Chrono List: intelligent, simple interval timer for workouts

Digital technology has definitely been a boon for fitness buffs. Rather than distract them from their routine, smartphones, tablets and other wearables, together with specific apps, have in fact enhanced an average person's usual workout, by bringing features you never thought you needed. For those doing interval training, if the regular timer just doesn't quite do it anymore for you, there are now apps that can do all the interval timing for you. One of them is Chrono List.

You'll be forgiven for thinking that Chrono List was a productivity or to-do list app. It actually helps you to create different timers for your various workout routines so you don't need to constantly count or check whether or not you've already finished a certain part of your routine and then move on to the next. It's actually pretty easy to use. Just click on the Alarm+ button, name your routine, add how many rounds you need to do, then you can already start adding intervals, including names and durations.

When an interval is already finished, it will give you one alarm and when the round is done, you get two beeps. When your entire routine is already completed, you get three beeps. If the beep is not enough for you as a signal, you can also use other alarm tones or even the text-to-speech option. The app also learns over time and remembers the tasks you've created so when you create new routines, it will be easier and faster. If you still want your music playing while you're doing your workout, Chrono List can still function and just interrupt when it's time.

The app sports a Material Design look already and is planning to have Android Wear support, custom themes, and the ability to import and export the routines soon. You can download Chrono List for free (and without ads!) from the Google Play Store.
Refference
http://androidcommunity.com/chrono-list-intelligent-simple-interval-timer-for-workouts-20150217/

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YMCAs Across City Allow Teens to Chart Their Workout Progress

The more than 100-year-old Park Slope Armory was converted into a gym in 2010. As part of our continuing Fit Kids February coverage, NY1's Jose Martinez reports on how kids can get an old-fashioned workout there while keeping tabs on their progress through technology.

You can sprint, stretch and shoot hoops, all inside a historic National Guard armory turned YMCA.

"For 160 years, the YMCA has been a cornerstone of getting kids and families healthy, getting them moving," said Erika Rautenstrauch, executive director at the Prospect Park YMCA. "But there really is something for everybody here, so find out what your kids are interested in. Is it ballet? Is it karate? Is it basketball?"

Khaled Hassan said he was talked into joining the Y's program for teens after being a couch potato.

"I usually just stayed home and played Xbox, watched TV right after school," Hassan said. "Now, I'm just here almost every day."

He's one of more than 10,000 kids in YMCAs across the city in programs like Y-MVP, where they can chart their progress online.

"It's all about increasing daily physical activity, using fun fitness activities, a real dynamic digital badge system, tracking their activities in a cool app with a trained coach to get really healthy habits going," said Lori Rose Benson, vice president of YMCA of Greater New York.

"Make it fun and join 'em," Rautenstrauch said. "You can run together, you can play basketball together. We're warm in the wintertime and cool in the summer, so 12 months out of the year, there's something to do."

"I'm trying to do breakdancing, B-boy stuff, so I need upper-body strength," said Suma Atker, a member of the Y-MVP Teen Fitness Challenge. "My coaches, they ask me, 'What do you want to work on?' So I told them, and now they're helping me out, and I'm really feeling kind of better now."

Annual membership fees vary at 24 locations in the five boroughs, with financial aid also available.

For more information about programs available citywide at the Y, visit

http://www.ny1.com/nyc/bronx/fit-kids/2015/02/16/ymcas-across-city-allow-teens-to-chart-their-workout-progress.html

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Fitness Friday: My Workout Routine

It's finally Friday! I hope you are ready for a great weekend ahead! I know I am. Today, I want to write about something I haven't blogged before, fitness. Exercise and being healthy plays an important part in my life. I hope this post inspires you to get on a healthier path (if you aren't there already!)

First, I want to say that I've been consistently working out for about a year now, and before that I was exercising on and off most of my life. With that being said, if you are a beginner, I would recommend starting out slow, and working up to what you are comfortable with. If my routine is more advanced than what you are used to, scale it down and do what’s best for you. Listen to your body! Start with basic exercises to get your body ready for more intense workouts. As with any type of activity, it should be tailored to your personal fitness level and capabilities. Don’t compromise your form for heavier weights.

I always start with cardio. Whether it’s walking, running, elliptical, biking, Stairmaster, swimming, or even jump rope, I do some form of cardiovascular training every single day for at least 30 minutes. And that’s what I would recommend that you shoot for. Of course if you’re just beginning to exercise, start with 3 times a week and work up to a daily routine. And it doesn’t always have to be dreadful! Think hiking, taking your bicycle out for a spin, swimming in the lake, or even taking a brisk walk around your neighborhood. At the gym, I usually go for the treadmill.

I start with lightly jogging for 7 to 10 minutes. That warms up my muscles and gets me ready for weight training. Then I stretch the main muscle groups and I’m off to conquer weights. Since I am a fan of working out complementary muscle groups, here is the breakdown of my exercises for each day:

Day 1: Legs

    Warm up for 10 minutes on the Stair Master
    Leg Extensions 3 sets of 15 repetitions (same as 3 x 15)
    Smith Machine Squats 3 x 18
    Lying Leg Press 3 x 15
    Smith Machine Lunges 3 x 15 each leg
    Lying Leg Curls 3 x 15
    Straight Legged Kettlebell Lifts 3 x 18
    Calve Press On The Leg Press Machine 3 x 20
    Standing Calf Raises 3 x 20

Day 2: Abs

    Declined Crunch 3 x 15
    Declined Oblique Crunch 3 x 15 on each side
    Declined Reversed Crunch 3 x 15
    Abs Crunch Machine 3 x 15
    Hanging Leg Raises 3 x 15

Day 3: Back/Arms

    Underhand Cable Pulldowns 3 x 15
    Seated Cable Rows 3 x 15
    Barbell Curls 4 x 15
    Dumbbell Rows 3 x 15
    Dumbbell Triceps Curls 3 x 15
    Cable Crossover 3 x 15

Day 4: Glutes

    Smith Machine Sumo Squats  3 x 10
    One Leg Cable Kickbacks 3 x 15 each Leg
    Single Leg Glute Bridge 3 x 15 each Leg
    One leg lunges holding a weight plate above my head 3 x 15 each leg

I finish my workout with 30 minutes of HIIT (high intensity interval training) on the treadmill. On the days I don't weight train, I do an hour of cardio.

Have a Fit Friday!

Source : http://www.ky3.com/ozarks-cw/fitness-friday-my-workout-routine/23964822_31131780
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