So you think you’re pretty committed to your fitness routine but whenever the weather doesn’t do it your way you are no where near your exercise plan. Hmmmm, are you letting the weather dictate how your workouts go? If so it’s time to get the right gear and commit to yourself. Here’s 5 ways to get around the weather.
- Get the right gear. Rain, wind, snow, sleet all can derail a good plan in no time. Having the right gear can help you stay focused even if the weather isn’t cooperating.
- Find a Buddy as committed as you. It’ll help on those gray sky days.
- Have a back up plan. Do you have a gym you an hit if the weather doesn’t comply.
- Schedule a couple of times on those days you have a heads up about storms. If you miss the morning workout hopefully you’ll be able to make and afternoon time.
- Double up on another day that week. If you miss a workout try to make it up the next day by increasing the intensity of your regular workout and leaving time to make up the missed one.
Spring is around the corner. Are you ready to take your workouts to the next level? Burning calories isn’t just about how long you work it’s about how hard you work. Intervals are a great way to increase your workout calorie burn without increasing the amount of time you spend working out. Here’s how to use intervals in your program.
Begin with a warm up. Move through the movement patterns your are going to do during the intervals at a slower pace. Stretch anything that feels tight or like it needs some attention. Then begin at a moderate pace (formula below) for 2min. Take your pace to a vigorous pace for 1 min. Return to a moderate pace for 2. This is your recovery time. Repeat this pattern until your workout is complete.
To make it more difficult shorten your recovery times and increase your vigorous work phases.
To figure out your intensity levels you can use a heart rate formula to find your target heart rate training zones. This is the Karvonen Formula a popular one used by personal trainers. You’ll need to take your resting heart rate (RHR) by finding your pulse (radial artery on your wrist) and counting for 30 seconds and multiply by 2 for a 60 sec reading.
220 – Your Age = Maximum Heart Rate (MHR)
MHR – RHR = your Hear Rate Reserve (HRR)
HRR X .40 = training % range
HRR X . 85 = training % range
training % range + RHR = your target training zone
training % range + RHR = your target training zone
40-65% = moderate workouts
65-85% = vigorous exercise.
You can recalculate according to the zone you want to workout in. Use a heart rate monitor for easy reference or divide your target training zones by 6 for a 10 second count.
So we are almost a month into your New Year’s Resolutions. How are you doing? Have you been able to make your daily and weekly goals? or Is you motivation waning and you have forgotten what had you so ready to take on this task? Here is 3 steps to getting back on track and keep yourself moving toward your goals.
Review what progress you have made – you did start something. Review what you have done even if it was only a day or a week. Recall how it felt to have accomplished that first day. Reflect on what was so motivating then.
If you didn’t write it down then. Write it down now.
What are you working towards?
What are you willing to do each day to accomplish it?
How long will it take you? (losing a pound / week is recommended for healthy lifestyle change)
What was your big obstacle? What caught you and kept you from reaching your goal so far? Was it your schedule? Was it support (or lack of it) from friends and family? This isn’t a place to find failure but learning. So look at what went wrong and make a decision about what you can do differently and start again. START AGAIN!!!
The path to success isn’t about never having set backs. It’s about how many times you have a set back and how you get back up. So if you have fallen off the New Year’s Resolution wagon this year. JUST get back on.
For many of us fall is the time we get “back on the wagon” when it comes to our fitness routines. Months of longer days, warmer weather, and high energy activities have left us happy and overwhelmed. Add in extra food and beverage consumption and we may even have a few new pounds to cart around. Routines are important when commiting to a healthier lifestyle. Routines help us keep track of and make new behaviors habits. Just the act of tracking will increase or decrease a behavior. Many people balk at the idea of journaling and it’s still one of the best tools we have to truly change our behaviors. It doesn’t have to be difficult. Something as simple as hash marks can still have a big impact on our behaviors.
Another thing routines help us with is taking the overwhelming work of constantly changing and making it managable. We use the routine as a way to come into new behaviors without complicated thought processes, constant schedule shifts, and working so hard to think about what we are going to do. Instead putting a workout appointment on your calendar with an alert automatically reminds you to workout daily.
It’s the small changes you do daily that result in the large changes of creating a more healthy lifestyle. It matters what you do each day and adds up quickly. So today take some time to outline your goals for the next 3 months. Put them on paper, scheduling them into your life, and commit to making them happen. Track them along the way and watch yourself develop into the person you want to be.