Fall Into Fitness
Thursday, September 15, 2016
With Summer coming to an end and Fall just around the corner, it is time to get back into a routine! Let’s fall into fitness with these few steps:
Set Realistic Expectations – Being out of your fitness routine, it is common to want to go all out when starting up again. Be careful with this! High expectations can be a potential set up for failure. For instance, saying you are going to exercise 7 days a week when coming from exercising 0 days a week can cause you to burn out and quit all together. Find a realistic place to start and go from there. This will leave you feeling confident in being successful toward your goals.
Keep an Activity Log – Writing down your activity each day in a journal can keep you on track and hold you accountable. This will give you a chance to observe your patterns as well as open an opportunity to add variety into your workout routine. That way, if you feel you are hitting a plateau, refer to your journal to see if there is anything you can spice up!
Aerobic Exercise – Including aerobic activity in your routine will decrease risk of diabetes, decrease blood pressure, improve cholesterol, improve stamina, control weight, and improve heart health. American College of Sports Medicine (ACSM) recommends aerobic exercise three to five days a week for 20 to 60 minutes each session to maximize fitness gains and fat loss. Activities such as running, walking, biking, hiking, swimming, rowing, and/or climbing stairs are great ways to get aerobic activity. Make sure to work at a high enough intensity to the point of working up a sweat, breathing more rapidly, and getting your heart pumping.
Resistance Training – Incorporating resistance training in your workout program will not only improve bone density, cholesterol, and body fat percentage but also decrease blood pressure as well as the risk of osteoporosis and heart disease. The American College of Sports Medicine (ACSM) recommends that a strength training program should be performed a minimum of two non-consecutive days each week, with one set of 8 to 12 repetitions for healthy adults or 10 to 15 repetitions for older and frail individuals. Eight to 10 exercises should be performed that target the major muscle groups.
Increase Daily Activity – Try to think of ways to be more active throughout your day. For instance, walking extra blocks, taking the stairs, and/or parking in the farthest parking spot. These may seem minor, but can add up to your daily caloric expenditure, especially if you worked out that day!
Consistency –Think back to setting realistic goals, if you can be consistent with your activity, it will become a part of your routine and you will achieve your fitness goals sooner than you think!
By Brittany Bord NSCA – Certified Personal Trainer