Part 2: Being Active & Staying Active Continued…
As promised, this week I want to touch on the top key things that one should consider when maintaining an
A C T I V E L I F E S T Y L E !
Let’s take a moment to discuss each point.
Do you have notifications on your phone, tablet or maybe your computer, constantly reminding you of your daily tasks, work obligations, what you have coming up in the week? Well, the same goes for scheduling your fitness and wellness. Having a daily plan on when and how you are going to reach your goals is important. Making use of your daily calendar, blocking off about 30 – 45 minutes (as B U S Y) in your day, allows you to stay accountable. It also alerts your co-workers to your unavailable times and scheduling conflicts are avoided.
I like to think about fitness as a masterpiece; it takes time, effort, discipline, dedication and most importantly
C O N S I S T E N C Y to achieve the results you are looking for.
Things to think about:
- What are your short-term fitness goals?
- What are your long-term fitness goals?
- Do you have an elaborate plan for your muscle conditioning training, cardiovascular exercises and most importantly, proper nutrition?
A lot of the times we think of fitness and being active as a quick fix to reaching our goals. Instead, it is important to create habits with your active lifestyle. Examples of things you may like to do include: taking long walks; being in parks and maybe playing frisbee with your dog, kid(s), friends, colleagues; interacting with people and being a homebody doing home workouts. The point is to note your surroundings and see how you can turn them into physical activities, i.e. getting your heart rate up to a *recommended 55 – 85% of your maximum heart rate for at least 20 – 30 minutes.
Changing it up
We are creatures of habit. What do I mean? We prefer doing things we are comfortable with. Do you find yourself opting to go for the treadmill or elliptical or to your favourite cycle class? Although these are great sources of cardiovascular exercises and you will burn some calories; if this is all you do, a few things may happen:
- You may start to notice minimal changes in your fitness goals
- You may start to get bored and loose interest
- You may start to increase the chances of injury (from repetitive muscle movements and not allowing them to rest)
Getting into the habit of mixing things up (to include strength training and flexibility) is great for your body. You allow specific muscle groups to rest while you work others on specific days.
Here is an example of a daily workout regime for one week:
- Lower body (e.g. legs and glutes) – high weight, low repetitions
- Upper body (e.g. back, shoulders and biceps) – high weight, low repetitions
- Cardio (e.g. cycle, run/jog, elliptical) or HIIT (high intensity interval training)
- Stretch and Release (e.g. Ying Yang, Restorative Yoga)
- Upper Body (e.g. triceps and chest) – high weight, low repetitions
- Compound Movements (working 2-3 muscle groups at the same time with low weight, high repetitions)
I am simply encouraging you to keep your body guessing. Don’t be afraid to challenge it.
That is this week’s food for thought!