Author Archives: Kara Hamada

We all know that cardio is important, even if you fall into the category of people who dread it. Whether you’re a lover or hater of cardio, the fact remains that it burns fat and calories, increases the strength of your heart, reduces stress and helps you to sleep better! [1]

There are so many different ways of getting cardio into your day. Here are a few of my favourites:

• Dancing to music (I even do it in my living room)
• Swimming at the gym
• Stair stepper / elliptical
• Running
• High-intensity interval training

The Different Kinds of Cardio

There’s always talk about whether to do steady rate cardio (traditional cardio), such as going for a jog, or high-intensity interval training, such as quick sprints with rest in between. Steady rate cardio is aerobic and tends to burn using fat while high-intensity cardio is anaerobic and mainly uses carbohydrates.

To lose one pound of weight you need to burn 3,500 calories more than you would consume over a period of time [2]. Steady rate cardio takes longer to burn these calories, but it tends to be easier on your body (think, jogging). However, if you’re on the go and don’t have a full hour to exercise, high-intensity cardio can burn the same amount of calories much quicker because of the high level of intensity. Steady rate cardio burns fat while high intensity burns more stored carbohydrates.

Confused? Let’s break down what each format is best for.

Steady Rate (Traditional) Cardio

• A huge majority of bodily functions such as digestion, walking, standing and sleeping, all depend on the aerobic system. Even high-intensity cardio depends on the aerobic system to restore the body to its natural state after each interval [3].
• Working at a steady pace can be meditative and a huge stress reliever.
• It is easy on your joints and bones so you can continue to do it as you age.

High-Intensity Cardio

• You can work out for a lot less time but burn the same amount of calories (or even more) than steady rate. Excess Post Oxygen Consumption allows your body to burn calories even after you are done exercising!
• If you get bored doing steady rate cardio, high-intensity cardio may be what you need to keep you motivated. The exercises are quick and hard so you really need to pay attention to what you’re doing.
• You generally become faster if you practice a lot of HIIT (sprints, etc), as your body gets used to the movement.

As you can see, there are points in favour of both types of cardio. As far as choosing which one is better, I think that depends on your lifestyle, your fitness goals and what’s reasonable for you. On the whole,  I  believe that incorporating both steady rate and high-intensity cardio into your lifestyle is the best way to go, as they each offer their own benefits to your overall health.

References:

[1] Waehner, Paige. “Everything You Need to Know About Cardio-How Long, How Hard, How Much.” About.com Health. About.com, 16 July 2015. Web. 18 Dec. 2015.

[2] Mitchell, Stephanie. “The Fat Loss From Long Cardio Vs. HIIT.”LIVESTRONG.COM. LIVESTRONG.COM, 20 Oct. 2013. Web. 18 Dec. 2015.

[3] Heffernan, Andrew. “Steady-State Cardio Vs. High-Intensity Interval Training.” Experience Life. N.p., 1 Feb. 2014. Web. 18 Dec. 2015.

You just finished an hour of challenging exercises at the gym; you’re sweaty, getting hungry, and ready to head home. What do you do now?

Your post workout routine, when done correctly, can improve recovery, increase ability to build muscle and lessen muscle soreness [1]. Here are 3 things you should add to your post workout routine:

1. Get Some Protein

After a workout, you’ve used a lot of energy. Your muscles have taken a beating and it’s time to replenish them with some protein. Eating a meal after working out  within an hour or two of finishing is ideal, but that’s not always realistic, so a quick recovery drink is a good option.

Generally, a recovery drink can be taken after any workout that involves weight training, endurance, or cardio that last 45 minutes or longer. For the drink, 20 grams of protein is a great starting point, with around 30 grams of carbohydrates (that’s about all I would take).

When I don’t have a recovery drink on hand, I plan my workouts and bring food in Tupperware, eating literally right after my workout is done.

2. Take an Epsom Salt Bath

Epsom salt has a lot of magnesium in it, which is absorbed through your skin as you soak. This mineral helps relax your skeletal muscles by flushing the lactic acid buildup, which can happen during exercise [2].

Fill your tub up with hot water and sprinkle a cup or two of Epsom salt in. Then climb in, relax and soak for 20 – 30 minutes!

3. Foam Rolling

Self myofascial release (foam rolling) can increase blood flow throughout your body and increase range of motion. There are differences in firmness of foam rollers, I always go with the most firm (black coloured) ones. You can foam roll all different muscles throughout your body – my favourite is my back!

For tips on how to get the most benefits from foam rolling, read this Greatist article, How to Foam Roll Like a Pro.

References:

[1] Andrews, Ryan. “All About Post-Workout Nutrition | Precision Nutrition.”Precision Nutrition. N.p., 11 Jan. 2010. Web. 27 Nov. 2015.

[2] Kurelo, Cheryl. “What Does Epsom Salt Do for Soreness?”LIVESTRONG.COM. LIVESTRONG.COM, 08 May 2015. Web. 27 Nov. 2015.

Finding time to exercise can be hard! I work full time, run a non-profit animal rescue, blog, and still want time for myself, my boyfriend, my friends and of course, my cat! With a jam-packed schedule, finding that hour to hit the gym can easily get put on the back burner.

When you’re feeling like exercise is getting the boot, it’s always good to remind yourself that 2/3 of our adult population struggle with being overweight.

Here are a few simple ways of fitting exercise into a busy schedule:

1. Create a Workout Schedule

Are you a calendar type of person? If not, you may want to start. If you have a smartphone or a day planner, making an appointment to get your workout in for the day will hold you accountable and allow you to plan ahead. When you see a 6 AM workout for the next day on your calendar, you’ll know you need to get to sleep early and eat a good breakfast.

Every time you accomplish a workout that was on your calendar keep track of it! The goal is to form a habit. There’s been talk that “21 days” is all you need to form a new habit. Well, that might be the case for some, but many people need more than 3 weeks to form a habit; some say the magic number is 66 days. It could take months to form a habit that becomes a lifestyle, so calendar away, and continue to watch – and feel great about – your progress over the weeks.

1. Find Random Ways to Exercise

There are many random, fun ways to exercise. One of my favourite ways is to turn on whatever Netflix show I’m currently mainlining while I workout. I’ll put on a 50-minute episode and keep my body moving the entire time. You don’t need any fancy equipment either, just clear a space for yourself and rotate through burpees, high knees, push-ups, sit-ups, whatever gets your blood pumping!

Do you get a lunch break at work? Consider taking the first part of it to go outside for a jog. If you get a full hour, take 40 minutes of it to get an outdoor workout in, come back and finish up your lunch.

Find those moments where multitasking is possible and get your workout in for the day!

1. Sign Up for a Membership

Find something you really enjoy; barre, cycle, yoga, pilates, parkour, etc. Whatever it is, make sure it gets you moving!

Signing up for a membership and becoming a part of a community of activity seekers who love the same thing as you can be very motivating.  Being surrounded by other people may serve as that extra little push you needed to make exercise a fun habit.

*It is always a good idea to consult a healthcare professional before starting a new fitness or exercise program.

If you enjoy getting your heart rate up Tabata training is for you!  This high-intensity interval training lasts a total of 4 minutes per movement. So, when paired with 4 movements, you’re looking at exactly 20 minutes of fierce calorie burning fun!

Kara’s 20 Minute Tabata Workout

About Tabata

Japanese scientist Dr. Izumi Tabata discovered this form of exercise after conducting intensive research on two groups of athletes. One group worked out 5 times per week for 1 hour ( at a moderate intensity) while the other worked out 4 times per week for 4 minutes and 20 seconds (at a high intensity).  The testing went on for 6 weeks and guess what the outcome was?  The group that only worked out 4 minutes and 20 seconds utilizing high-intensity interval training came out as the leader, increasing their anaerobic and aerobic systems.

Tabata: How It’s Done

Tabata training is interval training at its finest.  You work out as hard as you can for 20 seconds, then rest for 10 seconds.  You complete 8 rounds of 20 seconds on, 10 seconds off, to complete the circuit.

Let’s put it all together to make an incredible 20 minute workout!

Kara’s 20 Minute Tabata Workout

Movements:

1. Jump Squat
2. High Knees
3. Jumping Jack Touch Down
4. Side to Side Touch

Mix things up by doing each of these exercises consecutively (20 sec on, 10 sec off), so that each set of 4 exercises equals 2 minutes. Do this 10 times.  I set my timer for increments of 20 seconds and go continuously through these 4 moves until I hit 20 minutes.

You can also go through each movement one at a time, taking 5 minutes for each movement.  Tabata is a great way of burning a high amount of calories in a short amount of time. 

*There are always ways of modifying any exercise to make it easier and less intense if you are just getting back into it.  4 movements to try as a modification to this circuit are: jumping jacks, sit-ups, squats, and high knees.

Improving Core Strength

When talking about core strength, many people’s first thought goes to their abdominal muscles. There’s a lot of mainstream pressure to have a chiseled 6 pack, and many people think that crunches and sit ups are the best way to achieve that. In actuality, the core is incredibly versatile, and working to strengthen it involves a series of exercises targeting different muscles.

The Core Muscle Group

To really understand the core, let’s go over the core muscle group:

• Transverse and rectus abdominus: your general stomach muscles.
• Obliques: the muscles positioned on your sides.
• Lower back, erector spinae, multifidus, and latissimus dorsi: the muscles in your back.
• Hip flexors, abductors, adductors: the muscles in your hips and the muscles that run down the inside and outside of your thighs.
• Glutes and hamstrings [1]: the butt muscles and the muscles that run down the back of your thighs.

As you can see, many muscles work together to form our core.

Why Core Strength is Important

Balance and Stability.  When you strengthen your core, it helps stabilize the muscles in your pelvis, abdomen, hips, and lower back and they begin to work in harmony with one another [2].

Helps prevent injuries. A strong and stable core means your muscles are working together, and  muscles that work harmoniously are less prone to injury.

Exercises to Strengthen Your Core

Remember to think of all of the muscles utilized to create your core; upper legs, lower back, glutes, hamstrings, hips, and abdominal muscles.  The best types of core strengthening help not only to strengthen but to stabilize your core as well.

Here is a basic core workout that hits a lot of the general core muscles:

1. Supermans

Start on your stomach, arms straight out in front of you and legs straight behind you.  In one movement, lift both arms and legs straight up towards the ceiling.  Hold for 2-5 seconds then lower back down.

2. Plank

Refer to my previous blog article on how to do a plank with good form.

3. Lying Leg Raise

Start this by putting your hands, palm down, under both glutes. The objective is to position your hands so your lower back is firmly resting on the floor.  Keep your legs as straight as possible and slowly raise them perpendicular to the floor.  Hold at the top for 1 second then slowly lower back down.  If you feel any type of lower back pain with this exercise, stop immediately.

4. Straight Leg Sit Ups

Start lying down, legs straight and arms at your side.  Keep your stomach sucked in (while still breathing).  Slowly, begin to curl and sit up.  First curl your neck up, then slowly start to sit up. The goal is to not let your legs come off of the ground.

5. Glute Bridges

Start on your back, with your legs bent (like a sit up position). Your arms can be at your sides.  Push up with your feet, keeping the weight on your heels only.  Squeeze your glute muscles, hold for 1-2 seconds, then slowly lower  your glutes and push up again with your heels to start your second rep.

Continue to find new ways of strengthening and stabilizing your core muscles, and change up your workouts every 4-6 weeks.

References: