Jessica Biel Swears: The Two Fitness Routines
Jessica Biel worked hard to get her body ready to play the role of a crossbow-wielding, vampire-wielding fighter in Blade: Trinity. ESPN reports that Biel has always been interested in fitness. Biel was a gymnast growing up and she played soccer while she worked on “7th Heaven.” Ballet classes in her teen years helped her to develop graceful postures for her role as “Easy Virtue” in 2008.
Biel enjoyed working out with Justin Timberlake when she could, and she also included circuit training to keep it interesting (via Self). Her skater squats, which are focused on the eccentric phase, impress her trainer Ben Bruno (via Women’s Health).
Biel attributes her sport background to giving her body confidence, and helping her cope with everyday stressors (per ESPN). Fitness is an integral part of her job. While she loves variety in her workouts (via Women’s Health), plyometrics is a key part of her routine.
Explosive power can be found through plyometrics
Jessica Biel’s Instagram shows her working out through tough workouts. One of her Instagram posts shows her doing squat jumping, which is a difficult move in plyometrics.
According to the National Academy of Sports Medicine (NASM), plyometrics has three phases. The eccentric movement is where the muscle is pre-stretched and primed. This is the phase where you lower your body to a squat jumping position. The second phase, called amortization is where the muscles and joints are temporarily stabilized. This is also the time when energy in the muscle begins to fire and recoils. The third phase of explosive concentric contraction is when the muscle actually contracts and jumps in the air.
If you are new to exercise, plyometrics may be challenging. According to an International Journal of Sports Physical Therapy article, you should prepare for squat jumps before you attempt them. You can do step-ups on a platform instead. Plyometrics is a great way to improve your fitness. Healthline recommends burpees, lateral bounds, and push-ups to tone the lower body.
Yoga can help you find balance
Biel shared with Women’s Health how yoga helped her to navigate her 20-year-old life and connect with her spirituality. Shape reports that she enjoys yoga because it isn’t competitive. As she grew older, she realized that her sport mindset was not about being kind to her body. Yoga helps her to listen to her body, and understand her limits. Yoga has also helped her redefine her view of fitness. She now recognizes that it is how she feels, and not how it looks. She enjoys doing yoga poses, but she finds that the emphasis on breathing exercises keeps her grounded and balanced.
Harvard Medical School says yoga can be more beneficial than your ability to keep your head down. Research has shown that yoga practitioners are more aware of their bodies and accept them better, as did Biel. Ujjayi breathing and alternate nostril breathing are good for stress reduction, better sleep and brain function (Healthline).
Limits Dairy, Wheat
Biel, who has been known for limiting her dairy and wheat intake, told the Los Angeles Times she is “not all out anything.” It’s about finding a balance, if that is possible. But honestly, I feel better when I don’t have dairy or gluten. My digestion is more efficient, my energy levels are higher, and I feel healthier. I just try to eat healthy. Dr. Dr. Seema Bonney is the founder and medical director at the Anti-Aging & Longevity Center in Philadelphia. She explained, “Dairy by itself doesn’t cause weight gain, but certain types of dairy are more healthy. Lactose is a natural sugar found in milk, plain yogurt, and unsweetened dairy products. Some people may feel bloated from lactose. Some types of dairy, such as cheese and ice cream, are more easy to overeat than others. This can cause extra weight due to the extra calories.
Everything is in Moderation
The mother of two is very healthy, but she doesn’t completely eliminate any foods from her diet. According to Elmardi, she admits that she has cheat days and will eat out, such as pizza and cookies. Elmardi believes it is important to:
- Maintain a healthy diet. Our bodies store fat when we eat too many calories. Our bodies will begin to lose muscle mass if we don’t eat enough calories. You must burn more calories than what you eat to lose weight. You can achieve this by exercising and eating right.
- Exercise regularly. Exercise can help you burn calories and build muscle. Building lean muscle mass can help boost metabolism. Muscle burns more calories when it is at rest than fat. Three times per week, for 30 minutes, you should be working out. Cardio exercises such as running, biking, swimming, etc. and strength training exercises such as pushups and pull-ups.
- You should eat right. It’s not just about what you eat, but also how you prepare it. Healthy foods high in fiber, low in sugar and salt can help you feel fuller for longer periods of time and prevent you from overeating. High-quality foods rich in vitamins, minerals, antioxidants, and protein will provide energy as well as help you build muscle.
