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Gem Magazine LI is the sparkling new lifestyle magazine for the Long Island woman. Helping real women get the real answers they need - now - Gem is a monthly publication poised to become the trusted resource for women across the Island. From Montauk to Manhattan, women turn to Gem!
Gem Magazine LI is the sparkling new lifestyle magazine for the Long Island woman. Helping real women get the real answers they need - now - Gem is a monthly publication poised to become the trusted resource for women across the Island. From Montauk to Manhattan, women turn to Gem!
© 2012 Gem Magazine LI.. All rights reserved.
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Body Designs
Fitness & Well Being
Success in weight loss is really not about how much weight is lost in a specific time; its success is in keeping it off. Managing your weight and keeping a healthy lifestyle is the real resolution. Ninety percent of diets don’t work because they can’t be followed for a long time. Instead of picking a goal like, I want to lose 10lbs. or I want to fit into my skinny jeans, set make small goals, like adding more cardio activities and eating more vegetables. Meet with a trainer or life coach and set yourself up with a realistic plan. Set goals about behaviors, not numbers, and you will be more successful in weight loss this year. Try something different and trust me you will see better more sustainable results.
• Lauren Geldmacher is a
Personal Trainer and owner of
The Fitness Loft of Huntington, Huntington, NY
631-423-0071
Success In Weight Loss!
"Cardiovascular Exercises and Your Heart Rate"
by Lauren Geldmacher, Body Designs - GEM Magazine LI 6/4/12
When doing cardiovascular exercises, the most important thing is to vary the degree of intensity, the duration and the activity, for challenging the body to respond to these changes.
Meaning switch up your cardio routines. Somedays work on steady state where your heart rate remains the same. Next time work on some HIIT-High intensity interval training, where your heart rate jumps up then recovers, then up again. HIIT workouts are usually shorter in duration but more intense. As well as changing up the intensity, change the types as well, use different machines, work indoors and get outside for some outdoor cardio too!
"Every Minute Counts"
by Lauren Geldmacher, Body Designs - GEM Magazine LI 6/7/12
Don’t eliminate your exercise for the day just because you have a full schedule. If you don’t have much time, shorten your routine. Its as easy as to decrease the frequency or duration to accommodate your workout. It is always better to do something rather than nothing.Try super setting some cardio activity in between lifting weights, you will burn just as many calories as you would in your longer less intense workouts! NO excuses to burn some extra calories and you will feel better knowing that you did it.
"Over Training Your Body"
by Lauren Geldmacher, Body Designs - GEM Magazine LI 6/13/12
Overtraining is “pushing your body too hard” without providing adequate nutrition or rest. These are some of the symptoms of overtraining:
Anxiety, Appetite loss, fatigue, Depression, Headaches, Injury risk, heightened, Insomnia, Irritability, Joints, bones or limbs hurt, sluggishness.
To avoid over training an adequate rest time between workouts is necessary so that muscles can fully recover. When you overtrain by exercising too hard or too frequently, without adequate nutrition
increases and rest, this could lead to permanent damage to the body.
Over training can have negative effects such as to decreased athletic performance, loss of strength and muscle-wasting as long-term
effects.
"It's hot outside. Be careful when exercising outdoors!"
by Lauren Geldmacher, Body Designs - GEM Magazine LI 6/25/12
Avoid dehydration, its always easier to prevent than to treat.
Drink the right amount of fluids, depending on intensity of your
workout and individual body needs.
When sweating a lot make sure you replace all lost electrolytes after
your workout. Easiest way is to have a watered down sports drink or
something salty!
Wear cool, breathable clothing that's lightweight, loose fitted, light
colored and remember to put on some sunscreen if you will be in sun!
Avoid hot foods, alcohol and heavy foods that increase your core
temperature. If you feel any headaches, fatigue or irritability or
notice your exercise performance decreasing, stop exercising and cool
off.
