August 31, 2015
Summer is almost over. The days are getting shorter and hopefully the weather cooler. You've done your traveling for the summer and now you're staying closer to home. Kids and grandkids are back in school.
Like a lot of us you've probably let your workout routine go by the wayside. It happens to us all. We get derailed with additional activities in the summertime. Dust off your sports bra and sneakers because it's time to reboot your routine and more importantly your health!
What steps will help you get back on track? Well... to start you can mark your workout days on the calendar. Make it one of the things on your to-do list.
Start Slow
When returning to exercise after a prolonged absence, remember: start slowly. You can return to the same exercise you previously did, but at a lower intensity. If you were running, start with walking and build up to jogging then to running. If you previously did weight training, lower your weights to about half of what you lifted before. Keep your sessions less than 45 minutes for the first two to four weeks and make sure you warm up and cool down to protect muscles and joints from injury. As your fitness builds, usually around the six-week mark, you can add more workouts per week and increase the time spent working out. You'll know you're ready to progress when your workout routine is no longer challenging.
Make it Fun
If you don’t enjoy yourself at the gym it's going to be hard to make it a habit. Once you're there try to use different machines than you've used before. The new challenge will not only stimulate your brain it will help you become more familiar with other pieces of equipment in your gym. I tell my clients it's like learning a new language. Get your foundation and expand from there. There are thousands of ways you can move your body with exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you then try taking a new class.
Commit to 30 Days
Make a commitment to go every day (even just for 20 minutes) for one month. This will keep your exercise habit part of your daily routine. By making a commitment you become dedicated to it.
Sign Up for a 5k Race
You could walk or run the 3 miles and your gym routine will help you get ready for this wonderful challenge not to mention how good you'll feel after your accomplishment. Try purchasing a fitbit, watch or pedometer so you can track your mileage or steps as you get closer to your goal.
Get on the Buddy System
Go to the gym with a friend. Experts say that partners in weight-loss and exercise provide a combination of competition, accountability and support that almost ensures success. Another option is to hire a personal trainer. Most trainers offer group training sessions at lower fees. Not only will you have someone to workout with but both you and your buddy will be getting a good workout in.
Go for Yourself
Don't go to the gym to impress others and don't feel as if you have to look a certain way to be accepted. Going to the gym with the only goal of looking great is like starting a business with the only goal of appearing to be successful, even if the books aren't adding up.
Your time exercising is about you! If your intention is to push yourself, gain energy and have a good time, then you can stay the course, even when results are slow.
Remember Motivation is what gets you started. Habit is what keeps your going!!