Week 3: Get moving
Research suggests that doing aerobics or a
mix of cardio and strength-training exercise three to five times a week for
30-60 minutes can give your the lift you’re looking for. The secret to
optimising your success with exercise is consistency.
The
secret to optimising your success with exercise is consistency.
“We’re feaced with a constraint on time, so
we need to evolve our exercise programme to optimize that,” says Ronald
Abvajee, a Joburg-based fitness expert, exercise psychologist and founder of My
Personal Trainer. “make your movements more mindful and focus on getting the
right kind and amount of exercise – not too much and not too little.
Day 1: Seize the play
Opportunities to move are everywhere, but
are often overlooked. Look for ways to be more active – playing catch with your
kids, biking through the park – simply because doing so feels good.
“It’s a wonderful upward cycle,” says
Shirley Archer, author of Fitness 9 to 5 (Chronicle Books). “As you move, it
stimulates your circulation, strenghthens your joints and conditions your
muscles so you feel better and want to do more.”
Day 2: Step right up
A recent Medicine & Science in Sports
& Exercise study (US) found that the average person takes 5 117 steps a
day. That’s barely out of sedentary territory. Your mission: get a pedometer
and work towards an ideal of at least 10 000 steps a day. It’s boost
circulation, buld muscles, lubricate joints and support the lungs and heart.
Day 3: Plug in
Technology isn’t always an energy enemy.
You can work out to Wii Fit or get fitness apps. (Try Loselt for tracking diet
and exercise; iSteps, which turns your iPhone into a pedometer; and Strength
and Toning Deck app for illustrated exercises).
Studies also show that people who exercise
to carefully chosen tunes enjoy their workouts more, and push themselves harder
without realizing it. Make a mix of favorite songs and let your spirits soar.
Day 4: Be a bad ass
As long as you’re in good health, try to do
a couple of high-intensity workouts each week – ones that boost heart rate,
respiration, resting metabolism and energy levels. For instance, after warming
up for 10 minutes on the treadmill, increase the speed or incline for 30
seconds to 1 minute. Then recover with 1-3 minutes of easy-to-moderate
exercise. Keep alternating for 10-20 minutes, then cool down.
Day 5: Get the balance right
The best way to build strength and energy
is to balance intensity with rest. Go for the hard-core push of a sweaty dozen
laps around the park one day, but alternate that with a calling day of doing,
say, a Hatha yoga class – or even nothing at all.
“Challenge your body with new exercises
and movements,” says Abvajee. “If you do the same exercises over and over, your
body gets used to them. You’ll continue on your journey towards your best
body.”
To keep your muscles fresh and your
motivation high, alternate shorter, tougher cardio workouts (for instance, 20
minutes) with longer, easier days (40 – 60 minutes). Remember: the more
intensely you train, the more time your need to recover.
Day 6: Take it outside
Outdoor exercise can lower stress and
improve mood. Whether you bike, hike, skate, swim or garden, try getting our at
least once a week or whenever the weather allows.
Day 7: Trust your instincts
Modify your activities according to how
you’re feeling. If you’re drained, go for a moderate walk or take a day off to
rest.
Overexertion is counterproductive and will
steal away more energy. Listening to your inner wisdom is the key to unleashing
your energy. When you’re tuned in to what your mind and body need, you’ll make
choices that make you from being overwhelmed to beyond blissed.
