Vacation Workouts

Many of us plan for our vacation well. We know we want to workout while on our break but sometimes are at a loss as to what we can do to keep moving while getting some R&R. Here’s some ideas:

I know you might be looking for some downtime, but vacation workouts don’t have to look the same as you regular routine. Try these ideas and add activity into your vacation this summer.

1) Sign up for a class
2) Swim – Pool, the beach, snorkel, scuba dive, ski, pair sail, you get the picture.
3) Walk the main streets instead of cabbing it. Walk everywhere you can.
4) Aim to do one hour of active vacationing a day – sightseeing, walking, swimming, etc.
5) Use the hotel fitness center
6) Take a fitness vacation

The number one way to stay on track during your vacation is to schedule active things – sightseeing walking tours, skiing, hiking, scuba diving, surfing lessons, etc – there are tons of things out there to do. Push your comfort zone and get moving!

Exercises for Good Health

We can’t avoid messages about better heath however many people are asking what are exercises for good health? Just being told to exercise can lead to uncertainty about how to become more healthy and eventually lead back to less-healthy habits out of shear frustration.

Consider your goals when deciding what your best choices regarding exercises for good health are. Do you want to run longer, walk further, lose weight, or gain mass? These big picture questions about your future health will direct you toward right exercises for your good health.

The five basic components of exercise should be a focused on in any fitness routine: cardiovascular, strength, endurance, body composition, and flexibility. How much you’ll focus in one area verses another will depend on your goals, fitness level, and time you have to devote.

In a nut shell, cardiovascular exercise works large muscles groups, strengthens our heart and lungs, and is done over a period of time, say 20-60 minutes. Muscle strength and endurance creates muscles strong enough to accomplish desired tasks (strength) over a period of time (endurance). Body composition is a ratio between fat and lean mass and will change according to your fitness. Flexibility training is a fancy name for stretching, but is very important because it keeps our muscles moving through full range of motion ready to respond to tasks we ask of them – lifting grocery bags, catching us as we slip on ice, running to first base, hugging your kids, lifting your best one rep max ever, the list goes on. (See older blog posts for more specifics on the 5 components of fitness)

In the end the best exercises for good health are those you will do!

3 Things To Consider When Choosing A Workout Partner

Here are 3 things to consider when choosing your workout partner. As wonderful as it is to have a person to workout with, it can be disastrous if you are not careful about who you pick to groove with.

1st – make sure you are clear about your goals. What do you want to accomplish, how long do you have to do it, and what are you going to do to reach your goals? Be clear about your outcome, in the end what will you accomplish? Although, you do not have to have the same goal as your partner, it helps to have a clear vision so when you do share your activities each of you are still working toward your new lifestyles. Your workout pal needs to be able to support you and you need to support them. If you feel you would not be able to honestly help each other its best to find another partner. During this time of change a friend who is not genuinely supportive is only going to make the journey harder.

Free Athlete and Fitness Training
2nd – make sure you choose someone who enjoys the same activity as you do. When choosing activities you’ll need to plan so you are able to reach your goals. You will not succeed if you need to walk fast and your friend wants to walk slow, or maybe just not at your level. Make sure you understand that there will be some compromise, however activity compromise should not compromise your end result. You may need to play a sport you don’t care much for, or you may need to get creative so you are each working at correct levels while working out together.

3rd – decide a schedule and stick to it. You have made an important commitment to your friend, and without you, your friend may not reach their fitness goals. On the other hand you have made an important commitment yourself and you are the only one responsible for your choices, your activities, and the outcome. Once you have made the commitment to workout with someone you must show up.

A workout buddy can be a great way to make sure you do your workouts, bond with friends, and stay accountable to someone other than yourself – if you treat them right.

Like this post? Try this one: To Join or Not Join the Health Club

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Cardio Workouts Indoors

If you are a regular outdoor cardio exerciser how will you meet your cardiovascular goals this winter when weather isn’t great? How to reach your target heart rate with limited space and equipment? How long will you be able to maintain it?

Three women dresset sportswear sitting on fitness ball and talking.

These are all important questions if you are going to continue to reach your fitness goals as you move inside. Many people are able to successfully implement an at home strength training workout, but lose motivation when they attempt to bring their cardio work indoors. Many feel silly, or just cannot stay excited about movement when they are attempting to reach cardiovascular training guidelines. Again, this is a good place to bring in a personal trainer to get some advice and help designing an at home program.

Many of the same questions apply when moving cardiovascular work inside as we considered when moving strength indoors. Is this going to be your only source of cardio work? Do you have space for equipment? Will you dig it out of storage to use it? What is your budget? You can still effectively train with little or no equipment, but some thought must be given to your goals and honesty is needed when examining how you will go about reaching your heart rate zone.

Do you want to purchase equipment? What type would you like to have? Are you interested in investing in a treadmill, bike, or other piece of cardio equipment? Do you have the budget for it? Will you really use it? If you can answer yes, shopping around is a must.
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There are many good brands out there, but make sure what you purchase will fit your needs. For example, do not buy a bike if you find riding boring. A treadmill is great if you use it and have the space for it, but if it is bulking or inconvenient most will ignore it. Will you do a video? Videos can be a great way to get fun exercise in. It can help make sure you are thinking about heart rate levels and are aware of safety reminders. Many enjoy the experience of a group in their own living room, and benefit from an on screen instructor.

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Be aware of some pitfalls – will you feel too silly to complete the tape? How easily do you get bored? Do you like repetition? Will you be able to stay motivated after you have mastered the steps? Make sure you consider your personality when you choose a video. There are many options, with many instructor styles, and lots of formats. Think about what you like to do and what will remain interesting to you, then choose accordingly.

If buying equipment and videos are not your style you have other options. Some things to consider when looking for places to workout inside are: Will you really be able to meet your fitness goals in this location? Do you feel safe? What type of gear do I need?

One of the biggest problems my clients face when choosing to move workouts indoors without cardiovascular equipment is keeping their heart rates up over a period of time. At home they find they get bored easily and in other locations, such as the mall, they may not be able to move fast enough for long enough to really be effective.

When deciding how to move inside it is important to consider your budget, your safety, and if you can realistically reach your cardiovascular needs. How will you retain your motivation as the activity becomes repetitive, and will you continue to push yourself as you become accustomed to the activities? Get creative.

Tell us below how you decided to get your heart pumping indoors this season.