- Add distance or time. This is a bit obvious, but I think we tend to get into an exercise rut and forget to do this. It's simple to add five more minutes to a walking, elliptical or treadmill routine. Continuing to add distance will also keep you challenged and motivated. Already ran or walked a 5K? Go for a 10K (see you at the Bolder Boulder!). Adding distance is what has helped me stay motivated to run. I fell into a big rut and just wasn't making any progress when I realized that I just needed a new goal. Adding 5% more distance per week (Thanks, Coach Vining!) is working me toward that 10K goal.
- Cut time. I am always singing the praises of the Nike+ GPS app. One of the features that I like best is that it keeps track of all of your "records". I am always trying to best my 1 mile, 1K and 5K times. It will also track your longest distance and longest workout times.
- Go backwards. This can mean a few different things: One easy way to change up your routine is to take your same walking/running route but in reverse. All of the uphills will now be downhills and the downhills will now be up. This will keep your body from knowing, "Okay, I've gone one mile, time to go uphill for fifty yards and increase elevation by forty feet". Your loved ones will still know your route but it will change it up a bit for you. Another way to challenge your body is to literally go backwards. Assuming you can find a safe place to do it (your yard, a football field or on a treadmill), walk or jog backwards. This can really challenge your balance at first so take it slowly until you get comfortable (holding on at first is a good idea). Anything that changes balance will also work your core. Win-win! If you want to really step it up, walk backwards on a treadmill that is shut off. I also like to go backwards on the elliptical for a few minutes of each workout, usually right before the cool down portion of the program. Another thing I have done is play "Tag" with the kids but I only run backwards. This keeps the playing field a little more fair for the three year old and I'm sneaking in more exercise.
- New route. The beauty of exercising outdoors is the changing scenery so take advantage of it. Try a completely new route that has bigger hills or more hills. Be sure to tell someone where you're going.
- Add sprints/interval training. This might sound like high school PE class hell, but it's not really so bad, I promise. I like to add 30 second sprints every few minutes of an elliptical workout. It makes the rest of the program seem really easy and I'm challenging myself.
Of course, sprints can be added to a running or walking routine. A set amount of time to sprint, as with the above elliptical example, or a set distance to sprint, such as walk one block/run one block works. Do a little research into interval training if this is of interest. I don't know much about it but I know that it's kept the same old routine more interesting for me and is touted as a great way to burn fat in a shorter workout time. I'll have to look into it further. Another way to add sprints is to go for a family walk and race to the next corner/fire hydrant/dandelion patch, etc. If it can be done safely, it's also fun to race across the parking lot to the car. Any little thing to sneak in some extra exercise is a good thing.
- Add weight. Adding any amount of weight to your regular routine is a great way to challenge yourself and keep your body guessing. If you don't own hand or ankle weights, don't fret! Simply holding a regular sized (20 oz. or so) water bottle or canned food works perfectly. Take a walk with added weight in a backpack or wearing ankle weights does the trick. Adding weight to a routine that you normally just use body weight for, such as lunges, wall sits and squats or crunches, will really make you feel a difference. If you aren't interested in bulking up, don't worry. You can add up to 20 lbs. or so to your routine and not come out of it looking like The Hulk. Jillian Michaels recommends doing something like this every two weeks to keep your body from adapting to the same workout day after day. Weight/resistance training is just as crucial to your health as cardio workouts. It's absolutely not necessary to use weights, either. Just bearing your own body weight (such as push ups, squats and lunges) is highly effective for building muscle. Muscle burns more calories and resistance training is ESSENTIAL for bone health. It is especially recommended for anyone with a history or family history of bone density issues. bone density article A really neat experience that you've seen if you watch The Biggest Loser is 'putting the weight back on'. Once you've lost quite a bit of weight (15 or so pounds or more), try adding the amount of weight that you've lost back on to your body by filling a backpack with weight (bags of sugar or flour work) or giving a piggy back ride to a child who weighs the amount you've lost. It's amazing to feel how much extra weight you were packing around and think of how hard it must have been on your body on a daily basis.
- Try a video or a class. As mentioned in previous posts, your local library will have a variety of exercise videos that are available to check out for FREE! Everything from step workouts and old school aerobics to yoga, Zumba and Tae Bo are available. Bob Harper of The Biggest Loser also offers all of his videos for $5 each from time to time on his Facebook page. Try one of his yoga videos and you will NEVER scoff at yoga as 'not really exercise' ever again! There are so many different resources for exercise classes, as well, with costs varying widely. Many Senior Centers offer free classes for the 55+ crowd. Every class imaginable is available at local recreation centers. If you are trying something more intense like yoga or Cross fit, make sure you are working with a certified instructor to avoid injuries.
In the spirit of "stepping up" routines, let's examine a way to step up your diet a bit:
Excuse time! I can't afford to eat organic. It's neither practical nor necessary to eat organic all of the time. The key is to eat organic as often as possible and when it really counts. When eating out, it is very unlikely that the food you are served is organic so it makes sense to eat out less. There are so many advantages to eating out less that go beyond pesticides and genetically modified foods. Of course eating out less means saving money and most restaurant food has tons of added salt and calories. Did you know that pretty much all restaurants will add a butter sauce onto cuts of meat to make it look more appetizing? Be sure to order meat "dry" but that's not what this tip is about so, back on topic! When trying to figure out what fruits and veggies to buy organic, a good rule of thumb is that if it has a thick skin, husk or rind, it's probably okay to NOT buy organic. Examples are melons, avocado, citrus and coconut. Broccoli is naturally unappealing to insects (and some humans!) so it is typically not sprayed with pesticides. However, tomatoes, berries and sweet peppers are highly attractive to insects and heavily sprayed. Soy beans are so heavily sprayed and genetically engineered that many people in the health and wellness field recommend avoiding all soy, in all forms, at all costs. The dirty dozen and clean 15 of produce is a list of foods (click on those words) that tested highest and lowest for pesticide residue after being washed. These lists are a good resource to keep in mind when shopping for produce. If you are fortunate enough to live in an area with more than one grocery store, be sure to shop the ads. I often find that organic produce at Sprouts and Sunflower will be the same price or sometimes even cheaper than its non-organic counterpart. Of course, if you grow it yourself, you will know exactly what has/hasn't been applied to it. Growing your own produce is not only gratifying but great exercise! I LOVE the Square Foot Gardening method for growing a lot of organic produce in a small amount of space.
When talking about organic meat, most experts agree that organic, grass fed beef is worth the switch. But that stuff is super expensive! So eat less of it. Your body simply doesn't need as much meat as the typical American eats. Your budget and your waistline will thank you for eating meat less often-as little as once or twice per week. Spaghetti, fajitas, chili, quesadillas, burritos and sandwiches are just a few examples of meals from which my family has eliminated meat and not missed it at all. I do have many friends who raise their own beef or buy sides of buffalo each year. This is another great way to go if you have the resources. There are no buffalo feed lots! My family has also made the switch to organic chicken and milk. I have found that chicken thigh meat at Costco is much cheaper than breasts. Again, eat less of it and it's more affordable. We are also enjoying the home delivery service of a local dairy at prices that are much less than organic milk in the grocery stores. Just prioritize what organic you choose to incorporate and do what best fits your situation. Don't forget about food storage as a way to make eating organic more affordable. Buy things in bulk when they are a good price or grow your own and get familiar with methods such as freezing or canning to make your supply last longer.
No comments:
Post a Comment