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/
Being inactive for up to8+ hours each weekday limits your body’s ability to metabolize, combat illness, circulate blood efficiently, and maintain and build muscle strength.
Unhealthy In-Office Food:
Donuts, pastries or other high-carb-high-fat treats often offered in cafeterias or during office meetings. Such food options makes eating healthy merely impossible. The donuts smell and look delicious and you’re hungry because maybe you didn’t make time for breakfast or simply have a sudden sugar craving. As your coworkers all chow and sip vigorously, you, too, figure, why not!
If sitting at your desk for up to 8+ hours a day isn’t bad enough, Americans regularly remain at their desks even while eating lunch. If you forget to pack a lunch, which typically is healthier, you order in or pick up from nearby fast food restaurant chains, like Jimmy John’s or Chik-fil-A, because it is convenient, economic and perhaps tasty. But, remember, such food options are very unhealthy.
The stress associated with a career is taxing. You worry about performing well to either keep your job, guarantee a promotion in the upcoming months, or meet your boss’ expectations and deadlines. When stressed and consumed by work, most people reach for quick snacks that are often unwholesome. When overwhelmed by deadlines, bills, and employee reviews, most people make no time for exercise.
Clean, fresh air fills your lungs and circulates your blood more readily, allowing your brain and body to function at its peak levels. However, the atmosphere in an office does not compare to that of nature; therefore, an 8+ hour work day stunts the body’s functionalities because you are not feeding your blood fresh oxygen.
Incorporating exercise, routine breaks to walk outside for fresh air, and nutritious packed lunches and snacks can immensely kickstart a healthier lifestyle. Suggest serving apples and almonds and the like as opposed to pastries during staff meetings. Suggest walking with co-workers to a nearby farmers market for lunch. Commit yourself to being aware of these 5 hazards of an office job and to combating these hazards, step by step.
Looking to get into better shape? If you’re like most people, the minute you start to think that it’s time to begin putting in more effort to get into better shape or enhancing your fitness routine and losing some excess body weight, it’s the same minute that you start to think about signing up for a gym membership.
Most people have come to believe that if they are going to get into better physical conditioning, this means that they should be looking at ‘doing their time’ in the gym.
But is this really the case?
The fact of the matter is that you can dramatically improve your health and fitness level simply by being more active on a daily basis.
Getting fit doesn’t have to take hours out of your day. It simply is something that you need to be more consciously aware of.
Let’s give you a few ideas to get you started.
Window Shop Rather Than Sitting for Coffee
Instead of sitting down with a friend for coffee why not go window shopping? Catching up with your friends is important, and those who have strong social lives tend to be happier overall, but you need to start choosing active things to do with them.
Rather than remaining sedentary and possibly sipping a hot coffee beverage containing piles of calories and sugar, get up and move around. Walk and talk – that’ll get you fit and caught up in a hurry.
Park And Walk To Work
Next, rather than seeking out the closes parking stall to your building at work, consider parking as far away as possible and walking the rest of the distance.
Little bits of walking throughout the day will add up, so don’t underestimate the value of these walks. If you really want to take this a step further, park a few blocks away and take a ten minute walk to and from work daily.
This will really boost your overall calorie burn.
Join A Recreational Sports League Rather Than Watching TV
Another simple tip to get more active is to consider signing up for a recreational sports league. If you often find yourself coming home in the evenings and turning on the TV to pass time, you need to become more active.
Not only will a sports league provide this, but it’s also a great way to get out there and meet new people.
Be Active At Work With The Office Gym
Finally, it’s time to get active at work. Sitting all day in an office chair for 8 hours can take its toll on your health and fitness level, not to mention your energy levels plummeting.
If you often feel drained after your workday, this is strong indication that you need to focus on getting up and being more active.
The OfficeGym device is an excellent way to do this. The device simply straps onto your regular chair and will allow you to perform a number of different exercises, targeting all the main muscle groups.
This is going to also be one of the best ways to combat lean muscle mass loss associated with inactivity, which can then put you at risk for fat gain down the road.
So keep these quick and simple tips in mind so that you can get fit without feeling like you’re a slave to the gym. It really can be this simple as long as you make a concentrated effort to seek out more physical activity.