Work out SMARTER

"True enjoyment come from activity of the mind and exercise of the body; the two are ever united"

-Humboldt

WEBSITE: What habits do you want to kick for a healthier, happier you? Quit smoking? Run a marathon or 5k? Get more sleep? Eliminate debt? Take the dare, you aren't alone! http://www.livestrong.com/dares/

I don't know anyone who doesn't want to see results when they workout. There is nothing more discouraging than faithfully hitting the gym with little to show for it. Reality hits though and life happens. We have work, family, and commitments that reduce our time at the gym. Does a good workout need to consist of hours sweating it out? Is there a way to workout SMARTER not HARDER?

-Efficency is more important than length. Have a plan and stick to it. Know how long you plan to spend at the gym and hold to it so that you don't end up wasting time. Going in there and "winging it" can cause you to not fully exert yourself. Know what machines you want to use or what/how many strength exercises you will work on.

-Make your longer, harder exercise days at the start of your week. I don't know about you but by Thursday and Friday I am completely beat. I have the energy for a little exercise but anything too vigurous is hard to complete due to the exhaustion of my body.

-I have said it time and again but REST, REST, REST. Rest days are just (if not more) important than hard workout days. It gives your muscles a chance to recover and come back stronger. When I was training for my marathon I developed achilles tendon pain. As much as it killed me to do, I had to take a week off with absolutely no exercise. I just about freaked but when I got back into it my body felt incredible. I felt strong, replenished and ready to work. OK these long weeks off are few and far between, but you need to give your body 1-2 days a week to fully recover in order to keep your fitness level high and to prevent injury.

-During aerobic excerice, implement intervals. You will maximize the work you put out in the same amount of time as a consistent speed. Getting to your max heart rate for a period of time, allowing a short recovery, and then going back up will help you to burn the most amount of calories and will make for the most effecient workout regiment.

-One activity will get you fit. For example, running is excellent for you, and many people commit to that as there only form of exercise. In order to see results, you will constantly need to be increasing speed and distance. Let's be honest, after a certain point it is just not possible to go further without winding up in Louisiana! Adding in a second form of exercise (aka cross-training) can challenge your body in a way that will not force you to constantly increase speed/distance. The muscles are tricked into thinking they are working harder. This does not mean you have to bike or run on the same day, just varying up your weekly routine. You are able to do 2 forms of exercise with moderate exertion rather than one with maximum exertion. This will decrease the risk of injury due to overuse/repetition and prevent boredom from the same exercise.

-Want to increase overall fitness? Do one aerobic activity such as running, swimming, cycling, etc. along with a form of strength training.

-Want to burn fat? Do two different forms of aerobic activity such as rowing, running, walking, swimming, or stair climbing. Work to add a few days of strength training without it being your primary focus.

-What about pregnant, older generation, or joint pains? Think non-impact, gentle exercise such as swimming, water aerobics, walking, machine rowing, or the stationary bike

Enjoy what you are doing and it will become something you WANT to do not HAVE to do!
Megan