By Miranda Massie on June 4, 2019
Bored with your regular fitness routine? Looking for a quick and inexpensive activity? Look no further than your nearest staircase, where you’ll discover fun and interesting ways to take your fitness to new heights.
Week 1: Sign up for the annual Pick Your Peak Stair Challenge
Stair climbing is a great way to boost cardiovascular health, build muscle and strengthen your core. Join this fun and inclusive challenge as an individual or part of a team. It’s free, and you’ll have a chance to win great prizes! Learn more or register now.
Week 2: Take to the mountains
Hiking is a great way to get your heart rate up while gazing at gorgeous natural scenery. Take a peek at this list of snow-free trails for inspiration. Or if you’re wanting a weekend getaway, here are suggestions for the most awe-inspiring hikes in BC.
Week 3: Climbing on campus
The UBC Vancouver campus walking maps include directions to the Wreck Beach and Tower Beach stairs. If stair climbing is not your thing, consider popping into The Aviary, UBC’s very own climbing wall located in The Nest.
Week 4: When stairs are not an option
If the stairs are not an accessible option for you, try playing some music and moving whichever parts of your body you can for the length of your favourite song. The movement will activate your muscles and increase oxygen and energy flow to your brain and body.
Photo Credit: Melissa Lafrance
By Miranda Massie on May 2, 2019
We all know that exercise is good for our physical health, but did you know that it can benefit our sexual health too?
This month, we’re sharing cardio, endurance training, muscle isolation and flexibility exercises to boost reproductive wellbeing and sexual satisfaction.1
Week 1: Take a brisk walk (cardio)
Ten to 30 minutes of brisk walking 3-5 days a week supports healthy cardiovascular functioning. Improved blood flow and circulation support erectile function while the release of endorphins enhances relaxation and overall sexual satisfaction.1, 2, 3
Week 2: Dive in (endurance)
An overall increase in physical stamina can also improve sexual stamina, and swimming is a wonderful, low-impact way to build endurance. Looking for a place to start? Check out the new spring schedule at the UBC Aquatic Centre.2
Week 3: Exercise incognito (muscle isolation)
Kegels improve the body’s pelvic floor muscles, which help to support bladder, bowel and sexual function. Read this helpful Kegel How-To-Guide from the Harvard Medical School. This simple and quick exercise is free, doesn’t require any equipment, and can be done without anyone knowing.4, 5
Week 4: Strike a pose (flexibility)
Practicing certain yoga poses and exercises can also support the development and maintenance of the pelvic floor muscles.4, 5 Check out the workouts below to get started:
- Ultimate Pelvic Floor workout video (Canadian Living)
- Best Pelvic Floor Exercises (Core Exercise Solutions)
Photo credit: VPFRO Communications
By Miranda Massie on February 5, 2019
February is a perfect time of year to focus on all matters of the heart – including heart health. Get that blood pumping by exploring ways to stay mindful, motivated and moving.
Week 1: Take Part in Move UBC Month
Use February to celebrate movement at UBC! Move UBC is a UBC-wide campaign to increase physical activity and celebrate the diverse ways we can move on campus. Get inspired to move by checking out the Move UBC events calendar.
Week 2: Jump In!
Bring back the nostalgia of childhood and get your heart pumping with just 15 minutes of jumping rope, a fun and easy cardio alternative. Or, follow along with this six-minute FitnessBlender video.
Week 3: Check Your Health
UBC’s annual Travelling Health Fair may be booked up, but you can still take advantage of a check-up in the following ways:
- March 6-20: Contact the UBC Pharmacists Clinic at 604-827-2584 to request a free kidney health assessment (the same screening offered through the Travelling Health Fair this year).
- Visit our online Virtual Health Fair: You’ll find over 20 screenings, tools and resources to help assess your current wellbeing status and make improvements towards a healthier self.
Week 4: Get Your Cardio on Demand
Looking for inspiration to move more or move differently? Look no further than the following list of YouTube channels that offer fitness videos on demand.
Photo credit: Melissa Lafrance
By Miranda Massie on February 5, 2018
February seems like the perfect time to focus on fitness that is good for the heart. Protect your heart by exploring ways to keep yourself motivated and moving.
Week 1: Take Part in Move UBC Month
Move UBC encourages us incorporate more movement into our daily lives. By sitting less and moving more – and getting your colleagues to move along with you – we can improve our mental, physical and social health and reduce the risk of many preventable diseases. Get inspired to move by checking out the Move UBC events calendar.
Week 2: Jump Around
Bring back the nostalgia of childhood and get your heart pumping with just 15 minutes of this fun and easy cardio alternative. Or, follow along with this 6 minute video.
Week 3: Book a Heart Health Assessment
UBC’s annual Travelling Health Fair may be booked up, but faculty and staff can still get a heart health check-up in these two ways:
- February 26 – March 9, contact the UBC Pharmacists Clinic at 604-827-2584 to request a free heart health assessment, the same screening offered through the Travelling Health Fair this year.
- Visit our online Virtual Health Fair, where you’ll find over 20 different screenings, tools and resources to help you assess your current status and make improvements towards a healthier self.
Week 4: Get Your Cardio on Demand
Looking for inspiration to get moving? Look no further than the following list of YouTube channels that offer fitness videos on demand.
Photo credit: UBC Communications and Marketing
By Miranda Massie on February 2, 2017
The ice has thawed and the days are getting longer. It’s a perfect time to check back in with your fitness goals and stay motivated. Discover new ways to support heart health and your fitness goals!
It’s #MoveUBC month on campus. Participate in a wide variety of activities and events that encourage moving more and sitting less!
Week 2: Cardio on Demand
We have a list of five Youtube channels that offer fitness videos on demand. Looking for inspiration to get moving? Look no further.
Week 3: Take a Heart Health Assessment
Explore a variety of self-assessments and tools related to blood pressure, diabetes, general heart health and more.
Week 4: Just Jump!
Bring back the nostalgia of gym class and get your heart pumping with this take-anywhere, cardio alternative.
For more even fitness tips and inspiration, visit our Fitting in Fitness page.
By Guest Contributor on May 5, 2015
Guest contribution by Sasha Tymkiw
There is no shortage of fitness information available; however, sometimes finding accurate information can be a challenge. Recently, the big discussion has been about cardio exercise: is it really necessary to achieve to your goals? How much do you really need to do? The longer, the better? Or shorter intervals? Educating yourself with some fitness basics will help you sort through the noise and take control of your fitness.
When you begin exercising, it’s important to give yourself someplace “to go”, meaning, you need to start with a small amount, and continually add to this in order to keep your body challenged. Starting simply with cardio such as walking or jogging allows us to begin making room in our lives (without being overwhelmed) for exercise. Furthermore, low intensity cardio utilizes fat for fuel, so it’s a perfect option for those looking to start exercising and lose weight.
To help you understand the sequence of cardio progression, I’ve outlined the basic no-frills America College of Sports Medicine’s standards for starting and progressing in a new cardio program. Whatever activity you decide to do, make sure that you are experiencing the difficulty and frequency outlined below.
Note: Measuring Intensity
You will need to increase your intensity as you continue to improve your fitness, and having a basic gage for intensity is necessary to keep yourself on track. The simplest way to monitor intensity is through the talk test. It’s basic: the amount of effort it takes to talk should be your caliber for how hard you are working. How hard you should be working depends on your fitness level.
Talk Test Intensities (simplified for purposes of this article).
Just talk: You can talk without thinking about your breathing. It is comfortable. Intensity can be described as “easy”.
Light Talk: You can reply comfortably to conversation without being winded, but don’t wish to continue on and on. Intensity can be described as “moderate”.
Barely Talk: You can talk for short bursts, but need to take a breath after every few words. Intensity can be described as “vigorous”.
|Goal:||Further fat loss|
|Intensity:||Light Talk-Barely Talk|
Note: At this phase, you can exchange longer duration cardio for shorter, more vigorous ones. Just make sure you supplement the longer session with a 25-minute intense session.
Cardio is great for those looking to lose weight. Keep in mind, however, that the only magic potion for getting to your goals is consistency (sticking to your workout plan), then adjusting your workout to increase its time or difficulty. The most important factor in any workout program, is your fulfillment, regardless of what any fitness article says.
Sasha Tymkiw is a certified Personal Trainer and has been involved in sports (competitive swimming, snowboarding, horseback riding) since childhood, making the natural progression to personal training in her early twenties. With a bachelor of psychology, numerous fitness certifications and years of experience, Sasha views pushing one’s body as an integral part of the human experience. Sasha works both independently as a trainer and teaches around Vancouver, becoming one of the first instructors who offered boot-camp style workouts in East Vancouver. Sasha is sponsored by Garden of Life Protein Powder and competed in her second figure competition in March 2015, promoting a long-term, balanced approach to the sport.
By Miranda Massie on May 6, 2014
This months Personal Training Perk comes from A&A Team Pro Personal Training.
Despite what you may have heard, the banning of Ephedra did not destroy the best fat burning supplement known. And it’s not even a supplement at all!
The answer to the question of the best fat burning supplement is a diet that increases your metabolism combined with cardio. Those two factors alone will burn more calories than any chemical combination. And you’ll be safer. Plus, the effects will be long-term. Before we go into that, you can incorporate things like caffeine, green tea, and other herbs to give you a boost. But nothing will be as permanent and long term and building a basic understanding of nutritional fundamentals.
Those two factors alone will burn more calories than any chemical combination. And you’ll be safer.
Armed with the basics of nutrition and what foods burn fat, your meals during the day and the muscle you will gain will do far more fat burning 24 hours a day, 7 days a week, 365 days a year than any pill you might find on the market today. And rest assured, food won’t be banned for a very long time.
It’s a shame that people spend countless dollars on supplement products when just eating 5-6 small meals in a day that will burn more calories than any pills. Eating food is something you should do anyway so it’s not likely to be cut from the budget if things get tight. And it’s not likely to cause any unwanted side effects if you have some reaction to some component in a metabolism product. Not only will a good diet burn fat, you’ll also be able to build muscle. What pill burns fat and builds muscle? None.
5 easy tips to incorporate cardio into your day
*Remember to warm up first!
Too busy? Go out for a walk on your lunch break (20min)
Extra time? Circuit Training – series of exercises with no rest between (30min)
Spare time? Group Class – grab a friend with you and have some fun (45-60min)
Need more? Interval Training – indoors on the treadmill or bike (30-45min)
Outside? Skipping a rope or jogging is fun, you can also try a nice bike ride
Andrea and Ondrej Leipert are a husband and wife personal training team focused on getting people into the best shape that they can be. Their programs are designed to help you believe in yourself and your ability to reach your goals. For more information email email@example.com or call 604-813-5812.