This is the time of year when schedules change, and families are navigating many new dynamics. As the season transitions to fall, so should your fitness routine! Our bodies tend to adapt, but a personal trainer can add variety in working out to refresh your mind and body, redefine your fitness goals, and refine your nutrition. Fall brings a change in pace as we prepare for the holidays. Here are three recommendations to fire up your metabolism and keep challenging your approach and pursuit of an active lifestyle.
Start every day with Cardio – at least 30 minutes.
Starting the day with cardio will give you time to approach your day with energy and purpose. Find a friend, a personal trainer, or a group fitness class that suits your needs. Make sure you have a great playlist!
You have options! Try one of these: walk, jog, run, cycle, row, swim, walk stairs, or run hills.
Include Plyometrics into your workouts.
Within one workout a week, include exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). The benefits of plyometrics include supporting bone density, balance, and reaction time.
Examples: Squat Hops, Box Jumps, Lateral Jumps, Lateral Box Shuffle, Broad Jumps
Use Timed Intervals.
Doing timed intervals once a week can help you push through mental obstacles and physically build strength with body-weighted exercises. Keep in mind that minimal equipment is needed to get an effective workout when you’re performing the exercises correctly and engaging body movements with proper form.
Start with 15 seconds; increase to 30; then push through to a minute! Timed interval circuits – pick 3-5 exercises for a minute each then repeat for specified amount of time.
Example: Reverse Lunges, Push Ups, Squats, Plank Hold – 1 minute with no break, repeat 5 times.
When family activities and work schedules dominate the agenda, these three recommendations can help anyone prioritize having an effective workout time and maximizing the time you put into it. Start with a small goal and give yourself the space to increase this goal over time! We have to start somewhere! With plyometrics and intervals, those can be incorporated once you learn them. There is a learning curve, and it may take some trial and error in order to feel accomplished and effective with these new exercises.
Start thinking of your health in terms of longevity. Do the things that help you maintain long-term commitment to your body and health – movement and nutrition. As the holidays are approaching, be looking for my next blog post about winter workouts. I’d like to hear your feedback when you give these three recommendations a try so please feel free to leave a comment below.
