Week Five - Exercise

Being a personal trainer I am frequently asked which workout is the best workout to keep weight off and stay in shape.  What most people do not realize is that this is a very personal question.  We tend not to think this way. We tend to think in terms of groups and want to try the latest and greatest spotlighted workout, hoping that it will help us reach our goals.  We may try it for 2 or 3 days or for a couple of weeks and when we are not seeing results or are not enjoying it, we stop. In order to find the exercise program that is right for us as individuals, we need to dig a little deeper and assess ourselves before we can be successful.

There are many effective and fun exercises that you can do to get into and stay in shape.  What worked for your neighbor, may not work for you.  This doesn’t mean that the program they used was worthless, it worked for your neighbor, it simply means that it is not your program.  The key to finding the optimum fitness program is not jumping into the latest nationwide craze, but finding what is it that you truly enjoy doing and cross training, doing two or more activities on a regular basis. Your goal in exercising should be to make overall health gains. Overall good health is accomplished by performing activities that increase muscle strength and stability throughout the entire body, increasing cardiovascular stamina, engaging in physical activities that are mentally stimulating, increasing or maintaining flexible muscles, and perhaps losing some weight.  It is common to have a single goal - great legs, shoulders or arms.  Many people want a six-pack abdominal muscle or to be able to run a marathon.  These are all great goals, and there are ways to have your cake and eat it too, again by cross training with activities that you enjoy.  Doing what you enjoy is the key to success.  More people fall off of the exercise wagon simply because they are bored with their fitness routine or never really liked the activity to begin with.  We all enjoy activities that are entertaining and fun.   A fitness routine should be no different than any other activity that we engage in, we should like to do it.  Here are some suggestions on how to put together your own effective and fun cross training workout program.

It is relatively futile to join a running group if you know that you absolutely dislike running. However, if you are looking for a cardiovascular workout and you enjoy walking find a route that takes you on a one hour walk through a pleasant environment and write that in your schedule for 2-3 days a week.  Try to incorporate a route that has some hills or is on a beach and be sure to walk at a quick pace where your breathing is heavy and talking is not easy, thereby maximizing your calorie burn and working your heart muscle.  Next, you need some strength work but if the thought of exercising in a gym makes you want to go back to bed, think about what you do enjoy that involves strengthening your muscles – do you enjoy kayaking, would you like to try an outdoor bootcamp, paddle boarding, skiing, surfing, or even an exercise video that you can perform at home with simple equipment such as a resistance band and light weights.  Perform your strength workout 2-3 days a week (be sure to write it on your calendar).  Now let’s think about flexibility, one of the most overlooked, yet one of the most important aspects of staying healthy.  Yoga is a great way to increase flexibility, as well total body strength and mental clarity.  I highly recommend a yoga class (or a home video if a class is unavailable) 1-2 days a week.  There are many different types of yoga so talk with a yoga instructor to find the right class for you.  Some studios offer private classes or small group classes geared for individuals with specific needs, for instance yoga for hockey players or triathletes.  Other options include a stretching class at your gym or hiring a trainer to teach you proper stretching and flexibility techniques. 

The above scenario is an example of how you can put together your own exercise program. It is important to mix up your workouts, and studies suggest changing your workouts every 6-8 weeks for maximum results.  Mark your calendar and when it’s time to change your program try to incorporate exercises that target new muscle groups or new movements to increase performance of already strengthened muscle groups.  Be sure to work on your core muscles (abdominals, back, hip and glute areas) at all times as these muscles are the center of our functioning body.  When there are weaknesses in our core, we generally experience injury - either in the core area itself or elsewhere in the body.  Studies show that ankle injuries can be a direct result of a weak core, as can knee injuries.   A weak core can create misalignment and imbalance in the body, thereby creating an open door for injury.  I recommend 2-3 days of 15-20 minutes of core week each week.  When I work with clients on core strength they are continually surprised how it flows over into other areas of their conditioning.  

If you belong to a gym and enjoy the gym, look at the group exercise schedule.  You might want to try a variety of classes narrowing it down to two or three different classes to stick with each week.  For instance you might try Zumba – fun and cardiovascular dance, Pilates – strength for core area, Bootcamp – overall strength and cardiovascular benefits, Yoga – strength and balance,  Spinning – strength and cardiovascular… Each gym offers its own variety of classes. 

Again, the key to finding a successful fitness routine is taking the time to get to know yourself and your interests.  As with anything else, what is worth doing well requires time and focus.  This week take some time to write out your interests and plan your exercise program.  Good luck and have fun!
~One Body, One Life~
J.

No Bean Hummus

2 Zucchini, peeled and chopped

3/4 c raw tahini

1/2 c fresh lemon juice

1/4 c olive oil

4 cloves garlic, peeled

2 1/2 tsp sea salt

1/2 tbls ground cumin

In a blender combine all ingredients and blend until thick and smooth being careful not to over process making the hummus into a liquid consistency.  This is a raw hummus and is tasty served with vegetables such as cucumbers, celery, zucchini, or raw crackers (any cracker or bread is really fine!)  Enjoy!

*This recipe is from RAWvolution by Matt Amsden, a raw book that I recommend for anyone interested in trying raw recipes.  They are all relatively simple with few ingredients and are delicious!