Looking to keep the weight off this holiday season? EmpowHER's Shana O'Connor is back with another HER Week In Health to share some health and fitness tips with you so that you can avoid that holiday bulge.
Summer has pretty much come and gone and just because you’ve put your swimsuit or bikini away for the year doesn’t mean it’s time to let yourself go. Hi! I’m Shana O’Connor with EmpowHER.com with another edition of HER Week In Health and I’m here to share with you some great ways to stay in shape for the fall so that you are not fighting another uphill battle the next time bathing suit season comes around.
As you take time to reevaluate your fall schedule, it is important to take a closer look at your physical activity and food choices too. Make several goals for you to reach throughout the season and try and reach each one by Halloween, then Thanksgiving, and then the end of the year. If you do this you will be further ahead of most others who wait until January 1st to get started on a plan.
So just how much exercise should you be doing?
According to the Mayo Clinic, you should be getting “150 minutes a week of moderate aerobic activity (like walking) OR 75 minutes a week of vigorous aerobic activity (like running or aerobics).”
It’s also important to strength train as well, especially if you are looking to burn fat. Women’s Health Mag.com suggests two 30-minute weight-training sessions a week. Those two sessions a week can reduce overall body fat by about 3 percentage points in just 10 weeks, even if you don’t cut a single calorie.
Women (and men) constantly look to the rich and famous for tips on how to stay thin and beautiful. So it comes as no surprise that celebrities are often in the spotlight when it comes to the new and unusual fitness trends.
Morning show host Kelly Ripa is a big fan of SoulCycle, which puts a new “spin” on the traditional stationary bike spin class by throwing in positive affirmations throughout the workout to leave you feeling empowered and unstoppable.
FOX Television star Zooey Deschanel enjoys taking Barre [pronounced bar] classes, which is a ballet fusion dance class which aims to create that dancer’s body by using micro-movements and can burn up to 500 calories per 1 hour class.
While doing the same routine as a star might not result in the same body, it can be a way to refresh a stale workout, provide additional motivation, and even burn more calories.
If hitting the gym isn’t your style there is a new study done by the American Heart Association that gives more reason for you to keep moving or get moving.
“Middle-aged adults who regularly engage in leisure-time physical activity for more than a decade may enhance their heart health.”
More than 4,000 people around 50-years old were followed during this study as they kept track of their “leisure-time physical activities such as brisk walking, vigorous gardening, cycling, playing sports, and doing housework or home maintenance.”
While gardening, housework, or home repair hardly feel like Olympic sports, these activities can still burn a significant amount of calories. According to Fitday.com, you can burn more than 200 calories gardening, while cleaning the house can burn almost 150 calories.
The American Heart Association encouraged doing housework instead of hiring others to do it. But if scrubbing your floor does not sound like fun, walking is a nice way to get started.
No matter what you choose, the important thing is that you get out there and get moving. For more information and workout ideas visit our fitness resource page right here on EmpowHER.com or post your questions in the comments section below. I’m Shana O’Connor for EmpowHER.com and don’t forget to join us right here every week for another edition of HER Week in Health!