Archive for the ‘burn calories’ Category

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Burning off those tricks and treats

November 3rd, 2011
,,,,,,, - Excellence through Exercise - Hyper Vest - HyperWear - SandBell - burn calories - endurance exercise - exercise - fitness - pull ups - push ups - running - training - weight loss

Now that Halloween is over and the costumes are put away, you’re probably starting to stress about how you’re going to recover from that bottomless candy bowl taunting you on the counter. Well, no need to fret! Take a look at the caloric damage you’ve done, accept it, and then see what exercises you can do to burn that Reese’s off your bottom.

Fun size candy calories:

  • Snickers- 72 calories
  • Reese’s Peanut Butter Cup- 80 calories
  • Almond Joy- 91 calories
  • Reese’s Nutrageous- 95 calories
  • M&M’s- 90 calories
  • Peanut M&M’s- 93 calories
  • Butterfinger- 100 calories
  • Milky Way- 76 calories
  • Skittles- 80 calories
  • Kit Kat- 73 calories

Ready to make a B-line for the gym after adding up those “fun sized” calories? Before you lace up your kicks, keep reading to see how you can get the most out your workouts this week.

One easy way to kick start calorie burning without changing your workout routine is to simply throw on a Hyper Vest PRO weight vest.

“…by adding resistance to your workout, you can boost your overall caloric output. Resistance in the form of a weighted vest helps to amplify your calorie burning results of any weight-bearing exercise such as running, jumping rope, or playing your favorite sport,” says Kimberly Butts, author of the Livestrong.com article “Weighted Vests to Burn More Calories.”

Another great way to get more bang for your caloric buck is with circuit training. According to Harvard Health Publications, on average a 155 pound person will burn 298 calories after 30 minutes of circuit training, and a 185 pound person will burn 355 calories. For some GREAT circuit training ideas, view our Hyper Training Lab videos on YouTube, or click here to see the most recent one!

Don’t see your favorite candy on this list above? Read the full article on calories in popular Halloween candy on fitsugar.com.

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Hyper Training Lab: High Intensity Leg Circuit

November 1st, 2011
,,,,,,,,,,, - Body movements - Circuit training elements - Diane Vives - Hyper Training Lab - SteelBell - Tuesday Training Lab - athlete training - burn calories - circuit training - endurance exercise - exercise - functional fitness - squats - stability - strength training - training - weight vest - workout

Welcome back to the Hyper Training Lab with Diane Vives MS, CSCS! This week, Diane brings you a great leg circuit to challenge the energy systems by focusing on conditioning. This circuit uses four exercises with little to no rest in between each exercise in order to take advantage of generating more volume in a short amount of time.  For progression, you can start with half the number of reps and master each exercise first with 30-90 seconds rest in between. Then, your goal is to work up to the given number of repetitions and immediately transition to each exercise without resting.

Leg Circuit Exercises:

  1. 24 hip swings with SteelBell or SandBell
  2. 24 alternating lunges with SteelBell/SandBell exchange
  3. 24 power steps with SandBell, option to substitute split jumps
  4. 12 squat jumps

Now go out and give this circuit a try, and remember to work up to eliminating the rest in between each exercise if necessary.

It’s your move! Click HERE to watch this week’s Hyper Training Lab video.

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Hyper Training Lab: Challenge Core Strength With One-Sided Load

October 25th, 2011
,,,,,,,,,,,,,,,, - Circuit training elements - Diane Vives - Hyper Training Lab - HyperWear - SandBell - SteelBell - Tuesday Training Lab - athlete training - balance - burn calories - circuit training - dynamic warm up - endurance - endurance exercise - exercise - fitness - functional fitness - personal trainer - sandbag - squats - stability - strength training - training - workout

Welcome back to the Hyper Training Lab! In this week’s lab, Diane Vives brings you a great circuit that focuses on challenging core strength with a one-sided load. Rotary stability is the ability to resist unwanted movement and maintain excellent posture and control.  The benefits of training your body to execute good posture come into play when you perform movements that require core strength and stability.

The following exercises are a great way to improve strength training movements and overall performance, and also have the added benefit of loading one side of the body, which places an additional emphasis on targeting rotary stability muscles.

Core Challenging Circuit Exercises:

  1. Squat with one arm carry- Using a SteelBell
  2. Lunge with lateral exchange – Using a SandBell
  3. Upper-body one arm curl to press- Using a SandBell
  4. One leg dead lift with one arm reach – Using a SandBell

All of these exercises are a great addition to building your exercise menu for stability challenging movements. Also, be sure to tailor the weight and number of repetitions to fit your individual workout requirements. Go out, give this circuit a try and let us know what you think!

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Monday Morning Scoop: Improve grip strength with the SandBell

October 24th, 2011
,,,,,,,,,,,, - HyperWear - Monday Morning Scoop - SandBell - SteelBell - Stronger Grip - athlete training - burn calories - endurance - endurance exercise - fitness - football - functional fitness - grip strength - sandbag - strength training - training - workout

Good Monday morning! As you’re beginning the week, planning your schedule and figuring out when to squeeze in those workouts, consider exercising an area that is generally over-looked.

When deciding which muscle groups you’re going to work on during a particular workout, you’re probably not saying to yourself, “Okay, I’m going to do back today, legs tomorrow and grip-strength/forearm on Wednesday.” But, you might want to consider adding in some grip-strength and forearm focused exercises for a number of reasons.

Your finger movement and dexterity is controlled by all of the muscles in your hands and forearms. Having strong hands and fingers means more than a confident and firm handshake. Think of ALL the daily movements you do that require your hands—locking doors, blow drying hair, tying shoes, buttoning a shirt, assembling equipment, changing the radio station. Almost everything you do requires exerting activity from your fingers and hands, even the activities you do almost unconsciously.

“Improved gripping strength produces faster results in the gym because you are able to hold onto heavy weights… In sports requiring the use of a racquet or bat, you’ll be able to swing it harder without losing your grip,” says David Benjamin in the online article “Benefits of Hand Grip Exercises” on livestrong.com.

Want an easy way to improve grip strength, while still completing your everyday exercises—PICK UP A SANDBELL!! Seriously.

The active, shifting movement of the sand inside the SandBell (or steel inside the SteelBell), constantly activates and challenges the muscles in your hands and forearms. Practically every exercise you can do with a SandBell will also challenge those grip strength muscles that you now know are so important.

For SandBell exercise ideas, view our Hyper Training Lab videos. The videos are a great tool for expanding your fitness knowledge and uncovering new ways to challenge your body, get fit and increase your performance levels.

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Hyper Training Lab: Total Body Combos for High Intensity Circuits

October 18th, 2011
,,,,,,,,,,,,,, - Britny Fowler - Circuit training elements - Diane Vives - Hyper Training Lab - Hyper Vest PRO - HyperWear - SandBell - Stronger Grip - Training the Female Athlete - Tuesday Training Lab - athlete training - balance - burn calories - circuit training - dynamic warm up - endurance - endurance exercise - female athlete - personal trainer - sandbag - strength training - training - weight bearing exercise - workout

In this week’s Hyper Training Lab, Diane Vives focuses on building combination movements throughout an entire circuit. This works to create a more aggressive conditioning circuit by intensifying each exercise. Building intensity throughout the circuit sets can boost overall energy demands, and also allow for great strength endurance when handling higher workloads.

Total Upper and Lower Body Combos:

  1. Squat to band row
  2. Slide knee tuck to push up
  3. Lunge with arc
  4. Rainbow slam

To view this week’s Hyper Training Lab video, click here. Use these movements to build your exercise archive and improve total body performance. This is a great metabolically challenging circuit that can be incorporated into a variety of settings, and used by anyone from fitness enthusiasts to athletes and trainers. Go out, give it a try and let us know what you think!

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Hyper Training Lab #8: Conditioning Circuit with Upper-Body Movements w. Diane Vives

September 27th, 2011
,,,,,,,,,,,,,,,,,, - Body movements - Diane Vives - Hyper Training Lab - SandBell - Tuesday Training Lab - athlete training - balance - burn calories - core - endurance - endurance exercise - exercise - grip strength - push ups - stability - strength training - training

In this week’s Hyper Training Lab, Diane focuses on creating a metabolically challenging circuit that concentrates on upper-body movements. These exercises are a fantastic way to amp up your conditioning routine, as well as improve on upper-body strength endurance.

Upper-Body Blast:

  1. Dive bomber: Start in pike position, pull chest through to low position to challenge shoulders and create a great extension through the lower body
  2. Upper-body  step-ups: Start at the top, executing great range of motion, and as you step up work to stabilize and get single arm involvement
  3. Slide shuffle: This exercises involves the challenge of doing an upper-body shuffle on the slide, works the stabilizer muscles and strength of the upper-body
  4. SandBell punches: Focuses on grip strength and getting a controlled, punching strike with each movement

Make every rep count and follow good form.  It’s your move!

[youtube]http://www.youtube.com/watch?v=lv5U9Ut15gY[/youtube]

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The WaterBell travels to Brazil!

July 19th, 2011
,,,,,, - Hot Topic Tuesday - HyperWear - WaterBell - beach workout - burn calories - exercise - fitness - workout

It’s true! The WaterBell did indeed travel all the way to Brazil with one of our Hyper Interns while vacationing with her family. Our newest Hyper Wear product, the WaterBell, exhibits the same look and feel as the SandBell and SteelBell, but because it’s filled with water, the WaterBell’s versatility enters some areas untouched by the Sand and SteelBells.

One of the great things about the WaterBell is that it’s the perfect travel companion. Like the SandBell and SteelBell, the WaterBell is designed with the Nozzle apparatus that makes filling and emptying simple and easy. Also, adjusting the amount of water in the Bell affects the air to water ratio, which changes the weight, water movement and difficulty of your exercises.

The following paragraph details Carol’s Brazilian WaterBell experience.

“As a summer intern for Hyper Wear, I’ve been eagerly searching for ways to incorporate their wide variety of products into my workout routines. When I left for Brazil on June 15th, I figured it would be the perfect opportunity to take the 10-pound WaterBell with me to get in some beach workouts. While visiting the island, Ilha Grande, I filled up the WaterBell and set off on a 2-hour hike along one of their gorgeous beaches. The hike itself was a grueling workout, but having the WaterBell along for the ride made it even more intense! I tried several methods of carrying the WaterBell: holding it tightly in both hands, swinging it back and forth alternating arms, resting it on my shoulder, and even zipping it up in my backpack at one point. No matter which method I was using, carrying the extra 10 pounds was a fun and exciting challenge throughout my hike!

What a great way to turn a tough hike into an intense cardio and strength-building workout! Carol’s experience exemplifies to a T just how versatile and functional Hyper Wear products truly are. I mean seriously, would you consider toting a 10-pound dumbbell on an international flight, especially since airlines jump at the opportunity to charge you an arm and a leg for checking a bag in the first place.

The WaterBell makes it easy to keep up with your workouts even when traveling, and better yet it makes them fun. So visit www.hyperwear.com, buy a WaterBell and go out and take it for a hike, or a bike ride, or when you’re out playing with your kids. Hey, go WaterBell crazy because you can take this baby ANYWHERE!

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Workout Wednesday: Warehouse Edition 6.22.11 Circuit training with SandBell and TRX Suspension Trainer

June 22nd, 2011
,,,,,,,, - HyperWear - SandBell - Stronger Grip - TRX - Workout Wednesday - balance - burn calories - core - exercise - functional fitness - grip strength - squats - stability - suspension training - training

It’s summer, it’s hot and honestly, beating the heat just isn’t an option. So, embrace it! This week, the Hyper Wear staff took to the warehouse to bring you one intensely-fun circuit workout using SandBells and the TRX Suspension Trainer!

Set-up: Depending on how many SandBells you own, you can complete each circuit using the same SandBell, or create each circuit station with multiple SandBells. You’ll also need to find a place to securely attach your TRX Suspension Trainer for the t-pull station.

Warm-up: Five to ten minutes of jogging, jumping-jacks, jumping rope, etc.

Duration: 45 seconds at each station, with a 15 second transition in between stations.

Station 1. Level change with dead lift – For this two handed Romanian dead lift, begin with feet hip-width distance apart, keep your back flat and knees slightly bent. Raise and lower the SandBell to the floor, hinging at the hips and making sure the back is flat and that you’re completing the drill within your range of motion

Station 2. T Pull – Using the TRX Suspension Trainer, set your back and shoulders so you’re in a solid plank position leaning backward with feet slightly raised off the ground. With hands outstretched, forming a “T” shape with your body, bring hands together and apart, slightly lowering and raising your body. This drill focuses on posterior shoulder muscles, so be sure to keep your arms straight and extended and that each motion is smooth and controlled.

Station 3. Prong plank with alternating leg lifts – Begin in the plank position, elbows each resting on a SandBell (this is for comfort, if you don’t have two SandBells then complete the exercise with elbows on the floor). Make sure to keep everything from your shoulders to trunk still and straight, and then alternate raising each leg six to eight inches off the ground. When alternating, raise the leg straight up and not out to the side and focus on maintaining core stability.

Station 4. Scissor locomotion – Start with legs split, in a slight lunge position and feet hip-width distance apart. Slightly jump while “scissoring” your legs front to back and maintaining the lunge position, keep feet hip-width distance apart at all times and land on the balls of your feet.

Station 5. Figure eight – Start with feet spread and knees slightly bent in a squat position. Grab and hand off the SandBell to each hand while making a figure eight motion, going under and over each leg. Focus on grip strength and hand-eye coordination to improve agility, stability and overall coordination.

[youtube]http://www.youtube.com/watch?v=BRDk7fFvI-Y[/youtube]

Repeat the circuit four or five times, and be sure to end with a five minute cool down. For those of you wanting to take this circuit to the next level, complete this circuit series while wearing your Hyper Vest PRO!

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Why listening to music while working out might be better than you think

June 21st, 2011
,,,,,, - Hot Topic Tuesday - burn calories - endurance - exercise - training - workout

For many of us, hitting the gym is a de-stressing, head-clearing, endorphin-pumping, mini vacation from all the craziness consuming our lives. Most of us can attest to running next to the guy who wants everyone around to enjoy the rock concert blaring through his headphones at a tone-deafening volume, as well as the person who’s staring so hard at the wall you begin to think it might actually move if they concentrate hard enough.

Well lo and behold there might actually be a method to rock-concert-man’s madness!

“Listening to the right songs before and during training boosts performance by up to 20 percent,” says Dr. Costas Karageorghis, of Brunel University in an online article on BBC News.

As you might imagine, fast tempo music is better for high intensity workouts, and slow tempo songs are appropriate for your warm-up and cool-down. The article goes on to mention that as you begin exercising, music tempos can be synchronized to work rates, which will help control movement and increase performance. Synchronizing music to workout intensity can also help to focus your attention on the task at hand, firing up those muscles, and will keep your mind from drifting elsewhere and inciting the onset of fatigue.

What are the best songs to workout to? Mensfitness.com compiled a list of the 10 best workout songs, we’ll name the top five and you can click the link to view the rest!

  1. “Lose yourself” by Eminem
  2. “Stronger” by Kanye West
  3. “Romantic Rights” by Death from Above
  4. “Let’s Go” by Trick Daddy
  5. “Seven Nation Army” by The White Stripes

As for some local recommendations, several of Hyper Wear’s Facebook friends revealed some of their favorite workout songs: Ben Adair breaks a sweat to “Breathe” by The Prodigy, Shawna Aubin suggests songs by the group Avicii, Robyn Pettinger likes “More” by Usher, Dee Fit recommends Static X and Drowning Pool, Rhonda Glick prefers A-Trak/Nike run on iTunes and BOTH Megan Callahan and Dee Fit agree that the Black Eyed Peas are a great group to crank up the volume to.

So, try out the suggestions above, or download your own heart rate-raising tunes. Whatever you choose, pump up the jams and hit the gym because you know that person monotonously exercising in the trance next to you sure wishes they had remembered their iPod!

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Workout Wednesday ~ 5.18.11 ~ Hyper Vest PRO weight vest + SandBell sandbag weights

May 18th, 2011
,,,,,,,,,,,, - Hyper Vest PRO - P.E. - SandBell - SteelBell - Workout Wednesday - balance - burn calories - exercise - fitness - grip strength - sandbag - stability - weight vest - wellness - workout

Need a quick workout mid-week that incorporates Hyper Wear’s versatile products?  Try the following mini-workout wearing your Hyper Vest PRO and use whatever size SandBells you prefer.

5 min. warm up (jumping jacks or walking in place work well)

Throw on your Hyper Vest PRO and let’s get started!

1 min. each of the following (count reps)

1.  Scoop Toss – Grip SandBell with two hands, take a wide stance, hang SandBell low between legs.  Swing SandBell up and out and release as your knees and back straighten (you are going for distance on the toss).  Run to the SandBell you just tossed, pick it up and toss it back in the other direction.

2.  Side Lunges – Holding a challenging weight of SandBell on one shoulder, begin with feet about hip distance apart.  Step right leg out far to the side, pointing toes at a 45 degree angle.  Keep the left foot toes all pointing straight forward.  Left leg will straighten and right knee will bend to about 90 degrees (don’t let knee extend past toes on right foot).  Push off of right foot to return to standing and lunge in the other direction.  Switch which shoulder the SandBell is on after two lunges on each side (and continue lunging and switching for the entire minute).

3.  Standing Twists – Hold your SandBell with both hands at chest level.  Elbows pointing out (not by your sides).  Holding your core tight, twist right to left.

4.  Crab walk – Remember this one from PE class?  Sit on your bottom, then put your feet and hands down onto the ground.  Lift bottom off the ground so that you can walk around on hands and feet.  Two options with SandBells: Place a SandBell on your stomach and keep your core tight as you crabwalk around OR Put the SandBell in front of your feet and kick it as you walk along, moving it forward by turning it over slowly with one foot then the other.

Repeat whole series and try to beat your number of reps from the first round

5 min. cool down

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