Morning ``Wake-Up`` Workout

Start your morning off with an energizing workout!

High Knees (45 seconds)
Run on the spot, driving your knees toward your chest.  Complete this exercise for 45 seconds and as fast as you can.

Spiderman Climber (15 reps on each leg)
Start in a push-up position.  Contract your abdominals, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder. Slowly return your leg to the start position and repeat with the opposite leg.

Lateral Run and Pause (8 reps)
From a strong tall posture, perform a high knee run sideways taking three total lateral steps, running on the balls of your feet, driving the elbows back and maintaining good upright posture. Do not cross your feet as you run. On the third step pause and maintain balance for at least 1 to 2 seconds before running in the opposite direction. That's one rep.

Jumping Jacks (45 seconds)
Start with your feet shoulder width apart and your hands at your sides.  Simultaneously raise both arms above your head and jump spreading your legs apart laterally.  Then jump again and lower your arms to your side and brings your legs back together. Repeat.  Complete this exercise for 45 seconds and as fast as you can.

Lateral Jumps (15 reps on each leg)
Starting with both of your feet together.  Push-off with your right foot laterally and land on your left foot at a distance of about 4 feet. Once you have landed on your left foot, continue the exercise by jumping laterally onto your right foot at a distance of 4 feet.  Repeat.

Mountain Climbers (45 seconds)
Start in a push-up position.  Keeping your body straight (in plank form) with your head in line with your body.  Now bring your right knee to your chest, then back to starting position.  Now bring your left leg to your chest, then back to the starting position.  Alternate rapidly with each leg.  Complete this exercise for 45 seconds and as fast as you can.

Do this group of exercises 3 times, and enjoy the rest of your day!

3 Ways to Naturally Boost Your Metabolism

1. Exercise! The combination of resistance training and cardio is your best choice in revving up your metabolism.  We are typically focused on cardio and fat loss, but fail to realize what the importance of muscle mass and resistance training are to this subject. 

Building muscle is important as it requires energy - increasing your metabolism.  The more muscle one has, the more energy is required to maintain it.  One study published in the Journal of Applied Physiology found that older men and women increased their metabolism by about 100 calories after 6 months of strength training. The combination of both resistance training and cardio can lead to some great fat loss results, compared to just cardio alone.

2. Eat smaller, balanced meals more frequently and consistently throughout the day.  Space your meals out every 2 to 3 hours, and centre them around a lean protein source (egg whites, low-fat cheeses, yogurt, lean meats and poultry, and fish).  Side your protein with vegetables and/or fruits, beans and lentils, and some whole grains.  Eating these smaller, balanced meals more frequently throughout the day will keep you feeling fuller longer; preventing your blood sugar from spiking (discussed further in #3); and helping you from overeating.

3. Stay away from refined grains, and stick to low glycemic carbohydrates.  Products made from refined grains and sugars; such as cakes, cookies, pastas, and many breads are typically high glycemic.  Eaten alone, high glycemic foods cause a spike in blood sugar, triggering your body to secrete a flood of insulin; storing all the unused energy as glycogen (in your muscles and your liver), and as fat (in your adipose tissue), and likely causing you to feel hungry shortly after consumption.  Sticking to low glycemic index fruits, vegetables, bean and lentils, and whole grains (breads and pastas) will help keep your blood sugar levels more stable and keep you full longer.

The Benefits of Cardio and Its Effects on the Cardiorespiratory System

For some, cardiovascular exercise may not be the most enjoyable aspect of fitness. However, it is and should be an important part of every workout routine. Not only does it get your heart pumping and increase the amount of calories your burn, but it also has other very important physiological implications.

With regular moderate to high intensity cardiovascular exercise the body becomes more adapted and conditioned to physical stressors.

The heart will increase in size and strength, which will enable it to push out more oxygenated blood to parts of the body. Blood volume and lung volume will increase, and the body will become more efficient in using oxygen.

Due to the body's positive physiological changes and increased cardiovascular efficiency, resting heart rate will decrease and so will blood pressure, if it were initially high.

The benefits of cardiovascular exercise are not only limited to positive changes in the cardiorespiratory system, they also have many positive effects on other body systems including the musculoskeletal system.

With all of its benefits in mind, be sure to make cardio a staple in your workout routine.


References

Heyward, V. (2006) Advanced Fitness Assessment and Exercise Prescriptio: Fifth Edition. Champaign, IL: Human Kinetics.