Glenview Personal Trainers

Let’s face it – it can be hard to stay fit when you’re an office worker. Since you’re just sitting and your mind is the only part of your body that is active, your body has no particular way to burn calories. However, you can avoid falling into the trap of a sedentary lifestyle by following these five fitness tips recommended by Glenview personal trainers:

Do Simple Exercises on Your Desk
While you’re taking a short break from work, stretch your arms, legs, shoulders, and neck to keep them from feeling stiff and to help you relax. You can also clench your glutes and thighs to tone them. Simple workouts like these keep your muscles engaged and help you feel more alert.

Lunch Out
Even if you have a packed meal with you, don’t eat it at your desk. Go outside and walk to your favorite lunch place or eat at a nearby park. This way, you can exercise your leg muscles and also get some fresh air.

Use Your Office’s Fitness Center
If there’s a gym or fitness facility in your office, use it! Drop by before work, during your lunch break, or at the end of the day to get a good workout. If your company offers health programs or employs an in-house trainer, such as a Glenview personal trainer, take advantage of such services. You can even get your colleagues to exercise with you to make it more fun.

Get Off Your Chair
If you want to discuss something with your colleagues, why not approach them directly instead of sending an email? Opt to deliver documents in person too, rather than sending it through your office network. This is a great way of injecting physical activity in your otherwise sedentary day.

Take the Stairs
If your office is located in the lower floors, then why not take the stairs instead of riding the elevator? It’s a great way to strengthen your leg muscles and burn some calories. If you’re staying in, say the 30th floor, you can opt to alight a few floors earlier and use the stairs for the rest of way.

If you’re constantly on the lookout for a fitness program that will not only enhance your body’s strength and endurance but also serve as a way to safeguard yourself from danger, then Taebo will suit your needs. Taebo is a cardiovascular exercise that combines kickboxing, dance, self-defense and aerobics for a total body workout.

Taebo Basics
This workout regimen was conceived in 1976 by Billy Blanks, a Taekwondo practitioner who wanted to encourage people to become more responsible for their fitness. He combined the punches from martial arts, kicks from kickboxing, vigorous movements from aerobics, and stretches from yoga to create a high-impact exercise that can enhance your overall fitness. The moves are choreographed and set to music, making it more fun and enjoyable.

Benefits
Taebo boasts of many health benefits – which is one of the reasons why it became a hit in the 90s. Here are just some of them:

* Because it’s a very intense and vigorous workout, it helps you burn a lot of calories. According to Glenview personal trainer, an hour-long Taebo session can burn about 500 to 800 calories – almost twice the amount of calories burned during a regular aerobics session.

* Taebo movements are very effective in toning your muscles and enhancing your stamina. It also improves your coordination, flexibility, balance, as well as your cardiovascular functions.

* Aside from improving your physical well-being, this workout also enhances your mental functions. The martial arts aspect incorporated in the routines enhance your mental acuity, accuracy, and coordination. It also boosts your self-esteem and self-awareness.

Newbie Tips
Before doing Taebo, your personal trainer in Glenview would advise you to do some warm-ups first to loosen the muscles and condition them for the coming workout. This is also to prevent injuries and avoid any muscle soreness. Also, make sure to wear your most comfortable clothes and a good pair of shoes so you can flex and move freely.

Having a butt of steel makes one more confident with their sexuality. It takes time to get a fantastic butt of steel, but it is doable. We just need to know how to do it correctly.  Read on to learn how to do just this.

The Perfect Exercise for The Perfect Butt

There are many forms of exercise if you want to work on your butt. You can do it yourself. But if you want to get in shape immediately, select the exercises that focus on building your butt. Better yet, hire a Glenview personal trainer.

Doing it yourself is another story. Doing squats is the simplest but best exercise that can develop your hips, butt and thighs. Not just that, it also builds your strength. Step ups come in next, because this exercise targets our glutes. Lunges also are also a great exercise. They not only work on your butt, but they also develop a lot of muscles in the body all at the same time. A blog by one personal trainer in Glenview also states that for our gluteus maximus, which is the largest muscle in our butt (as well as in our body), doing hip extensions would be the best form of exercise.

Do It Normally

There are also other ways that you can shape your butt without exercising at all. Things that we do every single day of our lives can help us with it. Walking is the best example, especially if we go up on the incline. Glutes are involved when we do it this way, and it adds up when we are carrying a backpack. Running is also amazing and very beneficial. Cycling and hiking are also a good way of shaping up and it also improves endurance.

You can get a sexy bottom like J-Lo and Beyonce. But keep in mind that the best exercises are always the ones that you enjoy doing.

Many fitness experts, including you personal trainer in Glenview (if you happen to live there), believe that your body’s fat percentage is a better health indicator than your weight.  It also affects your appearance. You only need to see a pot-bellied person to realize how unsightly a bad fat percentage can make you look. In fact, losing fat is more important than losing weight.  You can lose 10 lbs, but if your fat percentage remains the same, that means you also lost muscle mass.

Knowing your body fat percentage is important for maintaining your health. Males aged up to 30 years should have a 9 to 15 fat percentage, while females of the same age should have 14% to 23%.  So how can you lose fats to maintain a good percentage? Here are a few tips:

Consume Only Healthy Fats
Your diet should only contain fats of the good kind like Omega 3 oils from fishes like salmon and tuna, nuts, and olive oils. These are known to have unsaturated fats which promote a healthy heart and body.

Exercise Regularly
The importance of regular consistent exercise cannot be overstated. A healthy and balanced diet, coupled with the right exercise regimen, is the best tandem to attain a healthy fat percentage. Consult with your Glenview personal trainers so you can get a program that’s suited for you.

Know Your Calorie Intake
Losing fats means losing more calories than you take in. It pays to learn how many calories are contained in the food you eat and how many you can lose with certain types of exercise. There are many online resources that can help you with this – you only need to do some Google searches.

Keep Stress Levels Low
Living a stressful life can take a toll on your health. It’s been proven that high stress levels, caused by office loads and family problems, spur Cortisone and stress coping hormones in the blood, which prompt the body to store more fats than usual. In order to avoid this, make sure you take time to relax every day.

A proper cool-down is an essential part of any fitness regimen. Just as you have to gradually condition your body for an intensive workout by warming up, you also have to return it to its pre-exercises state slowly by cooling down. Proper cool-downs prevent muscle soreness, blood pooling, which could lead to dizziness and faintness.

Here are some examples of cool-down routines that your personal trainer in Glenview, or elsewhere, would recommend:

Low-Intensity Version of Main Workout
One good way to cool down is to just continue your main exercise, but gradually lower its intensity. This allows for a smooth and natural progression from main workout state to cool-down state, and helps your body recover. A Glenview personal trainer, or any other fitness coach, would suggest that you do this for 5 to 10 minutes.

Gentle Cycling and Brisk Walking
These two exercises are easy to perform, and are great options for a cool-down routine. Just make sure that you perform it at a lower intensity than your main workout.

Lower Back Stretch
To start, lie on your stomach on the ground. Then, push both your hands down to the floor to raise your upper body. Your hands should be together aligned to your chin and your arms should be straight. Also, make sure that you’re looking up when your body is raised.

Groin Stretching
To do this, stand with your feet apart and pointing forward, and your hands on your sides. Then, transfer your weight to one leg by leaning on that leg’s side. Feel a stretch on the inside of your other leg. Hold the position for a while, and keep your head and back straight throughout the procedure. Repeat the stretch on the other leg.

Calf Raise-Down
This exercise requires an elevated platform, and something you can hold on to, to keep your balance. To start, stand on the platform on the balls of your feet, with your heels jutting out. Then, slowly put down your heels as you exhale. Go back to starting position, and then repeat for a number of times. You can do this with both feet, or with just one foot.

Plyometrics is often overlooked by fitness enthusiasts, but it’s one of the best exercises to improve power, stamina, and speed. It focuses on the efficient use of muscles in order to boost athletic skill and produce consistent peak performance. In this article, we’ll look at the benefits of this exercise.

Muscle Strengthening
Any Glenview personal trainer would tell you that plyometrics is good for strengthening and developing muscles, especially the legs. With regular plyometrics training, you can get a lean muscle mass that would be beneficial in any physical activity you want to do.

Injury Prevention
Because this exercise improves your flexibility and motion range, you can reduce the occurrence of injuries. Since your body is stronger, you’ll also be more resistant to injuries.

Muscle Response Time Improvement
In any competitive sport, it’s very important that to be agile and have quick movements. With a regular plyometrics workout, you can develop explosive power, which leads to impressive athletic performance.

Endurance Improvement
Glenview personal trainers would agree that this exercise is good for boosting endurance and stamina. You won’t easily feel fatigued or tired especially when you’re doing intense physical activities.

Calorie Burn
Of course, any exercise would allow you to burn calories. But plyometrics does not only enhance your body’s calorie-burning; it also boosts your metabolic rates, which result in more calories being burned in a shorter amount of time.

Posture and Balance Improvement
Another benefit of this exercise is that it improves your posture and balance. This will contribute to your overall appearance and physique.

Brings Out the Athlete in You
If you’ve always wanted to engage in a competitive sport, plyometrics is good way to condition and train your body for it. You’ll get to develop attributes that would give you a physical edge and would take your athletic performance to the next level.

Blasting off cellulite and burning off fat takes a lot of determination and discipline. It also takes a lot of patience and dedication. So, if you are bent on wiping cellulite off your body then you have to prepare for serious and arduous work ahead.

Start the ball rolling with these following workouts that are sure to burn fat and cellulite. These are guaranteed to deliver great results attested even by Glenview personal trainers.

Cardiovascular Workouts
Cardio workouts and exercises have been proven to bust fat and cellulite.  If you are just starting out with your fitness regimen, try out low-impact cardio exercises such as walking and jogging. As you get fitter, you can move on to more intensified versions such as brisk walking and running to get better results. What’s great with these workouts is that they strengthen your heart and lungs and keep them in a stable and good condition. They also keep you at optimum health by regulating your blood pressure and sugar levels.

If you love water, then you should definitely go swimming. It’s a low-intensity cardio exercise that will work your body to the hilt. It’s great for toning your arms, shoulders, legs, and thighs which are the favorite havens of cellulite. Particular strokes target various muscle groups and popular variations include freestyle, back stroke, butterfly, and breast stroke.

Strength and Conditioning Workouts
The indispensable strength and conditioning workouts are also necessary to reduce fats, especially in the problem areas of your body. They also build up your muscles, boost your metabolism, and allow you to have a shapelier body. Lunges and squats are some of the top favorites, since they tone the butt and thigh areas where cellulites are normally found. If you’re a beginner, a personal trainer in Glenview or elsewhere would advise you to start with lighter weights and lesser repetitions. This way, you can avoid straining your body and injuring yourself.

Blasting off cellulite and burning off fat takes a lot of determination and discipline. It also takes a lot of patience and dedication. So, if you are bent on wiping cellulite off your body then you have to prepare for serious and arduous work ahead.

Start the ball rolling with these following workouts that are sure to burn fat and cellulite. These are guaranteed to deliver great results attested even by Glenview personal trainers.

Cardiovascular Workouts
Cardio workouts and exercises have been proven to bust fat and cellulite.  If you are just starting out with your fitness regimen, try out low-impact cardio exercises such as walking and jogging. As you get fitter, you can move on to more intensified versions such as brisk walking and running to get better results. What’s great with these workouts is that they strengthen your heart and lungs and keep them in a stable and good condition. They also keep you at optimum health by regulating your blood pressure and sugar levels.

If you love water, then you should definitely go swimming. It’s a low-intensity cardio exercise that will work your body to the hilt. It’s great for toning your arms, shoulders, legs, and thighs which are the favorite havens of cellulite. Particular strokes target various muscle groups and popular variations include freestyle, back stroke, butterfly, and breast stroke.

Strength and Conditioning Workouts
The indispensable strength and conditioning workouts are also necessary to reduce fats, especially in the problem areas of your body. They also build up your muscles, boost your metabolism, and allow you to have a shapelier body. Lunges and squats are some of the top favorites, since they tone the butt and thigh areas where cellulites are normally found. If you’re a beginner, a personal trainer in Glenview or elsewhere would advise you to start with lighter weights and lesser repetitions. This way, you can avoid straining your body and injuring yourself.

If you’ve been working out with some Glenview personal trainers or any other gym trainers, they have probably suggested some workouts for your chest. Of course, the first one on the list would be pushups. However, if you’re tired of doing the traditional one, then here are other pushup varieties to try out:

Inclined Pushups
According to a Glenview personal trainer, the inclined pushup is great for improving the lower part of your chest. To do this, you would need an elevated platform. Position yourself in the traditional pushup position, but your palms should be resting on the elevation. Make sure that your hands are slightly more than shoulder-width apart. Your legs should be straight and your lower body should be balanced on your toes. Once in the right position, do your pushups in the usual way.

Clap Pushups
You can greatly increase your speed, muscle coordination and strength with these pushups. Of course, you should start off in the traditional pushup position. Lower your body, and then raise it explosively until your palms are off the floor. Clap your hands in front of your body then land them on the floor. Quickness is important in order to successfully execute this exercise.

One-Hand Pushups
This is one of the most difficult pushups to do. First, spread your legs as you place a hand below your chest on the floor.  Place your free hand behind your back. Then, do your pushups in the usual way. This can put a lot of stress on your elbow so be careful not to do it. After a few repetitions, switch hands.

Pyramid Pushups
Another name for this variation is the closed-grip pushup. To do this, place your hands together to form a diamond shape. Then, do your pushups in the usual manner. This is great for strengthening your triceps.

If you thought a hula hoop is just for entertainment, then you are mistaken.  Even a personal trainer in Glenview and anywhere else in the world would agree that a hula hoop is good form of workout. Here are some of the workouts that you would want to try with this toy.

Musical Hula Hoop
Glenview Personal trainers and other fitness coaches recommend this workout for advanced users of the hula hoop. Play your favorite upbeat music and dance to it while you twirl the hula hoop. Set a comfortable pace for yourself and just let your body move to the beat of the music. You can even incorporate some hula hoop tricks as you go along. You’ll not only get full body workout and burn calories, you’ll also enjoy yourself and be more enthusiastic when it comes to exercise.

Multiple Hoops
Twirling one hula hoop is the standard but to make it more challenging, you can try twirling two or more hoops. This is another workout for advanced users. With this exercise, you can challenge yourself more and take your hula hooping to the next level. You’ll also burn more calories and improve your abdominal muscles.

Non Stop Action
Want to get a slimmer body and flaunt a sexy stomach? Then twirl your hula hoop for as long as you can in one round. Try to let it stay on your waist for about 30 minutes. If you feel that you can’t push yourself that far yet, then start small, for instance, 10 minutes. Then slowly increase the time as you improve.

Small Bursts
If you have a busy schedule, then what you can do is perform hula hoop exercises in small bursts. Take 5-minute breaks in between your tasks and twirl that hula hoop around your waist. Doing this for several minutes each day boosts your metabolism and brings you a step closer to a slimmer and leaner body.