Have you ever watched someone intensely lift weights, grunting, sweat dripping from his forehead, muscles bulging, veins popping as if his body might just give out? Believe it or not, there is reason behind his insanity. Well, you too can obtain the same benefits with a “sane” workout routine that fits right into your work place and schedule.
Including reps and sets in your workout routine will be critical to facilitate better muscle growth and stability. In fact, regular workouts with reps and sets will improve bodily function, including mood, metabolism, appetite, and your effectiveness in the work place.
There is no “perfect” set to rep ration. Those in the health and fitness fields routinely debate this issue. The best thing is to determine for yourself, through trial and error, what works for and pushes your body to improve. Overtime, increasing weight intensity and number of reps gradually is a more healthy and natural approach that will be right for your body and fitness level.
The purpose of repeating an exercise is to work a specific muscle until the muscle fibers eventually tear and reach exhaustion/failure. As you incorporate higher reps and/or greater resistance, you are essentially training your muscles to work harder and build endurance. Tearing muscle fibers encourages greater blood flow to that tissue to repair and become stronger. Don’t forget to rest between sets as this will allow your body time to re-oxygenate your muscles.
When using OfficeGYM we recommend that you gradually, every couple of weeks, increase your reps for each exercise. And remember, not only will your serotonin levels go up with increased reps and sets, but also an increased amount of tryptophan in the brain will also result; creating a more efficient and healthier you that is faster, smarter, and hotter at work!
We all know that water is essential to life. It helps regulate our body temperature, lubricates our joints and carriers nutrients between our major organs and flushes out the waste. In biology we learned that the body is comprised of approximately 65% water. Did you know your brain is 73% water?<
Hydration is crucial for optimal brain (and body) function.
Studies have shown that a 1 to 2% reduction in body weight over the day can be a sign of mild dehydration that is significant enough to reduce mental performance (e.g., concentration, alertness, short-term memory) and overall productivity.
That’s why in addition to getting regular exercise, to perform your best at work you need to be sure you are adequately hydrated.
How much fluid should you be drinking each day?
Most scientific experts recommend on average, an intake of fluid and food equal to:
- Men: 85 ounces or 2.5 liters
- Women: 64 ounces or 2 liters
That seems a bit low – particularly if you work-out. An easy calculation is to plan to drink at least half your body weight in fluid ounces. So if you weigh 160 pounds, you should take-in at least 80 ounces (2.365 liters) of fluid per day.
You can also use this HYDRATION CALCULATOR from About.com that factors in time spent exercising and get a closer estimate.
TIP #1: Drink plenty of water. But you can mix-it-up a little with other beverages like, herbal teas, coffee, low-sodium broth, flavored water (with squeezed lemon – it’s great for weight loss), 100% fruit juice and milk.
TIP #2: Start your day off right. Drink 20 ounces of cold water when you first wake up to get your metabolism revved-up and detoxify.
So, stay on top of your game at work by slipping in a few short workouts with the OfficeGym throughout the day and remember to hydrate!
“Make physical activity part of your everyday”
To your health,
Your friends at OfficeGym
1 Popkin BM et al. (2010). Water, hydration and health. Nutr Rev 68(8): 439-58.
About.com. Hydration Calculator: http://nutrition.about.com/library/blwatercalculator.htm
Dave, Adam. (2013). The Benefits of Drinking Water Just After Waking Up.http://www.livestrong.com/article/446197-the-benefits-of-drinking-water-just-after-waking-up/
Natural Hydration Council. FAQs on Hydration. http://www.naturalhydrationcouncil.org.uk/hydration-facts/faqs-on-hydration/
On any given day, most of us could provide a fairly accurate estimate of the balance we have in our bank account. We keep track of our deposits and withdrawals to ensure we maintain a ‘healthy’ bank account.
How many of us know how many calories we burn each day (on average)? Think of your daily calories as deposits and activity as withdrawals from your fitness bank account. Knowing how many calories you burn at rest – can serve as the benchmark for how many calories you can consume and how active you need to be each day to maintain a healthy weight. This calculation is called your Basal Metabolic Rate (BMR) or Resting Metabolic Rate (RMR).
Of course, there are several factors that can influence your BMR – height, current weight, gender, age, activity level, genetics, health issues, etc. But to get some idea of where you are currently here’s one of many simple formulas to calculate your BMR:
(Multiply your weight x 4.5)+(your height in inches x 16) – (multiply your age x 5) + 5
Here’s an example of a 175 lb., 6 ft. tall, 30-year-old male:
(175 lbs x 4.5 = 787.50)+(72 inches x 16 = 1152)-(30 x 5 = 150) – 5
787.50 + 1152 – 150 – 5 = BMR – 1,784.5
(Multiply your weight x 4.5)+(your height in inches x 16) – (multiply your age x 5) – 161
Here’s an example of a 125 lb., 5 ft. 5 in. tall, 30-year-old female:
(125 lbs x 4.5 = 562.5)+(65 inches x 16 = 1040)-(3 x 5 = 150) – 161
562.50 + 1040 – 150 – 161 = BMR – 1,291.5
Or, if it’s easier, use this handy BMR calculator (Results will vary slightly)
Either way, it’s an important number for you to know so you can determine how many calories you can consume and how much activity you need to incorporate into your everyday.
If your goal is to lose weight (like many of us) you need to create a calorie deficit, which can be done by:
- Eating fewer calories
- Increasing your activity so you burn more calories
- Or better yet, doing BOTH
It is estimated that a sedentary job such as sitting at a desk burns approximately 46 calories per hour. If the average American works 1790 hours annually that’s 82,340 calories burned per year, a meager 225 calories per day. That’s not enough.
Using the examples above:
- Our 30-year-old male could consume approximately 2,010 calories and maintain his weight at 175.
- Our 30-year-old female could consume approximately 1,517 calories and maintain her weight at 125.
Doesn’t sound like very many calories, does it? Once you do your own calculations, you will know your approximate BMR and can estimate how many calories you can consume and how much activity you need to incorporate into your daily routine to maintain a healthy fitness bank account.
If you’re spot on…congratulations! If you’ve got work to do but just can’t find the time, one way to increase your activity and calorie burn is to do it while you work – using the OfficeGYM.
Resistance exercises using bands can burn as much as 200 – 300 calories per hour. So, why not find out how many calories you have to work with by calculating your BMR. Then adjust your calorie intake accordingly and let OfficeGym help you,
“Make regular physical activity part of your everyday ”
Only $129.99 (plus s&h in US and Canada)
To your health!
Mifflin-St Joer. Basal Metabolic Rate: http://en.wikipedia.org/wiki/Basal_metabolic_rate
Department of Health and Human Services. Dietary Guidelines for Americans, 2005: http://www.health.gov/dietaryguidelines/dga2005/document/
Kastner, Jamie. How to use Resistance Bands and How Many Calories Do You Burn: http://www.livestrong.com/article/365713-how-to-use-resistance-bands-and-how-many-calories-do-you-burn/
After reading all about the harmful effects of excessive sitting and a sedentary lifestyle, this post is being written standing up! But chances are, you’re reading this – sitting down. Right?
Go on, try taking a few deep breaths and move your arms around a bit while you’re reading. I’ll bet you’ll feel much better when you’re finished. I’d even venture to guess that in the future, you’ll think about being more active while sitting, once you learn more about the sitting disease that could be putting your health at risk…
No longer is a basic cardio workout, such as swimming, walking, or biking, enough to keep you healthy and strong as you age. Medical research has shown resistance training is vital to building bone density, controlling your weight (because more muscle mass means more calories burned), managing chronic health conditions (such as diabetes), and improving your balance, focus, and stamina.
Resistance training refers to using an opposing force to exercise your muscles. This opposing force can either be through the use of resistance tubes or weights. Resistance tubes, more commonly known as resistance bands, are of an elastic and flimsy material that, when pulled taut, engage your muscles and break down muscle fibers, just as weights do. Free weights (commonly made of case iron or steel, and sometimes coated with vinyl) or weight machines are two forms of weight lifting equipment used to add resistance.
These types of training equipment share similarities: both allow for a free range of motion at varying speeds, while also allowing you to increase the amount of resistance as your strength progresses. However, because lifting weights must be done along the vertical plane in order to work your muscles, resistance bands have an added benefit because you can also move along the horizontal plane. This wider range of motion more closely imitates everyday, functional activities.
The OfficeGym is a resistance training device designed to build strength and endurance for every day health. The unit’s dual velcro straps attach to the backrest of any chair and the elastic bands and pulley system provide resistance as you perform traditional weightlifting movements. The locking system lets you flip the handle tubes in different positions, allowing a complete range of resistance exercises.
No one method of resistance training is greater than the other. As long as your muscles are contracting against external resistance—whether it’s weights, machines, or resistance tubing, the exercises will work to help you build strength and tone.
If you’re like most people, when you decide to improve your health and fitness, you immediately start to think about putting together a gym workout routine. You may also feel guilty that as soon as you leave work each day, rather than hitting the gym, you’re running errands, or you head home to wind down and relax on the couch.
At the same time, you may be finding that the old wives tale of the gym solving all of your problems may not be netting you the results you want. More people are beginning to realize that their desk job could actually be the biggest threat to their overall health.
The Health Impact Of Extended Sitting
The first and most critical thing to know is the danger of sitting for extended periods of time. The Archives Of Internal Medicine published a study that noted those individuals who had the most prolonged sitting periods on a regular basis demonstrated the highest mortality rates. Amongst those individuals that that sat for 11 or more hours per day, their mortality was almost 50% higher than those that sat for only 4-8 hours per day. In addition, those numbers were neither impacted by a formal exercise program. If you’re sitting for that extended period, you will still be at an increased risk regardless of whether or not you go to the gym.
Other Negative Impacts
Not only is mortality rate increased, but prolonged sitting also negatively affects your posture. Over time, your back muscles will become weaker and without conscious effort to maintain proper posture, a hunched back appearance may result.
Furthermore, extended sitting will also cause the metabolic rate to decline significantly, which can lead to an increased risk of body fat gain.
Finally, if you remain sitting and motionless for a prolonged period of time, your blood flow may become restricted, meaning fewer nutrients and oxygen get delivered to the organs and brain. This causes muscles and tendons to tighten and stiffen.
The key to removing these threats to your health and fitness level is to focus on short, consistent bits of activity throughout the day. While one long workout is definitely great, it’s even better if you can do periodic bursts of activity from both a health and weight loss standpoint.
One very excellent tool that makes this activity program attainable is the OfficeGYM. The device straps easily to the back of your office chair and then allows you to perform a wide variety of different exercises to challenge your body’s various muscles.
Whether you want to firm your shoulders, biceps, abs and legs, or prevent back pain due to bad posture, the OfficeGYM can assist you. An exercise guide is provided that outlines suggested exercises, all of which you can do without leaving your desk.
If you are a busy individual, the OfficeGYM, will help you to maximize your time. No longer will you have to worry about dedicating hours each week to public gym workouts. Instead, you can get fit, minute by minute, right in the comfort of your personal office chair.
Two to three minutes, five to eight times per day is all it takes to see remarkable results to both your fitness and health levels. Next time, instead of rethinking your gym workouts, consider what you’re doing during the course of your day. Make adjustments, slip in moments of activity, and watch your body change for the better!
Chey, T. et al. (2012). Sitting time and all-cause mortality risk in 222 497 Australian adults. Archives Of Internal Medicine. March 26; 172(6):494-500.
Have you ever spent endless hours at your desk, mulling over a contract, or a lesson plan, or a closing argument, or which stocks in which to invest? As each hour passes, your body hunches more, your eyes get droopier, your concentration wavers, your patience becomes void. The flickering harsh lights of the office floor act as a reminder of your imposing deadline, causing more stress and angst.
Pile on the fact that you may be missing your child’s parent-teacher conference, or the cancer benefit event, or your weekly spinning class. Your mind screams for relief. The stress boils over with nowhere to spill…because you must remain professional.
Physical activity releases endorphins, your brain’s feel-good neurotransmitters. When released into your blood stream, endorphins lighten your mood, and help you feel more balanced and overall happier. No matter if you are running, swimming, playing basketball, holding yoga poses, walking to lunch instead of driving, or using bands or free weights to do bicep curls, the sheer act of physical movement produces this chemical reaction. Use this knowledge to your benefit: keeping active throughout the work day is imperative to stay productive and creative.
Your metabolism will kick up, encouraging you to eat a healthy meal; your dedication to exercise at your desk will inspire your co-workers to do the same, positively affecting the work atmosphere; you will no longer feel so sluggish, but instead rejuvenated and de-stressed. Your work will shine.
In today’s world, many Americans value appearance and health. Therefore, keeping up with your physical body’s needs through exercise will limit your level of stress. People are infamous for making excuses why they do not have time to exercise and eat properly. Empower yourself to stay “on track” and exercise.
The new device straps on to any office chair and helps to prevent back pain and stress
At the Corporate Health Convention in Stuttgart, a young German company introduces OfficeGYM, a device designed for installation onto any office chair that can be used to exercise the main muscle groups at anytime during the work day, while sitting in your chair.
It is well known that the sedentary life associated with long hours spent sitting, paired possibly with what commonly is a wrong and uncomfortable posture, can cause many conditions like back pain, muscle soreness, blood circulation and cardiovascular problem, stress and low job productivity.
With OfficeGYM, anyone can perform a wide range of exercises which helps the blood flowing through the body in order to keep you more alert and prevent pains and soreness in the back and shoulders. The main advantage of the device is its versatility. If installed on the chair where one spends most time sitting during the day, it can be used in any spot of free time, without having to leave your chair or assemble and disassemble something.
OfficeGYM is used by gripping the soft handles behind the shoulders and pulling the interchangeable elastic cords in different directions, depending on the exercise. The handle bars can be set in two positions, up or down, to widen the exercise range. A complete guide of basic exercises and their specific benefits is available is included with the unit, The company will also use their social media outlets to add new exercises and provide a space where users can suggest their own.
OfficeGYM is available for sale online at the official website www.officegym.com.