Build Up To Your Full Potential These Expert Health and Fitness Tips from the Pros
If one of your New Year’s resolutions is to get into shape, Scottsdale’s Pulse Fitness is here to help. From getting enough sleep to not buying processed food, here are some key tips for leading a healthier lifestyle from Fitness Director at personal training studio Pulse Fitness, Brent Moore, that will last you into 2017 and beyond.
General Tips for Leading a Healthy Lifestyle
This may seem obvious, but it is an important tip.
“The worst thing you can do is sitting. If your leisure activity is watching TV, you probably need to find a new one,” says Moore. He suggests finding an activity you like. Experiment with going to the gym, hiking, yoga, or mountain biking. Anything you like and can stick with will work.
“All of these things are going to lead to decreased stress, increased energy and decreased body fat,” he says.
Get Enough Sleep
Eight hours of sleep is the recommended amount, but that might not be right for you. Maybe you need as few as seven or as many as nine. Moore suggests starting with sleeping for eight hours and seeing how you feel after that then adjusting accordingly.
“If you’re waking up and you’re still tired, then you’re probably not sleeping the right amount,” says Moore.
Try sleeping more and see if that helps. He also recommends not watching TV in bed. You’ll want to focus on resting when you’re in bed.
Eating Right for Long-Term Health
Try to Avoid Processed Foods
“If you didn’t cook it, don’t eat it,” says Moore.
He also recommends eating slowly to give your body time to realize that it’s full. Drink plenty of water too. If you’re going to imbibe, he recommends drinking your wine and eating your meal separately to prevent you from overeating when drinking.
“Have your social wine. Have your food. Just don’t have them together,” says Moore.
Making the Most of Your Workouts
Frequency of Exercise
Moore says you can exercise whenever it’s convenient for you, so in the morning, afternoon or evening will work. He recommends hitting the gym four to five times per week, and to try to get in a minimum of four hours of focused, intense exercise every week to start seeing real results.
Moore says that when it comes to choosing what weights to lift, you should abide by this rule: lift heavy.
“Every rep should be tough,” says Moore. “You want to choose a weight that when you get to 12 reps, it was hard.”
When you stress your muscles, it forces them to grow stronger.
“Your body will change in order to adapt to that difficult stress,” says Moore.
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All the Right Moves
Three basic fitness moves and how to perform them like the pros
Here’s how to perform the perfect pull up. First, check the height of the bar. Start by standing directly underneath the bar with your arms extended straight up. The bar should be approximately six inches above your fingertips. If you can reach the bar with your feet on the ground, then the bar is too low. Once you’ve found the perfect height, begin by jumping up and grabbing onto the bar. Your knuckles or metacarpal joints should be directly on top of the bar with the hands slightly wider than shoulder width. Engage the core, keeping the feet and legs together and directly in line with the bar. Then, engage the lats by squeezing the shoulder blades together
2 Overhead Press
While holding a dumbbell in each hand, sit on a utility bench with back support. Place the dumbbells on the thighs and lift each dumbbell to shoulder height, utilizing the legs to help propel them upward. You may also use a spotter to get the dumbbells in a starting position. Maintain a neutral spine as you press the dumbbells over your head. Ideally, you want the dumbbells in line with your body. Arms should be at least parallel to the ears (if not slightly behind) with knuckles facing up to the ceiling at the end range. Maintain a neutral spine throughout the entire range of motion. Pause slightly at the top of the press and slowly lower the dumbbells to the starting position. Repeat for the prescribed number of reps.
3 Front Squat
Stand and hold the kettlebells in a racked position with your fingers interlaced. Imagine you are trying to spread the ground apart with your feet. Initiate the movement by driving your hips back and squatting down until your thighs are parallel to the floor. The depth of the squat will vary with the individual, depending on hip anatomy and flexibility. It is important to avoid having your knees collapse inward while going down. Then, return to the beginning standing position by pushing force into the ground from the mid-foot to heel and driving the hips up. Repeat for the prescribed number of reps.