Fitness & Wellness

How Much Water You Actually Need To Drink For Your Size?

How Much Water You Actually Need To Drink For Your Size?

Hydration is important and water is one of the best ways to hydrate, but you can overdo it. You need to drink for your size and need. A lot of things will affect the amount of water your body needs. If you’re in a room that’s too warm or outside in the hot sun, you’ll need to rehydrate more than if you’re sitting comfortably in an air conditioned room. Water is far more important than food for survival, but how much is enough and when do you cross the line to too much?

There’s a lot of factors that determine how much water you need.

Your size is one important factor. Most people know that it’s recommended that you drink eight 8-oz glasses of water a day, but that may not be enough. Your sex makes a difference. Mayo clinic suggests that men drink as much as 15.5 cups of fluid a day, while women need about 11.5 cups. You’ll notice that it says fluids, not just water, so it includes tea, coffee and other beverages. The fluid can also come from the food you eat, which is about 20% of the average person’s fluid intake.

Your weight plays an important role in water intake.

The more you weigh, the more fluid you need. You can calculate the amount by taking half or two thirds of your weight in pounds and making that the amount of ounces you need. For instance, a 120 pound woman would need 80 ounces, since 2/3 of 120 is 80. If it’s hot, you also need more fluid, since you perspire more, losing fluid. Exercise also causes you to perspire, so you need to replace it with extra water. The higher your elevation, the more water you require. Health issues, like vomiting, fever and diarrhea also cause dehydration. Lactating and pregnant women also require more fluid.

You can drink too much water at one time, causing hyponatremia.

The term for drinking too much water at one time is also called water intoxication or water poisoning. It causes your cells to swell that can create health issues. It’s based on how much water is consumed in an hour. More than four cups an hour can create the problem. The excess fluid can overwhelm the kidneys and the swelling cells can cause problems, especially if it’s in the brain or vital organ. Ironically the symptoms of headache, confusion, vomiting and nausea, fatigue and muscle spasms and cramps are the same as dehydration. How do you tell the difference? Look at your urine. If it’s a dark yellow, you’re dehydrated. Clear and colorless you’re over hydrated.

  • Schedule your fluid intake throughout the day if you have a problem drinking more water. Carry a bottle with you and sip on it throughout the day. Don’t guzzle bottles of water all at once if you’re thirsty. Take it slowly.
  • Most people need to hydrate more. Drinking more water can help limit UTIs, kidney stones, reduce bloating and even help you lose weight. A glass of water before a meal can help fill you up, so you don’t eat as much.
  • If you’re older, you may need to drink more fluid, since older people dehydrate faster than young people. Signs of dehydration resemble dementia in seniors. Achy joints can also be caused by dehydration, since water lubricates the joints.
  • Staying hydrated can help reduce the appearance of aging. It helps keep the skin plump and more youthful. It can make your eyes appear more youthful, as well as preventing some wrinkling.

For more information, contact us today at Revolution Training

Exercises For People Recovering From Surgery

Exercises For People Recovering From Surgery

People in Stamford, CT, come to Revolution training to learn the best exercises for fitness or participate in boxing, which depends on good training and fitness. While we work with people of all fitness levels, we also need to know more about you to be effective, especially if you’re recovering from surgery. What types of exercises should you be doing? That all depends on the type of surgery you had and how far along you are in the healing process. You also need to clear any workout program with your doctor or physical therapist.

Taking it slowly is good advice.

No matter what type of surgery you had, making sure everything is healed before diving into a tough workout is important. That doesn’t mean you should sit for months after a surgery. If you had foot surgery, doing exercises for the upper body while you’re physical therapist works with exercises for your lower body can be helpful. Walking, when possible is the first step back to fitness and getting moving. The more you move, the more your blood circulates and the quicker you heal. Just do light stretches or other mild forms of exercise that doesn’t cause trauma at the surgical site. Listening to your body and taking the advice of your health care professional is extremely important when you first get back into exercise.

Avoid making the following mistakes.

You can be too gung ho and overdo or do too little and not heal as fast. Doing too much can cause setbacks, but laying in bed too long can be even more dangerous, with the potential for blood clots, pressure sores and even weaker muscles. If you don’t move much, it can cause digestive issues, but that doesn’t mean you need to quit eating. Just make sure it’s healthy food. Stick with the protocols from your health care professionals. Do breathing exercises if they’re assigned. Take it easy, but keep moving, if only a little more each day.

Light exercise means very little stress.

Light exercise means short walks, not lifting lighter weights, unless the surgery doesn’t involve the upper body. That short walk can be lengthened every few days and become brisker by the third or fourth week if the health care professional approves. A stationary bike ride and low impact exercises can be added as you heal. Avoid high impact exercise like heavy lifting, jumping or sprinting that add excess strain on your body.

  • Doing too intense a workout too soon, can increase blood flow at the point of surgery and cause swelling that can break stitches. Sweating can spread germs to the area healing. Wait at least five days and always consult your surgeon or health care professional.
  • Don’t expect to immediately pick up where you left off before the surgery. Start slowly, as though you’ve never exercised before the surgery. You can always make it harder as you heal.
  • The location of the surgery and the severity all makes a difference. Even if you got the okay from your health care professional, don’t forget to tell your trainer about the surgery before the trainer creates your workout program.
  • Start out by breaking your workout into ten minute sessions you do three times a day. As you get fitter, make them 15 minutes and do them twice a day. When you’re ready, switch to one 30 minute session.

For more information, contact us today at Revolution Training

Taking Care Of Gut Health

If you want to change your overall health for the better, you need to start with your gut health. A lot of the focus should be on the microbiome and a healthy balance of beneficial microbes. You have more microbes than you have cells and how they function can determine your overall health. Some are beneficial, some are harmful and some are absolutely necessary for good health.

Make sure you have adequate nutrients.

Magnesium is one of those nutrients that’s necessary to create enzymes that help break down food and absorb the nutrients. Lack of magnesium can cause muscle aches, spasms, chronic headaches, constipation and even chocolate cravings. Another way to boost your nutrition is by consuming bone broth. Bone broth contains collagen, which is necessary for creating connective tissue throughout the body. It also has loads of nutrients and improves nutrient absorption.

Feed those beneficial gut bacteria what they need.

Fiber, fiber, and more fiber should be your chant if you want gut health. Introduce it slowly or you’ll end up with cramps and enough gas to power a fleet of 18 wheelers. Fiber can’t be digested by the body. There are two types of fiber, soluble and insoluble. Insoluble fiber is found in almonds, beans, prunes and wheat germ. Soluble fiber is in beans, apples and other produce. While the body can’t digest fiber with enzymes, it passes to the intestines where the beneficial microbes in your gut feast on the soluble fiber and the insoluble fiber builds bulk for your stool.

Avoid sugar and move.

Sugar is not only bad for your body, it’s bad for your gut. It can cause an overgrowth of Candida albicans, which creates many gut problems. It also feeds other harmful microbes. You’ll be surprised at how many processed foods contain sugar, which includes soft drinks. Don’t think the sugar free type are better, they also affect gut bacteria negatively. Also, the more you move around and exercise, the better your gut health. It helps food pass through the body more efficiently and also boosts the friendly bacteria in the gut.

If you’ve taken antibiotics, give your gut a boost of beneficial ones. Eat fermented foods like kefir, sauerkraut, yogurt and kimchee. An imbalance of microbes can cause leaky gut syndrome.

Get adequate sleep. Lack of sleep can affect gut health by causing stress, which is bad for gut health. Also drink plenty of water, which also is necessary for healthy digestion and a healthy microbiome.

Prepare grains, nuts and beans properly. Sprouted grain bread is one way, soaking them and rinsing thoroughly before cooking is another. Grains are seeds, and many contain phytic acid, to prevent digestion so animals can spread the seed in their excrement.

One study that lasted six weeks, showed that people who exercised improved the gut microbiome by increasing the amount of friendly bacteria.

Building Muscles For Beginners

Building Muscles For Beginners

Building muscles means doing some type of strength training. However, there’s also a difference between being strong and being muscular. At Revolution Training in Stamford, CT, we help people do both. When beginners first start working out, exercises that build strength may also be the same for building muscles. That overlap ends as you get more seasoned. If you want to be strong, that’s one thing, but if you’re a bodybuilder who wants to compete, you need to go an entirely different direction since your goal is all about size and body aesthetics. The weight lifters at an Olympic level have smaller muscles than a less strong bodybuilder.

Do you want bulk or just strength?

In order to build any type of muscle, you have to lift something heavy. If you’re building for strength, you’ll use heavier loads and do five sets that include one to eight repetitions. The goal is to lift as heavy as you can or 80 to 100 percent of a one-repetition capacity. You’ll get a slight increase in your muscle size. You lift lighter when building muscles, about 70 to 80 percent of maximum with as many as six sets of 8 to 12 repetitions. In other words, go slightly lighter but do more.

You have slow-twitch muscle fibers and fast-twitch ones.

Low intensity and long duration movements, like walking, are performed by slow-twitch muscle fibers. High-intensity movements like jumping or supersets where two different sets of exercises for different parts of the body are performed back-to-back. While you activate both types of fibers during each type of exercise, one of the two dominates depending on the movement. If you want bigger muscles, go for exercises that trigger more fast-twitch fibers.

Focus on the basics at first, then make adjustments based on your fitness level and goal.

As noted before, you’ll workout both slow and fast-twitch muscles doing any exercise. The key is to do it and do it consistently. Some great bodyweight exercises you can do at home or in the gym are push-ups, burpees, squats and lunges. To build upper body muscles, having dumbbells and/or barbells are a big help, since lifting something heavy builds muscles. Always warm up before you workout and cool down afterward.

  • Get adequate sleep. You need at least seven hours of sleep or more each night to give muscles adequate time to heal and build. Never do strength training for the same muscle groups two days in a row for the same reason.
  • Focus on compound movements and compound exercises, like a dumbbell deadlift or chin-up, to build muscle faster. Isolation movements, such as curls, sculpt the muscles, but aren’t as good for building.
  • If you want to build muscle and don’t need to lose weight, you need to eat more calories and focus more on protein. If you need to lose weight, cut back on calories slightly. No matter what your weight, a snack of carbs and protein before and after your workout is important.
  • No two people are alike. Even if your best friend got great results with his workout, it doesn’t mean it’s the best for you. Our trainers can help you find a program that works best for you.

For more information, contact us today at Revolutionary Training

Simple Ways To Start Losing Fat

Simple Ways To Start Losing Fat

I have a lot of friends in the fitness industry that are so intent on learning the latest scientific discoveries, they forget about the simple ways to start losing fat. It’s easy to do. The more you know, the more you forget that not everyone has the same fitness experience as you do and the more you start to focus on the complicated. Let’s take one simple example. I have a client that followed his diet to a T, worked out and still wasn’t getting his desired results. After several talks, I learned he drank five or six colas a day. Soft drinks are nothing but carbonated sugar water. They pack on the pounds. He switched to water and got back on track.

Be easy on yourself and start by changing one thing.

Add a half hour of exercise to your daily routine. It doesn’t have to be at the gym, you can go for a walk. In fact, you can go for three time minute walks if you don’t have a half hour all at once. Make life a little more active by taking the stairs instead of the elevator. Speed up and increase your intensity. If you have household chores, move as fast as you can and if you get tired, keep working for a few minutes longer. Don’t change everything in your diet at once. Start by giving up food with added sugar. Is that too hard? Then just start by cutting down on sugar and switching fruit for the sweets as a snack.

Try HIIT—high intensity interval training.

HIIT is a fancy way of saying you modify your workout by spending a minute at highest intensity and then switching to equal or longer time at moderate, recovery intensity. You can use it for almost any exercise, even walking. People who want to start working out, but aren’t ready for the gym, can start by walking briskly for a minute, alternating that with a moderate walk for the same time and back to a brisk walk. By the way, that pattern of high intensity and moderate recovery intensity is a lot like the type of exercise you get when you box.

Focus on green and lean.

There are all types of diets, with some aiding in weight loss and others increasing the nutrients necessary for building muscle. What’s the best type? That’s up to your and based on your goals. However, eating healthy, no matter what your goal, is important. You can do it without following a diet. Focus on filling half your plate with colorful vegetables and fruit, a quarter of your plate with lean protein and the rest whole grains. Healthy fat should also be part of your daily meals.

  • Try simple things to improve your diet and lower your calories. Mash avocado and use it on toast instead of butter. It’s delicious and healthy.
  • Don’t fall for the marketing gimmick touting low fat products, like yogurt. When they remove the fat from yogurt, they have to replace it with something to improve the flavor, that something is often sugar, which is far worse for you.
  • Do you miss desserts but want to lose weight? Opt for plain full fat Greek yogurt. Put a layer of yogurt in a cup, cut up a half ripe banana and add your own berries for sweetness. Top with more yogurt and then add raw walnuts. It’s healthy, sweet and best when mushed together and mixed.
  • Get more sleep. When you sleep, your body repairs tissue while organizing your brain. If you lack sleep, it upsets the hunger/satiety hormone balance, leaving you hungry all the time. Lack of sleep can cause you to increase your body fat.

For more information, contact us today at Revolution Training

Reasons Why You're Not Getting The Results You Want

Reasons Why You’re Not Getting The Results You Want

If you’re doing everything you believe is right, but still not getting the results you want, maybe you need to change things up and do something different. At Revolution Training in Stamford, CT we focus on helping people achieve their goals, getting stronger, losing weight and achieving the fitness goals you desire, while having fun. One problem that faces many people, particularly after a few months or years of exercise, is that they plateau and stop achieving more or the results come slower. It’s a common problem that occurs when you do the same workout continuously.

Some people run and there’s nothing wrong with that, but it shouldn’t be all you do.

If you love running, I say, “go for it!” Always do things you love as part of your fitness routine. It makes staying fit even more worthwhile. However, running can only help you so much, It’s cardio and it does burn fat, but it also burns muscle tissue and doesn’t work the whole body. You need to mix up your workout. Do some strength training, take a yoga class or learn to box. Boxing is a full body workout that is continuously changing. No two sessions are alike, so you’ll never plateau.

Why does plateauing occur.

Your body was designed to work at peak performance, so it’s constantly fine-tuning every muscle. The more you do any type of movement, the more adept the body becomes at doing it. That also means it burns fewer calories, since it’s more efficient. Just like using various types of exercise, it you’re doing a workout routine, it needs to vary too. You can’t do the same routine for years and expect to continue to see results. Make your workout more intense as you get fitter and add variety to work all muscles on all planes.

It’s not always about how hard you work.

Sometimes, your spoon and fork are to blame…or in the case of burgers and fries, your hands. What you eat plays a huge role not only in how much you weigh, but your overall health and progress in the gym. No matter how much you workout to build muscle and strength, you can’t out-exercise a bad diet. A great body, a healthy body, starts in the kitchen. Cut out sugary treats and fatty fried foods and focus on more fruits and vegetables, with lean protein to build muscle tissue.

  • We’ll help you with a diet that’s created specifically for your goals and needs. A healthy diet can help you lose weight, build muscle and become healthier and more energetic.
  • Shaking things up a bit and varying your training can be as simple as varying your intensity within the session. Consider HIIT training. HIIT is high intensity interval training where you vary the intensity from high intensity to recovery and back. It burns tons of calories and conditions the body quickly.
  • Are your daily habits outside the gym affecting your progress. Are you getting enough sleep? Get at least 8 hours. Are you drinking soft drinks or higher calorie alcoholic drinks? Both add calories. Try water.
  • Could you be measuring your success wrong? It’s not all about weight loss. Sometimes, you’re making great strides even though the scales don’t show it. Muscle weighs more than fat does, so if your weight doesn’t change, but you’ve lost inches, you’ve gained muscle and lost fat.

For more information, contact us today at Revolution Training

How to Make Working Out a Habit

How to Make Working Out a Habit

One of the problems people face when they start any fitness program is impatience. It’s especially hard for people who never exercised before and expect to see changes immediately. It took a long time for your body to get out of shape and it will take a while, but not as long, to start seeing the fruits of your efforts. You have to make working out a habit and do it consistently. Why make it a habit? Because it becomes automatic and you actually feel uncomfortable when you don’t do it. You feel like you’re missing something.

Make your workout session the same time every day.

Committing to a specific time makes your workout a standing appointment. If you’re scheduling something, you’ll automatically know that your scheduled is filled at that specific time of day. It’s like your regular work schedule. Unless there’s no other option, you wouldn’t schedule any other appointment when you’re supposed to be working. If your day is chaotic, schedule your workout early, before the chaos begins. Your workout can become part of your morning routine, like showering or brushing your teeth.

Follow the recommendations of your trainer and start slower at first.

You may want to immediately do as many push-ups as possible, start slower and focus on form when you first start your workout program. Having the right form and getting your body to adjust exercise can help you avoid injury, which can interrupt any plan to make working out a habit. Your body will rust out before it wears out, so while you might feel a few aches at first, it shouldn’t be so painful that you can’t move.

Be prepared to workout and it will be easier.

If you have everything laid out the night before, it will be easier to workout the next day. I highly recommend you have at least two sets of workout clothes, so you don’t have to rush and wash them as soon as you get home, and stay up until they’re dry to pack them. You can pack your second set. Whether you workout in the morning, at lunch or after work, having your clothes ready will take the pressure off in the morning. You can even put your gym bag in the car that night.

  • Workout with a friend. Some people use a personal trainer as their workout buddy that holds them accountable for showing up, while others find a friend at the gym or start working out with a friend.
  • Enjoy getting fit. It’s one reason Revolution Training gets such great results. People have fun with our program and look forward to coming, which means they’ll be more likely to get fit.
  • Don’t think forever when you workout, just think a week or a month. If you start working out, thinking it’s what you have to do forever, it can be overwhelming. Set a goal to workout a month and then when you accomplish it, go for working out two months at the same time each day.
  • Track your progress and record it. It might not seem like a lot, but when you get discouraged, look at how much you’ve progressed, whether it’s amount of weight lifted or number of sets. You can also track something as simple as how many flights of stairs you can climb without getting winded.

For more information, contact us today at Revolution Training

Which Low Carb Veggies Are Good For Keto?

Which Low Carb Veggies Are Good For Keto?

If you started a keto diet, which means choosing lower carb options at meals, but also know that a balanced diet rich in vegetables is important for good health, finding low carb veggies is important. At Revolution Training in Stamford, CT, we focus on boxing, strength building and good nutrition, so we’re always glad to answer dietary questions about nutrition, since it’s such an important part of any fitness program.

What are the best low carb veggies if you’re on a keto dietary plan?

There’s a rule of thumb for finding the best veggies for a keto diet. If it grows above the ground, it’s normally keto friendly and lower in carbohydrates. Root vegetables, those that grow beneath the ground are normally higher in carbohydrates and not the top choice for a keto diet. For example, spinach, asparagus, cabbage and tomatoes all grow above ground and are all examples of vegetables that contain three or fewer net carbs per 3 ½ oz serving. While the same size serving of onions is 8 carbs, sweet potatoes are 17 carbs and carrots are 7 net carbs.

Traditionally, vegetables with less than five carbs can be eaten without worry.

Most keto diets focus on consuming 20 net carbs or less for the best results. When you focus on above ground vegetables, you tend to have lower carbs, since the roots of the plant are often where food for the plant is stored. Potatoes for example, contain approximately 15 carbs per 100 grams. If you are attempting to eat fewer than 20 net carbs a day, that can wipe out most of your carbs for the day. Instead of a potato focus on green above ground vegetables like green cabbage and green bell peppers. The more colorful varieties like purple cabbage and red and yellow bell pepper, are often sweeter and have more carbs.

Leafy vegetables also tend to be lower in carbs.

Spinach is one leafy vegetable on the keto list. Cabbage, kale, lettuce and other greens are also veggies you can eat until you’re full, since they’re so low in carbs, it’s hard to eat so many that you destroy your diet. Brussel sprouts are also on the low carb end, and they’re delicious tossed with bacon. If you want a treat, green beans can be excellent when added to casseroles or stews.

  • If you want a crunchy treat that is healthy and low in carbs, try making kale chips. It satisfies that urge for a crunchy, salty snack, while helping you stick within your allotted carbohydrate range.
  • Another snack that’s unbelievably delicious and extremely keto friendly is lightly steamed baby asparagus that’s cooled and served with a lemon butter dip.
  • If you miss making dishes with noodles, zucchini will come to your rescue. Use a spiralizer to make noodles or slice it thin for zucchini lasagna. It’s low calorie and even people not on a keto diet will love it.
  • Both cauliflower and avocados—which is actually a fruit—are great on keto diets. Create a guacamole dip from the avocado that adds healthy fat to your diet and make a keto friendly pizza crust from the cauliflower.

For more information, contact us today at Revolution Training

What To Eat Before Bed To Help Sleep?

What To Eat Before Bed To Help Sleep?

Some people simply need to eat at bedtime to help them sleep. Others find eating may disrupt their sleep. Why is there so much difference and who is right? That’s a good question, since there is quite conflicting evidence for both eating and fasting late at night. One drawback occurs if you’re prone to acid reflux. It can be exacerbated if you eat and then lay down.

Is eating at night linked to weight gain?

There’s no reason that it should, but some studies point to the fact that it may. Other studies, however, show just the opposite. The key thing to remember is that a calorie, no matter when you eat it, is a calorie. So if you’re eating late at night and it throws you over your calorie allowance, then eating late at night will cause weight gain.

Survival instincts may be keeping you awake at night.

If you’re hungry, it’s a trigger for the brain to stay awake and search for food. So how do you feel that need to get your needed rest. Opt for food containing tryptophan. It’s an essential amino acid that the body can’t make. Tryptophan is used to create niacin, which is necessary to create serotonin that helps you sleep, among other things. What food contains tryptophan? High protein foods like eggs, cheese, chicken, peanuts, milk, turkey and soy.

Almonds and pistachios can be beneficial for those who want some sleep.

You need a source of melatonin and that can be almonds. Melatonin can help you improve your circadian rhythm, effectively treat insomnia, improve sleep disorders, including jet lag and shift work disorder. Besides the almonds and pistachios, Goji berries, eggs, milk and fish are excellent sources of melatonin.

  • Almonds also contain riboflavin, magnesium and phosphorus. Magnesium can improve the quality of your sleep by lowering the level of stress hormones. One ounce of almonds at bedtime can be beneficial.
  • Fatty fish, like tuna and salmon, have a lot of vitamin D. Vitamin D also helps increase the body’s production of serotonin. Put it on a cracker or mix it with a little mayo, onion and celery and roll it in a lettuce leaf for a wrap.
  • Get the benefit by mixing three sleep encouraging foods, Greek yogurt, walnuts and cherries. Make a parfait with a layer of each. Make it easy by drinking cherry juice. You can also skip the extra calories with chamomile tea.
  • Make a fruit bowl with cherries, bananas and kiwi. All three foods contain nutrients that help you sleep. Both cherries and kiwi are rich in serotonin. Bananas have B6 and magnesium that can help you sleep faster and better.

For more information, contact us today at Revolution Training

How To Exercise With Bad Feet

How To Exercise With Bad Feet

Did you injure your foot or ankle? Is a sprain, stress fracture, plantar fasciitis, or heel spurs put you on the bench? You don’t have to stop exercising. You can exercise with bad feet or ankle problems, but you have to make some changes until the problem is solved. At Revolution Training in Stamford, CT, we focus on creating individualized programs, which consider your level of fitness and special needs. You don’t have to give up all the gains you’ve made or put off getting back into shape because your foot hurts. Remember, before starting any workout program, always check with your health care professional first.

During the initial weeks of healing, avoid high impact exercises.

Modify some of the exercises you’d normally do. If you’ve done heavy training rope—battle ropes—workouts, you don’t have to quit just because you’ve hurt your foot. You can do heavy training rope work from a seated position. Use a sturdy straight back chair and begin your challenge. If you’re wearing a walking boot, do battle ropes the traditional way. If you are pool ready, swim or do aqua jogging. For those with a walking boot, upper body strength training can also be done. A recumbent bike is also a good option.

Use a chair to rest your feet as you workout.

Whether you have to use crutches or have a walking boot, you can train. Warm up with upper body stretches, then begin an upper body workout, air box, lift arms up and back down, or make angel wings. Bend over and spread your arms wide, then lift them behind you, palms down. Turn side to side in a modified torso twist. Lift your feet off the floor with knees together bringing them as close to the chest as you can. Lift your legs off the floor and push out to straighten your legs, pulling back in and down If you have a walking boot that’s heavier, use an ankle weight to equally weight both legs.

Use that same chair, but don’t remain seated.

Lay on the floor in front of the chair and lift your feet, placing them on the chair. Put your hands beside your body. Lift your butt off the floor until it’s straight, with your body at a 45 degree angle to the floor. This is a modified bridge movement that won’t put any pressure on your feet. Kickback exercises for the glutes is another type of exercise that doesn’t put pressure on the foot. Get on your hands and knees and kick back, one leg at a time. You can modify it with weights in each hand as you kickback one foot and lift the opposite arm.

  • You can do strength training to keep you upper body fit as you sit in a chair. Also resistance bands are another great way to keep your upper body strong.
  • Do both cardio and strength training by doing push-ups with your upper thighs on a chair or couch. Your hands should be shoulder width apart as you raise your upper body until your arms are straight and then lower it until your face almost touches the floor..
  • Using the same couch or chair as you did the push-ups and flip over with your calves on the couch and your thighs at a 90 degree angle down the side of the couch. Do sit-ups. Go fast and make it cardio.
  • You can modify most parts of your workout without putting pressure on your feet. Before you know it, you’ll be ready to get back to your old program without losing muscle mass, flexibility or endurance.

For more information, contact us today at Revolution Training