Today, 9/23/15, is the start of our fabulous #fallintofitnesswithfolk challenge. We are welcoming in the fall season as well as wanting to “fall back into fitness”. Are. You. With. Me?
The challenge will last until the last day of fall, 12/21/15.
It’s simple — how many bootcamp check-ins can you get this fall? (more…)
EPOC: Can you really burn calories and torch fat all day long, even when you aren’t working out?
Have you heard of excess post-exercise oxygen consumption? Also known as EPOC. It’s the scientific term for the afterburn effect, which can help you burn more calories long after you’ve stopeed your workout (we touched on this in our 09/01/15 email). Keep reading to learn how EPOC can earn you more effective workouts, burn more calories and help your runs.
Over time high-intensity workouts can increase your VO2 max, or your body’s ability to use oxygen for energy. That means better endurance, which leads to more energy and the ability to sustain more work for a longer period of time (better run times, Folks).
You will find that when you do go back to slower, steady state cardio, you’ll be able to maintain that longer with more ease.
For endurance athletes, adding one or two EPOC-enhancing workouts (that would be 2 Folk Bootcamps, Folks) to your weekly routine can also provide a boost in your next race. The reason: Working different aerobic systems improves endurance while building stronger fast-twitch muscle fibers, which can help deliver that final kick needed to finish strong. (more…)
Researchers have revealed many benefits of L-citrulline — an uncommon amino acid found in watermelons— such as preventing post-workout muscle pain.
Lactic acid builds up in muscles when intense exercise necessitates energy production faster than oxygen can be delivered. Normally, the body breaks down glucose into a substance called pyruvate, which is then metabolized aerobically, to be broken down for more energy. However, when there’s a limited supply of oxygen, the body converts pyruvate into lactate, which can also power up the muscles, but with side effects, including increased acidity and next day soreness.
Researches found that the cells absorbed 19 percent of the amino acid in watermelon juice after eight minutes, compared to only 12 percent of that in the water.
Citrulline is considered an essential amino acid. It has also been shown to benefit blood flow throughout the body and rid the liver of ammonia and other toxins. The citrulline content in watermelons has been shown to lower blood pressure and help with sexual dysfunction for males.
In order to get the most out of your workout, and the most out of your recovery, try consuming these foods pre-workout:
Sources: Medical Daily & Journal of Agricultural and Food Chemistry.
Complete the following exercises one after the other with little to no rest in between moves.
Complete routine #1 for a total of 2 rounds (4 minutes). Rest 1 minute then begin routine #2 for a total of 2 rounds (4 minutes). This type of workout continues to burn fat for up to 24 hours. Here’s the breakdown for the circuits:
20 seconds for each exercise + 10 seconds rest = 30 seconds
Complete 3 circuits – move from one exercise to the next with little to no rest.
Does all this “healthiness” have you overwhelmed?
There is so much information out there! It’s amazing and confusing all at the same time. Take it 1 step at a time, Folks! I promise if you can make just one small change a month, things will start to naturally transform for you. Try not to let “all the info.” create burn out, lead you to “fall off the wagon” or make you never start. Remember, this is supposed to be a lifestyle change. Slow down, breathe and enjoy the ride. (more…)