Pro Tips To Exercise Smarter, Not Harder

You’ve finally finished a long day at work, picked up the kids and finished dinner, so it must be time to go to the gym—right? Well, maybe tomorrow (or the next day) instead. And before you know it, a full week has passed and you still haven’t gotten in a workout. Don’t worry, you’re not alone.

When you do manage to squeeze in some time to exercise, you want to make it count. After all, seeing results can be a powerful motivator. So, what do you do to make your workout as effective as possible? While you may not have more time to spare than the recommended 30 minutes a day, there are simple ways to maximize your workout—and see those all-important results.

According to Kristie Willhoit, MS, a fitness specialist with GMC’s Sports Medicine Program, here are 6 things you can do to take full advantage of your workouts:

   1. Don’t push it 100% of the time.

To clarify, this doesn’t mean that you shouldn’t be challenging yourself. But it’s important to clear up some confusion. For many years, it was believed that going non-stop when it comes to cardio (going for long, steady stints) was the best way to stay in your fat-burning zone; but this isn’t the case.

Instead, it’s best to replace that hour-long trek on the treadmill with a shorter span of speed intervals. Interval training has been shown to burn more fat during your sweat session and for up to 24 hours after you’ve completed your workout.

   2. Be intentional with your rest periods.

Time flies, especially when you get sucked into the social media black hole. You scroll and scroll and before you know it, 5+ minutes have passed between exercises. Whether you’re doing weight training, using machines or body-weight exercises, it’s essential to be mindful of your rest periods.

On the one hand, you want to rest enough between strength sets (at least 30 seconds) to increase the amount of work that you can do. On the other hand, you want to keep your rest periods to a minimum to maximize your time in the gym.

A great way to make your rest periods work for you is to add in alternating exercises. A typical compound set involves exercises that use opposing muscle groups, different body regions or opposite muscle actions (so that one muscle group gets rest, while the other works).

   3. Take advantage of off days.

While it may seem like more exercise equals more (or faster) results, this isn’t necessarily true. In order for your body to really perform while exercising and to actually develop those muscles you’re trying to sculpt, it needs time to recover. If you don’t give your body rest days, you’ll likely have decreased performance, higher blood pressure, disturbed sleep and more.

One of the best ways to help your body repair after an intense workout is to get some light exercise. This may be asking a lot when you’re feeling sore and taking the stairs is a tall task, but yoga, walking and swimming can help stimulate blood flow to tissues, remove waste and speed up muscle regeneration.

   4. Be adventurous.

It’s normal to be a creature of habit. After all, when you find something that works for you, why mess with a good thing? Because the minute an exercise becomes too routine, it’s likely that your body has gotten comfortable and efficient at the exercise. And if you aren’t challenging your body, you won’t be seeing the results you’re after.

One of the best ways to ensure that you’re keeping things new and challenging for your body is to try high-intensity circuit training. This kind of workout usually involves a combination of cardio and strength training, which offers the variety your body needs.

   5. Set yourself up for success.

Even if you’re giving your exercise routine all you’ve got, it may not be enough if you aren’t taking care of yourself outside of the gym. Yes—feeling tired, stressed and dehydrated take their toll in more ways than one. In order to have your best workout, you need to be sure that you’re getting at least 7 to 8 hours of sleep.

And let’s not forget the importance of drinking water throughout the day to help support a healthy metabolism and maintain energy levels, among many other things.

   6. Be eager to learn.

One of the best things you can do when it comes to exercise is to be open minded and willing to learn. This doesn’t mean that you should buy into every new exercise trick or diet trend, but it’s important to look for areas of improvement and to ask for help.

Whether you’re looking for a new exercise routine tailored to you, or you want an expert to evaluate your running and/or lifting form, GMC offers the services you need. Find out what the expertsat GMC’s Ellis Fitness & Performance Center can do for you!

5 Things You Can Do Now (To Prevent Heart Disease Later)

Heart disease has developed quite the reputation, but not for anything good of course. When you think of heart disease, what comes to mind? That it’s the number one killer of both men and women or maybe that it’s something that you only have to worry about when you’re older.

Despite all of its negative qualities, there is one good thing about heart disease—you actually have the power prevent it. “Before you assume that it’s too late, or that you’re doomed to have heart disease, evidence has shown that healthy lifestyle changes at any stage of life can help to reverse and prevent damage,” says Jim John, MD, an affiliated cardiologist with Gwinnett Consultants in Cardiology.

   1. Don’t Overlook the Small Stuff

When it comes to the biggest risk factors for heart disease, such as high blood pressure, high cholesterol, extra weight and lack of exercise, most of these are the result of small, everyday choices that add up.

The good news is making life style changes to be more heart healthy doesn’t mean you have to dramatically change everything. It means starting to make small choices that add up in a big way over time. “In fact, major lifestyle changes, especially health fads, rarely have a lasting impact as they invariably become hard to maintain and people fall off the wagon,” says Dr. John. “Instead, I encourage my patients to make small changes that accumulate in big ways.”

   2. Find your healthy weight.

There is certainly no one-size-fits-all when it comes to shape, size or weight. Despite the common notion that a healthy weight can only be measured by a scale, there are many other factors to consider. By working with your doctor, you can determine what a healthy weight is for your unique body type, your age and your overall health.

It’s important to note, though, that if you are overweight; losing just 10 percent of your body weight will have a tremendous impact on your heart health. “You can expect your blood pressure and cholesterol levels to be lower, as well as your risk for clots and heart disease to be much less,” explains Dr. John.

   3. Eat good, feel better.

Just because a food is good for you, doesn’t mean it has to taste bad. There are plenty of delicious ways to enjoy getting key nutrients for your heart. By incorporating more fresh fruits, veggies and lean protein, you’ll stock up on heart-healthy nutrients like:

·        Omega 3 Fatty Acids (found in fresh fish, especially salmon and sardines)

·        Folate (found in green, leafy veggies like spinach, kale and romaine lettuce)

·        Magnesium (found in walnuts and spinach)

·        Polyphenols (found in blueberries, raspberries and strawberries)

·        Reservatrol (found in dark chocolate and red wine)

Keep in mind, though, that cutting out unhealthy foods is just as important as adding in nutritious ones. “Foods that are high in fat, sodium and sugar all take a toll on heart health,” says Dr. John. So, if one of your favorite weekly meals is a fast-food burger, you’re likely consuming between 85-175 milligrams of cholesterol in one sitting (the recommended daily amount is only 200-300 milligrams).

However, by cutting out that one weekly burger for a month, you’ll save your heart from nearly 700 milligrams of cholesterol. Just think about what that would add up to over the course of a year.

   4. Work your body.

Whether you realize it or not, your body loves activity. From lower levels of stress and improved muscle tone to weight loss and heart health, exercise is essential. However, to get the heart-healthy benefits of exercise, you’ll need to get at least 30 minutes a day or 90 minutes a week of exercise that raises your heart rate.

Regular exercise that raises your heart rate not only helps to reduce blood pressure and cholesterol, it can actually change the way your heart works. “Overtime, your left ventricle will adapt to provide more blood per burst, which will lower your resting heart rate,” explains Dr. John, “It will also stimulate new blood vessels to form, which promotes better circulation.”

   5.Take time off.

Feeling stressed, anxious and tired has become a part of the daily reality for a majority of people. These feelings not only take a toll on mental health, they also have a surprising impact on physical health, too. Over time, stress can increase cholesterol, triglycerides and blood pressure. It can even promote the buildup of plaque in arteries throughout the body.

With such a tremendous physical impact, there is only one solution when it comes to stress—relaxation. Whether it’s reading, spending time in nature, getting a massage or taking a vacation, you need to find a way to relieve and release your stress. Your heart will thank you for it.

Your heart health is our top priority. When it comes to lasting heart health, preventative care and customized treatment are essential. That’s why GMC offers convenient access to knowledgeable and experienced heart specialists who utilize the latest technology and advanced diagnostic and treatment options. Not to mention the extensive services, resources and experts of Gwinnett Medical Center that support every step of your care.