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Showing posts with label Cardio Exercises. Show all posts
Showing posts with label Cardio Exercises. Show all posts

5 Best Treadmills with Web Surfing

By Petra

A treadmill is an excellent investment for both home and professional use. It's always available and can get used no matter the outside weather. Also, running on cushioned tread has a lesser impact than running on outside terrain. The great thing about treadmills is they can track your workout, and some treadmills can simulate different terrains. In addition to basic features, some modern treadmills can get used for web surfing. They also let you listen to music and watch videos. In the text below, we gathered the five best treadmills that allow web surfing and mentioned some of their most significant features to help you find the most suitable one.

NordicTrack Commercial 2450

The NordicTrack 2450 features a 14" screen that allows watching videos and films while working out and taking care of your health. At any moment, you can check your activities by switching to the stats tracking mode. In addition, by automatically adjusting the treadmill's pace, incline, and descent, the iFit app will assist you in concentrating on your running and following the instructions. Other features include space-saving design and FlexSelect cushioning that makes running comfortable and easy.

Artis Run

Artis Run shares the basic and minimalist design of the Artis series. It includes strength and cardio equipment, and it got designed to provide maximum performance and complete training. It features a big cushioned running surface that adjusts to your pace precisely. Also, it comes with 21 inches multimedia touch interface that has an ergonomic placement. The touchscreen serves to watch TV series and movies, enjoy music, and surf the web while the workout gets tracked. The advanced technology enables minimal power consumption and quiet operation. Fast track controls are programmable and easy to use for interval training. For uphill training, the treadmill can imitate an incline of up to 15%.

Matrix TF50

Matrix TF50 is a sturdy and durable treadmill that has a lot to offer. Various connection options include Wi-Fi, Bluetooth, and Android. It features a 16" touchscreen display and 5W speakers. Furthermore, it's integrated with many popular apps like Netflix, Facebook, and Hulu, along with workout programs. Other features include the maximum speed of 12.5 mph and incline range up to 15%.

Among other apps, Matrix TF50 includes a web browser. You can browse almost any website you want. You can run on a treadmill any time and don't have to worry about missing sports events. It has enough computing power to visit more demanding HTML5 websites, such as online slot games with detailed graphics (among the few tested websites, you can browse some here - Canadian online slots). If you have one of these treadmills, be sure to check how they cope with these types of casino games because it will be a good benchmark for everything else you throw at it. On top of that, the treadmill has a dent so that you can put a tablet in it. Load it with your favourite apps and combine it with the touchscreen.

ProForm Pro 9000

The 60"x 22" belt surface area of ProForm Pro 9000 provides a large running area for running. The steel frame makes this treadmill durable for many years of workouts. The 10" full-colour touchscreen has a Chrome browser for surfing the internet. Also, the treadmill supports iFit integration, allowing you to use it as a personal trainer with automated decline and incline adjustments.

FreeMotion 890

FreeMotion 890 treadmill has a large running area ideal for heavy runners. It also has multiple incline and decline ranges, while the 10-inch touch screen can connect to the Internet and Android. It even has HMDI and RCA ports for connecting to a laptop. Additionally, iFit and 40 workout applications are available. The integrated fan can get used while working out to keep yourself fresh.

Traveling to see the Tour de France / The Virtual Tour de France

The Tour de France cycling competition ended a week ago, but it isn't too early to start thinking about visiting France in 2022 and watching the massive cycling competition in person.

This year's competition lasted from Saturday June 26th until Sunday July 18th.

The event is a huge cash cow for cyclists. Each stage they manage to win is worth 11,000 Euros, and the person who wins the entire competition gets 500,000 Euros...

Which is chump change compared to a tennis tournament or a golf tournament, but in the world of cycling that is the biggest prize cyclists can hope for.

But for a little added excitement, you can also go there in the off season (when it is NOT currently the Tour de France) and then cycle the same route. Just start in Landerneau and copy the route of the Tour de France, from beginning to end with extra bits between the individual stages, until you end in Libourne.

For convenience sake I suggest doing the Paris section of the race after Laval instead of leaving it to the very end.


Will you be able to do it in the same amount of time the professionals do it in? Nope. Definitely not.

Counting the extra distances you will have to cycle, it will be about 5000-6000 km you have to cycle. So you will probably want 4 weeks to do it in.

But if you succeed, you will have spent 4 weeks cycling around France and seen some amazing pieces of scenery.

Three Hot Travel Tips

  1. If you book your plane tickets months in advance you can some a good chunk of money.
  2. Book your "cycling vacation" during the off season, so the tickets are even cheaper.
  3. Book via Air France, as they often have the best rates for traveling to and from France. As Canadians we can get some pretty inexpensive tickets for flights from Montreal to Paris or flights from Toronto to Paris for relative little.

 Also you should decide now whether you want this to be more of a fun journey, or whether you are being competitive about it.

Two, you should decide whether you want to do the cycling version of "Glamping" (Glamourous Camping), or whether you prefer the idea of actual camping. Because sleeping in a tent and cycling every day is not for everyone. Even professional cyclists usually try to stay in the best hotels when doing the Tour de France.

Staying in a nice hotel to me sounds so much better than having to pitch a tent (and carry it with you on the bicycle!) for 4 weeks.

Assuming the route you choose is 6000 km you will want to spread that out over 28 days. But that still amounts to 214 km per day, which is a lot! If you are fast (30 kmph) it will take you 7 hours of cycling every day to reach your destination.

However...

You could just take a train from each stage of the Tour de France to the next stage. That way you are only doing the 3414 km that the pros are doing. True, it means you are spending a chunk of the time on trains (and may feel like you are cheating), but whatever. You are saving yourself a lot of time and effort.

That 3414 km divided amongst 28 days is 122 km per day, which suddenly feels a whole lot easier. You could cycle at a more leisurely 20 kmph and still be done in 6 hours each day.

Or... How about this idea?

Skip the Tour de France, visit a bunch of places in France that you want to see... And buy a cheap used road bike from someone when you arrive, and if it breaks you just buy a different one.

Personally there is a list of places I would like to see - mostly along the coasts - some of which a bicycle would kind of useless in visiting.

Eg. I would love to visit Mont-Saint-Michel, and just looking at it you know a bicycle will be rather useless there. Good place for hiking up and down lots of stairs... Not so good for bicycles.


Another place I would visit is the Alignments of Carnac, which is essentially a big graveyard of huge megalithic stones - beneath which are tombs of prehistoric kings. Very rocky terrain. Again, no point taking a bicycle there. Good place for a hike however.

Honestly France has lots of good places to go hiking. Pick a place and just go!

Jogging 30 Day Challenge: Day 9

I did not go jogging on Sunday. I was very busy that day (working + a family event).

However I have since made up for it by going jogging twice yesterday... and I am planning to extend my 30 Day Challenge by an extra day to make up for the lost day.

Call it a penalty day.

I missed a day so I have to make for it by going twice the day after AND I have to add a penalty day when the 30 days has elapsed.

I have been thinking about what should happen AFTER the 30 days is over. Do I just stop jogging and go back to my "normal routine" of not jogging?

Or should I make jogging "my new normal" wherein I now jog every day?

I am leaning towards the latter. Just keep jogging every day.

Not sure what I will do during the winter... Might have to buy some jogging pants that are warmer.

We shall see.

 

See Also

Jogging 30 Day Challenge: Day 3

Jogging 30 Day Challenge: Day 1 

30 Days as a Vegetarian

 

In the meantime...

A BRIEF HISTORY OF JOGGING: WHEN DID JOGGING BECOME A THING???

Jogging became popular in the 1960s in the United States, but it originally became an exercise activity in New Zealand when an Olympic track coach, Dr. Lydiard, suggested it as a conditioning activity for retired Olympic runners.

The popularity of jogging gained importance thanks to the publication of the book 'Jogging' (1967) by Bill Bowerman, a University of Oregon track coach, and W.E. Harris, a heart specialist. Bowerman observed the practice of jogging in New Zealand and was so impressed he decided to write a book on the subject. The impact of the book cannot be overstated. It was hugely influential to promoting the activity. A year after the publication of the popular book, the U.S. National Jogging Association was formed in 1968 to promote the pastime.

In the decades that followed the activity gained popularity across many continents, sparking newspaper and magazine articles on the subject, in addition to thousands of books. Jogging would late become endorsed by many medical authorities for its value as a heart exercise and for general physical conditioning, usually to be practiced on alternate days, or daily for short periods.

Jogging doesn't come without its risks however.

Some doctors have warned about fallen arches, shin splints, sweat miliaria profunda (tropical anhidrosis), strained Achilles tendons, bruised heels, and knee and back ailments can result from jogging, and such sports injuries usually result from jogging on hard surfaces with the feet striking the ground from 600 to 750 times per mile. Warm-up exercises before jogging, properly designed shoes, loose clothing, proper jogging technique, and general good health are very handy for preventing such sports injuries. Also there is a good argument for only going for "short jogs" as opposed to jogging long distances, as the chance of a sports injury skyrockets if a person is jogging very long distances.

Like many sports and exercises activities it is important not to exercise to excess. Being sensible and doing a moderate or light amount of exercise is significantly safer. There is a now whole industry dedicated towards creating shoes that are designed specifically for jogging / running so that joggers and runners don't hurt themselves.

As an activity jogging burns about 10 to 13 calories per minute in this exercise, but has a high chance of triggering the Afterburn Effect (which consequently burns more calories).

So absolutely, there are definite benefits to going jogging. A healthy heart. Weight loss. But you need to wear proper shoes and be safe about it.

Jogging 30 Day Challenge: Day 3

I went jogging yesterday morning and this morning.

The big difference yesterday was that I got up earlier to do my jog before eating and before having a shower. I figured it would be better to have the shower AFTER I go jogging.

Today it has been raining on and off, so I timed my jog after breakfast (but before the shower), and I timed it so it had stopped raining during the actual jog.

Not giving myself the excuse of "Oh it is raining, I should go jogging tomorrow or delay..." actually felt pretty good.

I have also determined that the cooler temperatures in the morning (or on a rainy day) actually feels pretty nice while jogging.

The physical jog also felt a bit easier today. I am not sure if that was just in my head, but I suppose it doesn't actually matter. Motivation is all in your head anyway. I was even tempted to jog a bit further today.

Tomorrow, if I am feeling up to it, perhaps I will jog a bit further.

Still jogging for less than 6 minutes however, so this still counts as "6 Minute Cardio".

See Also

Jogging 30 Day Challenge: Day 1 

30 Days as a Vegetarian

Jogging 30 Day Challenge: Day 1

I went jogging today for the first time in roughly 8 years.

It wasn't a long journey. I set a small goal of jogging to a bus stop and then back again, less than 6 minutes round trip. (6 Minute Cardio, huzzah!)

I am admittedly not in the best shape right now (partially due to spending months indoors thanks to COVID) and also the fact that I haven't jogged in 8 years.

I was recently conversing with a fellow archer at the Toronto Archery Range and he was telling me how he had taken a big break from archery and had not shot for years, and then only recently got back into it during the pandemic. Then I started thinking about how I haven't ridden a horse in over 20 years, and gosh it would be nice to do that again... Sadly buying a horse or getting riding lessons isn't really an option right now so that didn't make sense for me. Still it got me thinking about how many people take breaks from their various sports and/or exercise activities.

Eg. I haven't gone mountain climbing in over a decade.

Having a big break for a sport activity isn't a bad thing and is nothing to be ashamed of. It happens to many of us and often coincides with big changes in our lives.

The big change for me 8 years ago was when I moved in with my future wife and I started living in a different neighbourhood. Previously I had been living (and jogging) in downtown Toronto. The sudden change in surroundings and having a girlfriend/wife living with me caused a big change in my daily habits.

In April of this year we moved into a house, and the new neighbourhood has had a profound effect on me. Our backyard, our front yard, the closeness of the trees, the wilderness... It made me want to go jogging again. Sometimes just to explore the new neighbourhood, but that desire to go jogging had returned.

Last week I purchased a new shirt just for jogging in. A few weeks before that, new shorts suitable for jogging.

I already had suitable shoes, so that was not an issue for me.

What matters most is motivation.

Getting up, getting dressed in my jogging clothes, and then just go for a jog.

It doesn't matter if it is only a short jog. A short jog is much easier for people to get motivated for anyway.

I know some joggers out there who jog for hours (I had an ex who had an exercise addiction and it was so bad it was hurting her relationships). I don't recommend doing that. Some people may enjoy "Joggers High", but that isn't one of my goals. Still, that Joggers High can be handy for those people who enjoy hours long jogs.

In order to help motivate myself I have also decided I want to go jogging every day. Every day for 30 days.

It is possible I might miss 1 or 2 days, but I can make up for it by simply doubling the distance on any day for which I failed to go jogging the previous day.

Otherwise my plan is to "Start Small". Short jogs. Less than 6 minutes.

5-6 minutes per day for 30 days = 150 to 180 minutes of jogging.

Using a jogging calorie calculator (and my weight, which is currently 210 lbs thanks to me losing 10 lbs back in April when I was in hospital for 4 days) I then calculate my speed (5 mph) and how many calories jogging that much will burn...

1750 to 2100 calories. 1750 calories is equal to half a pound of fat.

However then there is the Afterburn Effect... wherein your heart rate becomes elevated for the next 24-48 hours and you feel more energetic. You feel more energetic because your body is burning fat reserves in order to give you more energy.

Used correctly, the Afterburn Effect can burn an extra 500 calories per day by making you more energetic for the rest of the day. (The exact results vary on the person and the exercise you did to kickstart it)

However if a person manages to activate the Afterburn Effect every day for 30 days, they will burn an extra 15,000 calories.

So instead of burning just 1/2 a pound of fat, a person might actually burn 4.78 lbs of fat.

What does 5 lbs of fat look like? Well, it is bigger than a brick. Maybe about twice the size of a brick in terms of volume.


So that 5 lbs isn't really a small amount of weight. It is a sizable chunk of your body mass. For me that 5 lbs equals roughly 2.4% of my body weight. If I could lose 5-10 lbs by jogging over a 2 month period... Wow. What a big difference that would make to my waistline.

I would have pants in my closet that would suddenly fit again.

Jogging is also a frugal exercise. You need very little in terms of "equipment". A good pair of shoes suitable for jogging is really the only important thing you need. Most of us can find an old t-shirt or shorts suitable for jogging in. You don't need to "motivate yourself" like I did by buying new clothes just for jogging.

I did that partially so that every time I look at the clothes I would be reminded that I purchased them just for jogging and it would remind me to go jogging. It also creates a "monetary responsibility" in which you feel the urge to fulfill the duty you originally committed to when you purchased the clothes or jogging shoes.

Jogging Tip - I hate crosstrainers. I don't recommend them if you're new to jogging. Instead get something more like basketball shoes which have more padding and are comfortable to run in. Crosstrainers are horrible uncomfortable. I have both, but I definitely prefer the basketball shoes for jogging in. Are they more expensive? Yes. Do I care? No.

Other Ways to get the Afterburn Effect

  • Cardio exercises (cycling, swimming, etc)
  • Weightlifting
  • High Intensity Interval Training

Regardless of what exercises you are doing what really matters is your motivation. You have to ask yourself what are your excuses for not exercising, and then ask yourself what are your reasons for WANTING to exercise.

 And then you let your reasons for win.

What are your excuses?

I am including the image below as a good example of a person who didn't let her excuses hold her back.



Uncontrollable Moods Vs Taking Control of your Mood

Don't let your moods control you, learn to control your moods!


If you are feeling trapped indoors due to the coronavirus pandemic there are ways to control your mood.

#1. Enjoy the weather by opening the windows more. Even if you don't go outside the fresh air from the open windows will do you good.

#2. Stop watching so much news reports about the coronavirus. Watch cat videos or something fun instead.

#3. Eat foods that are both healthy and that you enjoy. Or if they are unhealthy, eat smaller portions of it alongside a healthier food.

#4. Don't forget to eat. Starving yourself just makes your moods worse.

#5. Sleep in and have naps. You might as well, we are all on Staycations for the next few months!

#6. Make a To Do List to help organize your thoughts. Look, I've already got you started. Just follow this list here and add more things to your list. Eg. Do laundry, clean your home, bake oatmeal cookies, do 100 jumping jacks, do 20 pushups, etc.

#7. Don't forget to exercise. Even if you are just doing jumping jacks, pushups, and body weight exercises at least you are doing something to get your heart pumping.

#8. Take five minutes out of every hour to do something fun. What is the point of "Working from Home" if you cannot schedule a little me time to relax and do fun things too.

#9. Don't work yourself towards burnout. Relax. Take it slow. The work will get done. If you get burnt out from overworking yourself you are only going to make it worse.

#10. Stop worrying about your toilet paper supply. You have enough already!


5 Reasons Why Dancing Is Good For Your Health

Photo credit: David Hoffman
By Wendy Dessler

After reading the title of this article, you are probably expecting to read how dance is good exercise. You are probably settling in to read how many calories you will burn during a particular type of dance. This is good information, but it is common knowledge. We would like to dig a bit deeper and perhaps to spark your curiosity about giving dance a try.

Social Benefits

The current generation of children is less socially motivated than generations pasts. Before the dawn of the era of technology, children played together after school. They gathered at parks and played sports. Organized clubs such as scouting were popular for boys and girls. Neighbors knew each other and communities depended on each other to watch over the children.

Today, children and teens “meet friends” through social media. They speak to each other online or on the favorite messenger program. The problem is, a child may be socially active on social media and totally ill-equipped to handle a face-to-face interaction. This often creates teenagers who have charismatic personalities when they are staring into a smartphone or a laptop computer. They express themselves with typewritten words but have trouble looking into a person's eyes and express their thoughts.

Dancing Defines Us

When a child is placed in dance class, they learn to be part of a team. They soon realize that their actions affect others. They learn to lead and they learn to follow. They find the control over their bodies. They have a new way of seeing and interacting with their peers.

Young dancers find a passion for performing. They accept help when they need it and they help others when they can. This is a great way to expose our internet hungry children to find the joy of living in the moment.

Self-Esteem

Bullying of our children by school-mates and adults of low moral standards. The internet is usually where it start and absolutely where is is relently applied. The victim is called names and made fun of on social media for the entire world to see. Parents have little hope stopping this. While we can prevent our child from using the internet, their schoolmates do and someone will show them the insults, posters, and even lies made up about a child. The problem has lead to many children, teens, and even some adults to taking their own lives to escape. Day by day the attacks chip away a child's self esteem. They adopt the attitude that they are flawed, and not fit for this world.

A bullied child will not absorb the praise and reassurance they get from their parents at this point. They think, “You have to say that, you’re my mom.” The way to build self-esteem is to allow them to learn something new. There are many types of dances. The child learns the steps with others who are also just learning the steps. With every movement, they celebrate as a team. The child sees that they can succeed and they are special. Every practice and performance they complete builds them up. When they begin to grow their self-esteem, they can look adversity in the eye and not take in the pain others are trying to inflict.

Stress and Depression

After reading the above information, it should come as no surprise to you that children suffer from stress-related illnesses, anxiety, and depression in record numbers. This is why we read so much about violence in the schools. It is not just the kids who are bullied that are stressed. The children who are hurting other children are just showing the other side of the same coin. These kids are depressed and angry.

We put more pressure on our children than ever before in the schools. Not only do they have an extremely fast-paced education curriculum, but they are required to do many pages of homework each night. They have little time to just be kids.

Photo credit: Kiana Bosman
One Hour A Week Makes A Difference

Putting your child in dance gives them one hour a week to be active. They dance and socialize and prepare for performances. They dress up and let their imaginations grow. The great thing is that nowadays you can get every costume you’ll ever need for your kids online. It is a low maintenance activity for a parent but it changes the world of an overworked and under stimulated child. This is often the first steps to recovery from depression.

Building Muscle Mass

As a person grows in their dancing abilities, they begin to see a wonderful side-effect. They begin to build strong and larger muscles. A dancer takes more punishment than a football player and they do it while controlling every muscle in their body while smiling.

The person will see the difference in the mirror. Other people see it too. It is sad to say that we are judged by our looks, but it is still a fact. If this person is a child, they will become more popular and they are less likely to be the victim of others. The conclusion is that gaining healthy muscles is good for our health, and it offers some extra benefits.

Long-term Health Benefits

Children who take dance often continue as they become adults. We all know dance speeds up your metabolism which naturally slows down as we age. But, you may not know that the effects dance has on the muscles, joints, and the way we metabolize our food reduces the impact on our bodies due to illness and disease.

Conclusion

It is true that dance is good exercise. It makes our hearts beat faster and it builds our muscles and endurance. It is true that dance will help you lose and maintain your weight. But, dance can offer much more than just weight control.

Our physical bodies become stronger and we are less likely to become sick. Our mental state is heightened due to the hormones dance releases in our brains. Dance is a natural antidepressant. But dance helps us develop socially, and mentally and boosts our self-esteem. So, unplug your kid, tell them how wonderful they are and enroll them in something that will give them lifetime benefits.



Editor's Note

One of my favourite dance videos on YouTube surpassed 100 million views 5 months ago. It is a rather addictive dance video.


Archery Biathlon Lessons in Toronto

Q


"Hi I came across an old post about archery ski instruction out of Toronto.
Wondering if you’re still coaching or if you can point me in the direction of someone who is in the Toronto area (or somewhere within a drive ).
Thanks



E. M."


A


Hello E!

Yes, I still coach that but only on weekends.

Would you like to book for January?

If you have any questions feel free to ask. Have a good day!

Sincerely,
Charles Moffat
CardioTrek.ca
Follow Up Comments
So yes, I still teach Archery Biathlon - but I rarely get requests for that. Not many people want archery lessons during the winter, and even less are interested in learning the sport of Archery Biathlon.
So E's email made me realize I should do a post that confirms, yes, I do still offer archery biathlon lessons (and winter archery lessons), and there has been a few changes and I do want to remind people of the following.
#1. I only teach Archery Biathlon during the weekends.
#2. Winter Archery Lessons are likewise only available on weekends.
#3. Winter lessons of either are one-on-one only. No pairs or groups of 3.
#4. You will need your own skis and ski gear. I do not provide those for you. I only provide the archery equipment, if you need it. If you have your own archery equipment and prefer to use it, that is fine too.

#5. Remember to dress for the weather, using multiple tight-fitting layers of warm clothing. Avoid bulky sleeves and bulky jackets.

#6. Definitely remember to bring a hot drink with you. Snacks are a good idea too.

#7. Lesson Plan:

  • Lesson 1 will include a Safety Lecture, Eye Dominance Test, Lecture on Aiming, Lecture on Proper Form, Archery Biathlon Practice combined with Field Archery Practice (aka "Field Archery Biathlon").
  • Lessons 2 will start with "Target Archery Biathlon", and include a lecture in the middle about arrowheads.
  • Lesson 3 will focus on "Long Distance Archery Biathlon", and include a lecture in the middle about arrow spine.
  • Lesson 4 will introduce how to use a Sight and Stabilizer and focus on "Target Archery Biathlon". At some point during the lesson we will be waxing the bowstring and waxing the skis.
  • Lesson 5 will focus on "Archery Biathlon Speed Shooting" - because it is fun, and why not do something fun for the final lesson?
How many lessons a person signs up for is up to them, but we should be able to schedule in 5 lessons during January / February when there is ample snow on the ground. If the snow starts melting too much towards the end of winter we may simply be doing "archery lessons" and skip the skiing aspect.

You notice also that E. asked about other locations where she could learn archery biathlon. Unfortunately I am unaware of anyone else in Toronto (or remotely near the GTA) who teaches archery biathlon.
To sign up for Winter Archery Lessons or Archery Biathlon send an email to

Tips on Improving Your Exercise Regime While on the Ketogenic Diet

By Sam Hoffman, October 2018.

Before starting a ketogenic diet, your body will use the carbs in your body as a fuel when working out. Now that you’ve made the choice to change your body’s main fuel source, how will it affect your exercise regime? The short answer is — it won’t!

A good set of dumbbells will help you exercise on days you don't want to go outside. [Image Copyright Pixabay]


Your body will take some time to get used to the sudden change you’ve implemented on it, but in the end, your physical performance will be the same it was before your diet, or even better!

Keto diets have an appetite-suppressing effect on your metabolism, so you won’t be feeling hungry as much as you did before. Keep in mind that this is a double-edged sword because not having cravings is great, but it can also mislead you into thinking that your body does not need any more fats than you’ve already eaten.

Essentially, your metabolism will need lots of fats to use as a fuel source, but when you’re exercising this amount can even double up! So, our number one tip for improving your exercise regime is to make sure you are eating enough fats in order to sustain the optimal balance of your metabolism! A good way to do that is through keto-friendly supplements.

Once you follow this first step, you will be ready for whatever exercise regime you are trying to pursue. There are actually four types of exercises: flexibility, stability, aerobic and anaerobic, with the last one being the most intense. This makes it a bit tricky to combine with ketogenic diets, but not impossible!

Jogging is an excellent aerobic exercise as it really gets the heart pumping hard. [Image Copyright Pixabay]


Every type of physical activity has a type of ketogenic diet to help back it up! You just need to understand your body’s needs and how to give it what it requires at the moment. The thing about the aforementioned training types is that high-intensity workouts tend to use carbs as the main fuel source, whereas their low-intensity counterparts use fats for the same purpose. This may come as a relief for those who are not looking to go crazy in their exercise regimes but can be a disappointment for those who are.

Not to worry, if your main concern is how your high-intensity training will align with your keto diet, all you need to do is to increase your carb intake a bit. Eating about 20-30 grams of fast-burning carbs (fruits may be the best choice for this) about half an hour before your workout will help do the trick. Don’t forget to load up on fruits after your workout as well! You can also start using the targeted ketogenic diet (TKD) regime as well, and improve your end results. It will help you stack up your glycogen stores with the right amount you need for your training, and help your muscles recover after it!

However, if you choose to go for low-intensity workouts, you will be able to carry on your diet as you started it in the first place. Eat as many fats and protein as you can, and start running, cycling, swimming or doing yoga, and you’ll surely get the results you want!

The best tip anyone can give you concerning your exercise regime when on a ketogenic diet is to get to know your body and to adjust your diet to its needs. There are three types of ketogenic diets, and they are guaranteed to suit the needs of different athletes and dieters.

The standard ketogenic diet (SKD) allows you to eat 20-50 grams of net carbs a day. A targeted ketogenic diet (TKD) allows you to eat this same amount before and after your workout, which makes it the best choice for high-intensity athletes. On the other hand, the cyclical ketogenic diet (CKD) requires you to eat low-carb meals for several days, and then higher-carb meals for a couple of days.

Once your body adjusts to any of the three diet types, you will be able to burn fat 2-3 times faster than before you started your diet. Also, staying in ketosis for a longer time guarantees you’ll have optimal energy levels throughout your diet, which means you can gradually increase your workout time to your desired period.

Ketogenic diets definitely have more benefits than other diets you can hear about, as they only require sufficient education on the principles they work on. And now, you’ve got the knowledge on how to improve your exercise regime while staying in ketosis!

Think of being on a ketogenic diet as going back to your roots. Historically speaking, our predecessors were bowhunters and spearhunters who did not have an open access to carbs as we do today, so their meals consisted mostly of fats and protein. And since they spent their days hunting, it means they were physically active most of their days. So, from now on you can think of yourself as a hunter for ketones!



5 National Parks that are Great for Cardio Workouts

Joshua Tree National Park
By Ella, October 2018.

America's vast network of national parks is one of the country's most well-loved treasures. From towering mountaintops to crystal waters to sweeping desert land, the parks are varied in their terrain and choices of recreational opportunities. These parks are an ideal place to get outside for your workout and connect with Mother Nature at the same time. Here are five national parks that are ideal for getting in a solid cardio workout:


JOSHUA TREE NATIONAL PARK: The desert wonderland is ideal for those seeking dry and warm conditions during their workout. Mountain climbers and those looking for a surge of adrenaline will revel in all of the rock faces just asking to be climbed and scaled. Because rock climbing is a serious calorie blaster, Joshua Tree National Park is a great place to work up a sweat in the desert while feeling good about your cardio efforts. Located in Southern California and straddling both the Mojave Desert and the Colorado Desert, this park is named for its network of twisted Joshua trees of the region. Sweeping views of the Coachella Valley give this park a distinctive desert vibe.


Voyageurs National Park
VOYAGEURS NATIONAL PARK: This unique park is located near International Falls, Minnesota, close to the Canadian border. The area is most known for its large network of waterways, creating an oasis for those who love being out on the water. Exercise enthusiasts will delight in the many opportunities to kayak, canoe, and SUP their way through a workout. The remote location makes Voyageurs National Park the perfect place to get away from the hustle and bustle of everyday living. Unlike some national parks that can get extremely crowded during the high tourist season, Voyageurs is a haven for peace of solitude.


ROCK CREEK NATIONAL PARK: This urban oasis is conveniently located in Washington, D.C., making it a quick escape to those city dwellers who want to get away from the lights and noise of the nation's capital and connect with nature. 32 miles of wooded trails beckon runners, walkers, hikers, and bikers. The Thompson Boat Center provides the opportunity to rent kayaks and canoes if a water workout is what your body is craving. Those looking for a competitive team sport can take to the many tennis courts or the 18-hole golf course.

Rock Creek National Park



Golden Gate National Park
GOLDEN GATE NATIONAL PARK: This jewel is one of the most visited national parks in the country. And for good reason. The San Francisco park gives visitors plenty of opportunities to get in a good workout while providing amazing views of the city landscape at the same time. The experience of biking along the Golden Gate Bridge and taking in all of its majesties never gets old. The urban location delivers a variety of group exercise class options located in the park.


ROCKY MOUNTAIN NATIONAL PARK: There is no shortage of outdoor recreational opportunities in Colorado, but this gem in Estes Park is top of the list. In the winter, the snowy mountains of the region deliver a host of skiing, snowshoeing, and snowboarding options. However, the workout fun does not stop when the temperatures warm up. The summer, spring, and fall provide a bevy of opportunities to work up a sweat while running, hiking, or biking through the many trails. When are you done with your workout, the quaint town of Estes Park is a fun place to grab a bite to eat or do some shopping in the historic downtown area.

Rocky Mountain National Park in Colorado


Whatever your workout fancy, America's national parks provide something for every personal need and preference. The only thing left to do is lace up your shoes and get moving!







Ella, Content Manager for trekbible , is a writer and content specialist with a predilection for learning and exploring new places and cultures around the world. With family scattered throughout the U.S. and South Korea, she loves to see cross-cultural influences around the world. Her favorite thing to do on her travels is to taste the local cuisine of each destination.

Top 10 Calorie Burning Sports

Guest Post by Alicia Kate.

Previously in ‘12 Tips to Stay Fit with Modern Lifestyle’, one of our recommendations to get into great shape was to take up a new sport. Athletes are some of the fittest and healthiest people on the planet for a reason. In the context of fitness, playing sports is ideal for burning fat because it burns a lot of calories and you enjoy the activity so you strive harder and end up burning more than you would simply exercising. If you are looking for a new sport here are 10 calorie burning sports you should consider.

Many of the exercises below are ideal for Summer, but can also be done other times of the year.

1. Marathon

Running a marathon burns thousands of calories, with a 130 lbs runner burning 2,224 calories during a typical 26.2 mile course. A 165 lbs runner, on the other hand, will burn 2,822 calories, while 210 lbs runner will burn 3,593 calories. Marathons are the perfect way to get fit due to the training involved to be in good enough shape to be able to run one.

2. Basketball

A lot goes on when you play basketball. You run and sprint back and forth between the two hoops on the court frequently. You move constantly both to score and to block shots. For all that constant effort, you will burn upwards of 400 calories per hour depending on your body size. A fun session with friends is enough to get the heart racing and burn a lot of calories.

And there is no age limit for playing many sports. Some people keep playing well into their old age.


3. Soccer

Soccer is one of the best sports for getting into great shape, with some sources claiming that 900 to 1,400 calories per hour are burnt - although it really varies on how much they are running and the size of the individual player. Soccer players are some of the fittest athletes due to the intensity and pace of the game. A match typically lasts for around 96 minutes. While you most likely won’t be playing for that duration of time, a quick soccer game with friends can still provide a very good workout.

4. Football and Rugby

Concussion concerns in football are real, so we are recommending less physical versions of the sport—touch and flag football, and also rugby which requires a less violent method of tackling opponents. While physical contact may be prohibited in touch and flag football, you will still burn 600–900 calories an hour as you will be doing a lot of running, sprinting, pivoting, catching, and throwing.

5. Tennis

Tennis is akin to a full body workout, with your upper and lower body, along with your back and core, getting an intense burn. You will burn a lot of calories simply by moving around the court, and you will burn quite a few more swinging the racket. An hour of a singles tennis match will burn approximately 400–500 calories.

6. Swimming

Swimming, despite being low impact, is an aerobic exercise that is a full body workout. It is also one of the most accessible sports as you can swim in public pools, rivers, lakes and the ocean. The best part of swimming is that you are getting a great workout without stressing your joints. Swimming is perfect for those carrying recurring injuries and want to get back into shape.



7. Rowing

Rowing is a must try if you want to lose weight and get a great upper body workout to boot. Your shoulders, back, and biceps will be tested and that means you will burn 560 calories per hour. As mentioned, a strong back and shoulders is needed to excel in rowing, so before you try out this sport, you might want to fortify your back by performing the exercises Cardio Trek suggested in ‘6 Exercises for a Stronger Back’.

8. Boxing

To be a boxer is to be in the peak of physical condition. Going 12 rounds in the boxing ring is one of the biggest tests of endurance an athlete can go through. Boxers burn upwards of 600 calories an hour. While it may be a step too far to get into the ring in competition, boxing training is a highly effective way to burn calories and build serious strength.

Note - While Cardio Trek does provide boxing lessons for people in Toronto, it should be noted that we favour a more relaxed and jovial approach to teaching boxing wherein we focus on exercise and having fun. People who want to do boxing as a serious sport are recommended to go to a dedicated boxing gym and find a boxing coach who teaches competitive boxing.

9. Martial Arts

Learning a martial art like Tae Kwon Do or Karate can have the same intensity as boxing, but with a different focus. As kicks, elbows, knees, grappling, and even wrestling are all allowed in some martial arts (eg. Judo combines wrestling with throws), martial arts training is a true full-body workout. You will be burning between 400 to 600 calories an hour.

10. Lacrosse

The intensity and pace of Lacrosse, along with carrying and swinging a lacrosse stick, make it a highly effective sport for becoming physically fit. Upper strength along with good cardio levels are required to play this sport, which is why if you are looking to burn calories it is a good place to start.

Lacrosse is one of the potentially more violent sports on this list, and compares to say "ice hockey" and has a reputation of being pretty brutal.

Conclusions

There are many other sports worth trying and plenty of other reasons why you should play sports aside from that fact that doing so burns calories. Playing sports improves all aspects of health such as enhancing heart function, lowering cholesterol levels, improving blood circulation, and decreasing hypertension and stress levels. It also brings forth positive energy, promotes discipline, and builds self-esteem.

So, what are you waiting for? The time to play sports is now!

How to train like a Superhero Vigilante

Step 1. Disappear off the grid for 5 years to study weapons, martial arts, and how to MacGyver yourself out of a bad situation...

Step 2. Focus on cardio and endurance in the beginning, then switch to weightlifting and speed training over time to become a more efficient fighting machine.

Step 3. Get an actor or actress like Ben Affleck or Jennifer Garner to portray you in the film adaptation... Is it weird that those two are married, and yet Ben Affleck plays Batman and Jennifer Garner is in the new film "Peppermint" where she basically plays a female version of Batman*?

* Although to be fair, her character is more like the Punisher.



So how did Jennifer Garner really get in shape for the film role? According to interviews she has done, she used a variety of exercises including:
  • Australian Twist
  • Handstand Butt Kick
  • Side Shaper
  • Single Towel Slider
  • Wonder Woman Pose
But the exercise she did most of all was Star Jumps. She did 10 star jumps in-between each of the other exercises. See what Star Jumps looks like below.


The exercise routine uses a combination of cardio to burn fat and body weight exercises to build muscle. eg. Simply jumping in the air is both cardio and a bodyweight exercise.

And where did she come up with this unusual exercise routine? Well, she didn't do it herself. The studio hired a personal trainer for her. Having a personal trainer gives a person a real edge towards accomplishing the goals set forward.

In other news I am promoting my other website "Project Gridless" this September and to start things off I am giving away tickets to see an advance screening of "Peppermint".

To be eligible, simply visit my Project Gridless youtube channel, subscribe, and leave a positive comment on one of my videos.

Also you must live in or near Toronto in order to receive your prize if you do win, but everyone is welcome to check out the Project Gridless website and youtube channel http://youtube.com/ProjectGridless even if you don't live in Toronto or the GTA.

Project Gridless is all about "off the grid" living. eg. To live in the wilderness, to fish/hunt/farm/forage for food, to build your own shelter/home, survival skills, etc.

So if you ever want to disappear off the grid for 5 years, and then come back a vigilante superhero, please let me know because I would like to interview you for my youtube channel. ;)

10 Ways to Improve your Cardio Workouts

Want to get better results with your cardio workouts? Here are 10 tips and tricks for getting a better workout.

#1. Stop looking at the clock, lose track of time.

Don't wear a watch, and stop looking at your phone to see what time it is. Just exercise, exercise, exercise and take a break once in awhile. Don't finish your workout until you feel like you have exercised all you are willing to do today.

Now the first couple of workouts that you do this, you will probably work out less time than you would have hoped.

However, as you progress your workouts will get longer and longer as your endurance improves and you will eventually just lose track of time during your workouts. Music helps too, as people are more likely to lose track of time while listening to music.

Note - If you have a meeting or event you want to attend and you don't want to miss it, just set an alarm on your phone to remind you. Otherwise your goal should always be to workout as much as possible so that you forget what time it is and end up exercising more than you have ever hoped for.

eg. Lets say your goal was to exercise for a minimum 30 minutes every day. The first couple of times you might only exercise 20 or 25 minutes, but as you progress and build endurance you could eventually be working out 45 to 60 minutes or more because you keep losing track of time.

#2. Stop drinking sports drinks during workouts.

Unless you are planning to be exercising for more than 60 minutes, you don't need any sports drinks containing sugar, salt and electrolytes. The salt in the drink just makes you thirstier, causing you to drink even more. Plus your body doesn't really need all that extra salt and sugar.

If you want to hydrate while you workout, your best bet is water. Just plain normal water.

Plus if your goal is weight loss, the sugar is counterproductive to your goal.

Want to learn more? Watch the following video from CBC Marketplace:



#3. Alternate between strength and speed and endurance.

Pick two of the following and then choose an exercise that focuses on those two aspects, with one of them being your primary goal:

  • Strength
  • Speed
  • Endurance

So for example you might choose Speed and Endurance, in which case a good exercise is sprinting for as long as you can and then take a break.

Then if Endurance is your primary goal, you pick a different combo to focus on, such as Strength and Endurance, in which case you climb stairs or a hill (lifting your own body weight as you climb). You don't have to go quickly since your primary goal is to build endurance, but you should keep climbing until it is time for a break.

Then you switch back to sprinting.

So if Strength was your primary goal you then choose two exercises that emphasize Strength/Speed and Strength/Endurance.

And if Speed is your primary goal then you choose two exercises for Speed/Strength and Speed/Endurance.

Alternating between the two exercises allows you to effectively do Interval Training. You can also change it up and do 4 different exercises, different combinations, etc.

#4. Exercise on a near empty stomach.

If your goal is weight loss, you want to be exercising on a near empty stomach. Not completely empty obviously. The more you exercise, the more fat you burn.

You want to avoid exercising on a completely empty stomach because you will just get exhausted in a hurry.

Exercising on a full stomach can give you stomach cramps and make you want to take a break and relax, so you can digest properly.

Thus timing your workout when you are not quite hungry yet garners the best results, as you have the energy to workout but won't become exhausted too quickly.

#5. Eat after a workout.

Afterwards your workout you want to eat a balanced meal that has low carbs and more protein. Lots of veggies is good too. The more intense the workout, the healthier you want your meal to be so you are getting plenty of protein (building blocks for muscle tissue) and plenty of veggies (mortar for the building blocks), and the small amount of carbs will replenish your energy levels.

#6. Vary the intensity of your workouts based on your mood.

  • Angry or frustrated? Do a very intense workout focuses on speed.
  • Stressed or worried? Do a slower and more relaxing workout that focuses on endurance.
  • Sad or depressed? Do the exercises you enjoy the most, emphasis on fun.
  • Happy? Do the exercises you find to be the most challenging.

The advantages of varying your workouts based on your mood means you have better mental health, but it also allows you to use your emotions to fuel your exercise routine on happy or angry days.

#7. Make a workout plan / list / schedule.

This way you know in advance what you are doing today. This way you can focus on the tasks on the list and not get distracted.

Get bored of your workout plan? Spice it up a bit with new exercises.

#8. Mix body-weight exercises with cardio.

This allows you to get more out of your workout by adding things that build muscle too.

Classic Examples of Body-Weight Exercises
  • Situps
  • Chinups
  • Pushups
  • Stair Climb

#9. New to exercising? Focus on endurance first.

If you don't regularly exercise, your primary goals should never be strength or speed. Building your endurance should always be #1 for a beginner. Focus on easy exercises that you can do for long periods of time.

When you later become ready for a challenge, see #3 further above.

#10. Fight the urge to stop.

Want to stop exercising? Just keep going. Think of mental reasons why you should just keep exercising. Don't stop exercising unless you have a legit reason for taking a break, like hunger, exhaustion, the need to urinate, etc.





The better you get at fighting the urge to stop, the greater your results will be over the long term because your endurance will improve a little bit each time you refuse to stop.

Every time you think of an excuse to stop, deliberately think of a different reason why you should keep going.


Happy Exercising!

How I used personal training to help my infant son roll, crawl and walk faster, Part Two

PART TWO

By Charles Moffat, Toronto Personal Trainer

 April 25th 2018.

It has been 6 months since I wrote PART ONE of this series of posts. My son Richard is now 10 months old and he can now roll over with ease, is crawling, cruising and even walking small amounts independently.

Last time we covered the following topics:
  1. Tummy Time
  2. Assisted Rolling
  3. Assisting Sitting Up / Assisted Sit Ups
  4. Assisted Standing
  5. Assisted Squats
All of which gave Richard the ability to roll over sooner than other babies would normally be able to (on average), to be able to sit up on his own sooner, stand up, squat down to pick things up, and do a variety of tasks.

The normal ages for doing the various activities are as follows:

The normal ages for rolling over, sitting up, crawling, standing up, and walking are as follows:

Rolling Over - 4 to 6 Months
Sitting Up - 4 to 8 Months
Crawling - 7 to 10 Months
Standing Up - 9 to 12 Months
Walking - 9 to 15 Months
Now with Richard being 10 months old, he has long since mastered rolling over, sitting up, crawling, standing up, cruising (walking by holding on to things), and is walking independently short distances. He has also learned how to walk up and down stairs, with assistance.

Today we are going to talk about other topics, including:
  1. Assisted Walking, Two Hands
  2. Assisted Walking, One Hand
  3. Assisted Stairs, Two Hands vs One Hand
  4. Independent Walking
  5. Letting Go, Letting Them Fall
#1. Assisted Walking, Two Hands

Walk around your home with your baby for about 5 minutes at a time, holding your baby's hands or fingers by both hands.

I say 5 minutes at a time because doing this for an extended period can become painful for your back if you are constantly bending over.

Note - While there are gadgets for this, such as Jolly Jumpers, Walkers, etc - those are useful, but they will never replace the physical action of walking around your home, local park, library, etc for a few minutes at a time to build of the muscles in your baby's legs. The Jolly Jumper for example does allow your baby to stay suspended in the air, with no fear of falling, but unfortunately in practice is often more like a swing than a walking device. Various walking devices are designed to be pushed around while the baby holds the handlebars, but unfortunately babies don't inherently know they are supposed to do that and so with Richard (for example) he is more likely to just flip the walker over and play with it.

Update, October 2018 - Richard didn't really start using the walker until 14 months, roughly 3 months after he had mastered independent walking.

#2. Assisted Walking, One Hand

Walking with two helping hands is really because your baby hasn't yet learned how to balance themselves and will fall over easily. Walking with one hand means that they have already learned a degree of balance, and is now progressing to being able to walk independently - but for safety reasons and a little added balance the single helping hand is there so your baby has someone to cling to if need be and should a fall happen.

#3. Assisted Stairs, Two Hands vs One Hand

I started Richard going up and down stairs at a very early age, at the same time we were doing assisted walking. If we were doing assisted walking and came to stairs, the natural thing was to simply help him walk up the stairs - something he seems to find hilarious.

The same rules apply, but I do recommend a firm grip on your baby's hands and lots of patience as babies like to take their time on the stairs.

Walking up and down stairs with one hand helping is something Richard now does regularly. Every time we go outside is another chance for him to use the stairs. Thus my recommendation is to see every staircase as an opportunity for your baby to practice walking up/down stairs.

Update, October 2018 - Richard can now climb stairs independently, but for safety reasons I usually hold 1 hand just to be safe.

#4. Independent Walking

There will be times when your baby shoos your hand away and just wants to walk on their own. Just let them do it on their own. Be there in case they fall and keep constant supervision.

With Richard he seems to be magnetically drawn towards cars and traffic, so I am constantly putting him in the middle of the park, far from traffic and then herding him like a collie herds sheep in an effort to keep him away from cars.

With the independent walking I also keep track of the number of steps he does, as a way of record keeping his progress. When he sets a new record for the number of steps, I make a note of it and tell the wife "Richard walked 17 steps today. New record!"

Thus every day you want to allow your baby to play in some sort of safe play area - could be the living room floor, a large play pen, the local park - and just let them walk around on the grass / floor for 30 to 60 minutes every day as they get better at independent walking.

Having a large play pen or play area in your home is also handy.

#5. Letting Go, Letting Them Fall

For a parent learning to let go and let your child fall can be a bit challenging, but it is something you need to do. Your baby needs to learn how to fall, how to land, and how to get back up again and keep doing it.

Learning how to fall safely, take the hit, and get back up is an important skill for babies to learn.

Update, October 2018 - Richard recently discovered he can spin himself in circles and make himself dizzy, and then fall down. He thinks it is hilarious. Clearly falling and getting back up is not a problem for him.

For the parent your goal needs to be there to observe and not to interfere. The only times you should be interfering is when there is danger to your baby, which should be mitigated by simply picking safe places for your baby to practice walking.

eg. A large football field or baseball field is pretty good. Lots of grass to soften falls and the distance to any danger (eg. traffic) is significantly further away and hopefully blocked by fences.


Update, December 2018

Richard is 17.5 months old now and walks independently all the time, except when on a sidewalk near traffic and near other possible dangers (rivers, lakes, pools, etc). He can go up stairs independently, but we usually hold his hand for safety reasons.

He has also:

  • Mastered the buttons on automatic doors.
  • Figured out the buttons on elevators.
  • Figured out escalators.
  • Learned to steal remote controls and cellphones/tablets and press the buttons.
  • Climb up stairs for a slide, sit down and slide down it.
  • Push chairs and other obstacles out of his way.
  • Mastered clapping, high fives, patty-cake, peekaboo, hiding under blankets, kicking things...
  • Crawl underneath furniture or between gaps sideways to escape.
  • Climb up on to furniture (to steal the TV remote).
  • Can spin to make himself dizzy.
  • Figured out this new thing called jumping.
  • He can move surprisingly fast, not quite running yet, but soon enough.

Honestly, if you take your eyes off of him for a few seconds he can run off in a different direction and you have to chase him. He loves to explore.

Thus physically he is now highly capable, so my big challenge these days is to supervise his activities and teach him new things. Every day it is something new.

7 Fun Ways to Work Out With Your Dog

Competitive Dog Jogging
Guest Post by Eva Sykes

Keep your dogs away from developing health problems by ensuring they get their dose of physical activity! Obesity or overweight in dogs can cause them to have joint and heart problems, diabetes, and more. What’s a better way to keep them healthy and moving by doing something fun together, right?!

Here’s a list of fun ways to workout with your dog. Join forces with your loyal companion in achieving that healthy and fit bod!

1. Hiking

Have a spectacular time with your four-legged friend with a breathtaking view! Dogs also love nature and they definitely love exploring. But there are also some considerations you should be aware of to ensure your dog will be able to keep up. This includes their fitness, behavior, age, health, and size.

For your next trip, be sure to pack the essentials for your buddy! Just like humans, they will need some food, water, and their doggy bowl. And one more important thing is to consider all the precautions and safety measures for the both of you!

2. Running

Introduce him or her to a blissful jogging! You might’ve guessed that being on our list. Which really should be! Running is one of the famous and basic ways of staying active and fit. It may also be the easiest way to incorporate your dog into your workout routine.

For starters, you could use a leash and train them to run beside you. This will take a little time - but patience and consistency are key! Also, consider the heat and humidity. Dogs have small amounts of sweat glands, and they get rid of heat through panting and only sweat through their paws.

See Also: Dog Jogging for Beginners, a Competitive Sport

3. Obstacle Course

Level up the workout and fun with some obstacle course! This can create a challenge for both the dog and owner with its various exercise equipment. Some basic obstacle course items include a teeterboard, tire jump, a dog walk and a tunnel - which you can build in your own backyard.

Just keep in mind the safety and well-being of your dog while you set up the course. Unwanted accidents may also occur sometimes which can be treated by their vets. A wise advice, be prepared in advance and don’t put your finances in jeopardy with expensive vet bills! Have your dogs insured and be more financially smarter!

4. Swimming

Enjoy the water and burn some energy with your playful bud in the pool or beach! Some dogs may be scared of the water at first, but they will get used to it after some few tries. And if you really do love swimming, water-loving dog breeds like the Golden Retriever or American Water Spaniel will be your best swimming buddy! Swimming is also beneficial for old dogs suffering from joint problems or hip dysplasia.

For starters, you can have your dogs on a leash and walk by their side in the shallow area. Slowly let them get used to having their feet wet and the rest will follow. What are you waiting for? Chill by your pool or hit up the ocean!

5. Fetching!

Dogs are known to be crazy for retrieving items - be it their favorite toys, a ball or frisbee. Thus, they love fetching! This is a game they seem to not get tired of. And there is a scientific explanation backing this up. Dogs have been with us for centuries and they were used for hunting in the early ages. The behavior of running after something that is moving is still instilled and built-in dogs. This behavior is self-reinforcing to them and makes them feel good!

Dogs aren’t just the one who should enjoy fetching while you just stand and wait for them. Try making this game more active and rigorous by incorporating some of your muscle-building moves like crunches, lunges, and squats while he or she retrieves.

6. Cycling

Another cardio you can do with your dog pal is cycling. It’s a great workout for you and can help build your leg muscles. This is especially great for dogs that are always excited when running! You could bike around at a fast pace and don’t have to worry if they can keep. It’s best to engage in this activity in a safe bike trail or terrain where you can avoid traffic from other vehicles.

7. Seasonal Adventures

Whatever the season is, with the sun showing high up or snow falling, there are always activities you can do outdoors for fun! Go surfing or kayaking with your dog in the summer, snowshoeing, skiing or snowboarding through winter, and a lot more! Dogs are smart, active and trainable - try exploring new sports with them!

See Also: 10 Exercises to do with your Pet this Summer

6 Apps to Help with Your Fitness Goals

Guest Post.

As everyone knows by now, there are apps to help with every area of modern life. From staying on top of work emails to finding events in foreign cities, the tiny computers that live in our pockets have become essential tools for optimizing daily life.

Health and physical fitness are issues that affect everyone and that a lot of people actively want to
improve, so it’s not surprising that there are hundreds of apps to help you do just that. You should
investigate them yourself and find your own favourites, but the list below is a good place to start.

There are many apps that work well but are designed to function in conjunction with fitness
trackers, and we’ve left those out because, obviously, they only work if you have an extra piece of
equipment (the tracker). We’ve also chosen apps that are especially interactive, since the more
engaged you are, the more likely you are to stick with them.

DietBet

DietBet is especially helpful if you’re naturally competitive or have a penchant for gambling. Choose
a challenge based on how much money you’d like to bet and how long you’d like to participate, and
if you lose a minimum of 4% of your total body weight you’ll win. To keep you motivated, tracking
your progress with weigh-ins that you submit is very simple, and you can read and send positive
messages to the rest of the DietBet community too.

PEAR Personal Coach

The PEAR Personal Coach works with all fitness levels, offering hundreds of different audio workouts led by well-known health and fitness professionals. The voices you might hear include those of Jay Johnson, who coaches the Dallas Cowboys cheerleaders, and Olympian Deena Kastor.

The interactive PEAR Personal Coach app also allows you to determine your VO2Max. This is defined as the body’s ability to consume oxygen during exercise, and gives a good indication of
cardiovascular fitness so you can use the number to track your progress. Find it by putting on a heart
monitor, pairing it with your app, and performing a quick running test.

Sworkit

Sworkit, which stands for Simply Work It, also acts like a portable, affordable personal trainer.
Professional trainers demonstrate all kinds of different workouts, and you can choose from standard
options or customize your own. Just say which areas you want to target, how long you want the
session to be, and explain any other special needs or limitations that you have. More than 200
exercises are randomly combined with interval training, for maximum effectiveness.

CycleCast

Use CycleCast to turn any time you spend on a stationary bike into a fat-busting spin class, delivered
by experienced instructors. Choose the playlist, instructor and class length that you’d like, and get
spinning.

Couch to 5K

If you’re new to the fitness game, Couch to 5K is a simple, supportive way to get things going. I just
30 minutes a day, 3 times a week for 9 weeks, you can get yourself ready for your first 5K race. You
get to choose your own interactive coach who will keep you motivated every step of the way, and
you’ll be able to connect to the supportive 5K community, as well as share your results on social
media.

Pocket Yoga

If you’re looking for a different kind of workout, this app that allows you to practice Yoga any time
and anywhere is well worth a look. Experienced Yoga practitioners have designed all poses and
routines, and as you use the app more you’ll unlock new Yoga “environments” – this seemingly small
reward can keep you really motivated! All poses are clearly illustrated, with detailed descriptions of
their benefits.

Honourable Mention: Charity Miles

Charity Miles is interactive, but in a different way; it uses your physical activity to give back. For
every mile you run or cycle, sponsors like Lifeway Foods, Humana and Timex Sports will donate
money to charity. You get to choose where it goes, from a group that includes Habitat for Humanity
and the Wounded Warrior Project. Take your motivation to get fit to a whole new level of
philanthropy!

Sources:

https://www.active.com/fitness/articles/18-best- health-and- fitness-apps- of-2018/slide- 6
Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing cardiotrek@gmail.com and lets talk fitness!

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