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Walking and Running, Does it equal the Same Calorie Burn?

May 15th, 2012
Bio

Written by Kyle Larson

Kyle Larson is a certified personal trainer and holds his certification through the National Academy of Sports Medicine (NASM). Diet and exercise have been a major part of his life since 2002. He has been professionally training since 2008.

When you perform a continuous exercise, you burn five calories for every liter of oxygen you consume. Running in general consumes a lot more oxygen than walking. One would assume that if you walked one mile or ran one mile you would burn the exact same amount of calories because you are doing the same distance, moving the same amount of body weight. This misconception comes from the mere fact that when you are performing higher intensity workouts, you are...
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A New Goal, A New Study

April 16th, 2012
Bio

Written by Kyle Larson

Kyle Larson is a certified personal trainer and holds his certification through the National Academy of Sports Medicine (NASM). Diet and exercise have been a major part of his life since 2002. He has been professionally training since 2008.

For the longest time we have thought that as long as women got 30 minutes of exercise, five days a week they could keep weight off. 150 minutes of moderate to intense exercise was the goal for most women and now a 13 years study is showing that it may take more than that. Please do not throw your hands up in the air just yet! The federal guidelines of 150 minutes a week of moderate-to-intense exercise are designed to...
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Crank Up Your Cardio

February 17th, 2012
Bio

Written by Kyle Larson

Kyle Larson is a certified personal trainer and holds his certification through the National Academy of Sports Medicine (NASM). Diet and exercise have been a major part of his life since 2002. He has been professionally training since 2008.

We have all heard of interval training and the benefits that come along with it. It has been clinically proven that interval training has metabolic benefits that outweigh steady paced cardio activity. On top of that, taking your heart rate to its peak and bringing it down as though to make a spike in it will give even more benefits. Whether you are running, swimming, biking or walking you can apply this interval training to any cardio exercise. This type of...
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How Import is Rest when Exercising?

January 20th, 2012
Bio

Written by Kyle Larson

Kyle Larson is a certified personal trainer and holds his certification through the National Academy of Sports Medicine (NASM). Diet and exercise have been a major part of his life since 2002. He has been professionally training since 2008.

Rest is as equally important as exercising itself. Just how important is it though? Assuming you are exercising at a moderate to intense level 4-5 times a week, rest is essential to seeing the payoff of your exercise routine. Most people think transformation happens during exercise and that is completely false. While you may notice a pump, increased blood flow and fatigue, the body makes its “true” transformation in a resting state. Sleep is incredibly important to recharge, repair and...
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S.M.A.R.T.

December 16th, 2011
Bio

Written by Kyle Larson

Kyle Larson is a certified personal trainer and holds his certification through the National Academy of Sports Medicine (NASM). Diet and exercise have been a major part of his life since 2002. He has been professionally training since 2008.

The New Year is right around the corner, and a vast majority of you will make some sort of “health resolution.” This is great and all, but when you make the decision to get healthier use this acronym I got from Women’s Fitness, S.M.A.R.T. SPECIFIC- Make sure your goals are not broad! “I want to get healthy,” is way too broad. Narrow you goal(s) down. Instead, “I want to do a half marathon by July.” “I want to lose 10% body...
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Give your immune system a boost by exercising

October 28th, 2011
Bio

Written by Kyle Larson

Kyle Larson is a certified personal trainer and holds his certification through the National Academy of Sports Medicine (NASM). Diet and exercise have been a major part of his life since 2002. He has been professionally training since 2008.

There have been several studies on the effectiveness of exercise and how it helps boost your immune system. There are some things that seem to protect us from catching colds and the flu. One of those things appears to be moderate, consistent exercise. Research continues to support a link between moderate, regular exercise and a healthy immune system. Early studies found that recreational exercisers reported fewer colds once they began running regularly. Moderate exercise has been linked to a positive...
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Change it up!

September 26th, 2011
Bio

Written by Kyle Larson

Kyle Larson is a certified personal trainer and holds his certification through the National Academy of Sports Medicine (NASM). Diet and exercise have been a major part of his life since 2002. He has been professionally training since 2008.

Any fitness routine can become stale if done for too long a period of time. Things get boring and that can make you lose your motivation. Keep your program fresh by continuing to challenge yourself in a variety of ways. Here are some super tips for staying motivated and changing things up a bit: • Learn new exercises. Check out women's magazines for new ideas or keep an eye out in the health club for moves you have not tried before. • Add...
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Overtraining Syndrome

August 12th, 2011
Bio

Written by Kyle Larson

Kyle Larson is a certified personal trainer and holds his certification through the National Academy of Sports Medicine (NASM). Diet and exercise have been a major part of his life since 2002. He has been professionally training since 2008.

It is no secret among athletes that in order to improve performance you've got to work hard. However, hard training breaks you down and makes you weaker. It is rest that makes you stronger. Physiologic improvement in sports only occurs during the rest period following hard training. This adaptation is in response to maximal loading of the cardiovascular and muscular systems and is accomplished by improving efficiency of the heart, increasing capillaries in the muscles, and increasing glycogen stores and...
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Reduce Cardio, Increase Strength

July 8th, 2011
Bio

Written by Kyle Larson

Kyle Larson is a certified personal trainer and holds his certification through the National Academy of Sports Medicine (NASM). Diet and exercise have been a major part of his life since 2002. He has been professionally training since 2008.

If you wander through the cardio section of the gym, you will find more women there than men. Women simply love cardio. They think it’s the best way for them to lose weight without adding “unwanted” muscle mass. Well, take it from a guy who loves cardio, this is a mistake. Cardio can help you burn calories and it can help you lose weight. However, it is not more effective than strength training is. In fact, strength training can lead to...
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Exercises for Your Arms

June 20th, 2011
Bio

Written by Kyle Larson

Kyle Larson is a certified personal trainer and holds his certification through the National Academy of Sports Medicine (NASM). Diet and exercise have been a major part of his life since 2002. He has been professionally training since 2008.

There's no way to hide “flabby arms” in the summer! Wear your sundress/swim suit with confidence after adding these arm exercises to your cardio workout: Skull Crushers: This exercise is great for the backs of your arms. Lie on your back with your knees bent. Move your arms above your head with a weight in each hand. Starting from the floor, slowly move your arms from the floor until they are directly above your face. Keep your arms straight and...
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Kyle's Corner

Kyle Larson

Kyle Larson is a certified personal trainer and holds his certification through the National Academy of Sports Medicine (NASM). Diet and exercise have been a major part of his life since 2002. He has been professionally training since 2008. He enjoys helping people develop and reach their fitness goals and make complete lifestyle changes. He has worked extensively with young athletes as well as men and women ages 65 and up. He played a variety of sports from a young age competitively into college and holds a number of state records for power lifting. “My desire is to help people of all ages to become aware of the advantages of eating healthy and exercising regularly. Children, expectant mothers and even pre-baby boomers can benefit from healthy lifestyles. After all, you need at least 30 minutes, 5 days a week of moderate exercise to achieve the goals you set if you stick to your plan.”

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