (your weight multiplied by .45)

If this feels like a lot of math here is an online calculator:

Click Here to Find Out Your BMI

Once you find your BMI you're probably thinking that you have this number but no context for it. You're absolutely right! A BMI is only significant because it is measured against a scale.

Click Here to View a BMI Chart

Here is a visual to help you see the different percentages of body fat on both men and women. When you calculate your BMI you are not calculating the percentage of fat on your body. This is just an image I found interesting.

Favorite Fitness Apps (First Post)

Today I will be discussing some of my favorite fitness apps ! I would also really appreciate your comments and suggestions for fitness apps that I should look into. 

The first app up to bat is N+TC or the Nike Training Club App:

About the App: This app provides timed circuit training workouts for women on the go. After downloading the app you get to customize your workout experience by choosing from different categories within the app. First you pick the type of training you wish to do by choosing from the following categories: Get Lean, Get Toned, Get Strong, and Get Focused. The categories Get Lean, Get Toned, and Get Strong all provide 30 to 45 minute circuits that focus on the entire body. The Get Focused category has workouts that are 15 minutes each and focus on a particular body part. For the girl short on time, and bound and determined to improve a specific area of their body this category is a life saver. After choosing the category of workout type you will then need to choose a difficulty level. Your choices are Beginner, Intermediate, and Advanced. (A word of warning to those just getting started on their road to fitness, this app is hard. Nike does not mess around and even though I have been using this app for over two years I choose to workout on the Intermediate Level.) One of the cool features of this app is that if you have a workout playlist on your phone or Ipod this app will synch that playlist to your workouts. You can start a personalized workout program with the app and earn Nike Fuel Points. This app allows you to create a profile, set goals, and communicate with a community focused on fitness.

Reviews: After recommending this app to many of my friends I asked them for feedback and to rate the app on a 1-5 scale. (1 being awful, 5 being awesome)

"I give this app a 4.5! It is such a great workout and really easy to use!"

"Overall I would give this app a 3, because I had to get in shape before I could use it, but now I love it."

"This app deserves a 5! Without it I would not have been ready for summer."

Here is the link to the app so you can see what you think: http://www.nike.com/us/en_us/c/womens-training/apps/nike-training-club

The Next App we will discuss is called Charity Miles:

About the App: This app is the winner of the SXSW Dewey Wilburne Interactive Award and was something I could not believe when I first discovered it. What this app allows you to do is to choose a charity before you bike, walk, or run and then depending how far you go you will earn money for said charity. Every mile biked is worth 10 cents and every mile run or walked is worth 25 cents. This app is easy to use and tracks your phone via GPS to see how far you have gone. It allows for you to both get a workout in and give back to a charity of your choice. Like Nike Training Club this app allows you to join a team or set goals for yourself. I have used this app for over a year now and love the feeling of giving back while doing something I love. One of the differences between this app and the Nike Training Club App is the ability to go at your own pace and decide on how much activity you wish to do.

Reviews: After recommending this app to many of my friends I asked them for feedback and to rate the app on a 1-5 scale. (1 being awful, 5 being awesome)

"5! I love being able to give to the ASPCA just by going for a walk."

"This app is such a cool idea and really easy to use! I give it a 5"

"I love the idea, but because the app does not have a feature for running or walking on a treadmill I give it a 3."

Here is the link to the app so you can see what you think: http://www.charitymiles.org/