Blaze a New Trail Away From Your Cardio Rut

When we start a fitness or weight loss plan, we experiment a bit to find what works best for us.  Maybe it’s running, or Spin classes, or Zumba, but we come up with a plan that shows results on the scale and we stick with it.  Forever!  If it’s been a while since you shook up your cardio, here are some ideas to bust you out of your rut.

Interval Training

If you’re a steady-state cardio person, add intervals.  Include four to five bursts per session of “all out” movement.  If you’re running, run faster.  If you’re on an elliptical or an arc trainer, dramatically increase your incline or resistance or both.  For cycling folks, increase the resistance on your stationary bike, or do some hill climbs to pump the heart rate.  The point is to push yourself really, really hard for short periods of time.  Start with 60 second intervals with 90 seconds of rest.  Over time try to increase this to two minutes of push with 60 seconds of rest.

Join a Group Class

If you’re a solo cardio person joining a group class will challenge you because you’ll be at someone else’s pace.  You might be used to easing off at certain times but a group class won’t give you that luxury.  You’ll torch more calories in the same amount of time because you won’t get “an out.”  Group classes are one of the reasons why health clubs are so effective over a work-at-home program. If a gym membership isn’t in the cards then find a friend to workout with and exercise at her pace.  Try to find a friend in better shape than you so you’ll have to up your game.

Take it Up a Notch

Stop doing the same old, same old.  When you developed your cardio routine long ago, you were at one fitness level.  Now you’re at another and it’s time to try something new.  An easy step is to go up a notch, so if you’re a walker, try running.  If you run 5Ks train for a 10K. Another method is to cross-train; add in one group exercise class per week if all you do is lurk on the cardio equipment.  If you’re a runner, try adding swimming or biking and train for a triathlon.   If you like to hike in the woods, next time go up a mountain.   You get the idea.

Something Completely Different

A great and fun rut buster is to go in an entirely different direction.  Ballroom dancing, Parkour, acrobatics, kayaking, hula hooping, roller blading, martial arts.  Something completely out of your comfort zone, something you’ve never tried before but kinda want to.  Go for it!  You’ll have a blast and you won’t even notice the calories you’re burning because you’ll be so focused on what you’re learning.

I’ve been a runner since college. Not a great one, mind you; I’ll run for a period, then switch to some other form of exercise, then come back to running again. I used to do seven-minute miles but those day are distant at the moment. I’ve been around running circles here and there during this time; I was even once a member (very briefly) of the Boston Athletic Association, the venerable institution that puts on the Boston Marathon.

I have never seen a running program gain traction like the Couch to 5K program.  Put out by Cool Running and ridiculously simple, the Couch to 5K program assumes that you are completely sedentary and have never run before.  It then presents a stepped program beginning with periods of alternating walking and running, and progressing over the weeks to more running and less walking.  After 10 weeks, you sign up for a 5K and go.  I have actually talked my husband and eight-year-old son into starting the program, and we’re planning our first family 5K in October.

There are lots of running plans that have alternated run/walk programs so this is nothing new.  But somehow doing the Couch to 5K seems “in.”  When we walked into our local running store to get fitted up with new sneakers, we told them our goal and all three staff members simultaneously said, “That’s cool!”

There are a few things to think about, though, before you lace up those sneakers…

Get good shoes! Newbie runners can be especially prone to injury.  Make sure you have a good pair of sneakers that keeps your feet stable and allow you to run with a natural gait.  This is not the time to be cheap; buy the best pair you can afford.  Also, skip the big box stores and go to a specialty store for runners.  Your feet and your podiatrist will thank you.

Get good socks.  A lot of blisters aren’t from the shoes, they’re from the crappy crew socks you’re wearing.  Most running socks have a band around the arch of the foot to help hold them in place and are made of a fabric designed to wick moisture and minimize chafing.  Good socks are your friend; invest in three to four pairs.

Know your route. I am a huge fan of MapMyRun.com.  You can literally plot a route from your front door and be as specific as which side of the street you run down.  You can even find local running routes saved by other users.  These other runners in your area know the “good routes,” things like how traffic patterns go and which trails are shadier.  You can also check a local book store or running store for books or flyers with running routes on them.

Think about what to carry. You’ll need a key or two, ID, maybe your wallet.  What do you need to take with you when you run and do you have a place to put it?  On our first outing, my husband grabbed a very thick water bottle and I had to juggle the thing through our whole run.

Have a watch with a second hand. We actually use the timer on our iPhone (yes, we’re geeks) but you’ll be timing yourself in 60-second increments so you’ll need a watch with a second hand.

Sunscreen and water. Drink a little water before you go and it’s not a bad idea to bring water with you too.  Even though it’s only a 20 to 30 minute run, it’s good to be able to take some sips.  We’ve been running in some nasty heat this week and we’ve been splashing my son with water to keep him cool.  As for sunscreen, you know what to do.

Pick your 5K race early to give you an incentive. We are debating between a Doug Flutie charity race and the Superhero 5K on Halloween because it looks like so much fun!  Heck, maybe we’ll do both.  But find a race that appeals to you and sign up for it!  It will make it less likely that you’ll back out.

That’s it.  Follow the program, make sure you’re prepared, and you’ll have a blast.  I’m hoping this turns into a whole fun activity for my family. We get to chat while we run and coach each other along. It’s great watching the big, proud smile on my son’s face when he accomplishes something that takes a little effort.

Tip for Bostonians: The Chestnut Hill Reservoir by Boston College is almost exactly a 5K if you jog around twice.  It also has a nice flat, soft surface to run on and great views.  Just look out for the goose poop.

What are your tips?

Lisa

Feliz Sudar gets his cardio in ..

Cardio exercise, the act of raising your heart rate higher than its usual pace, is the cornerstone to any fitness plan. But what, exactly, do you need to do for a healthy cardio routine? I get asked this question all the time and want to share my answers with you.  The following is a culmination of the research that I’ve read over the years and my experience from working with my clients every day.

How much cardio do I need?

This question has evolved over the years and research indicates the answer is more than you might think. When I first started in the fitness industry in the ’90s, the bare-bones minimum was 20 minutes 3 times per week to stay heart healthy (i.e., keeping your heart strong to prevent cardiovascular disease). No one talks about those parameters anymore; now it’s move for 30 minutes most days of the week (think 6 or 7 days). The definition of exertion has also broadened though. Now, it’s not just jogging or spinning or other “high-speed” types of calorie-burning exercises. Basically, anything that causes you to break a sweat is considered “cardio” and is acceptable. So gardening and other lower intensity choices are fine now, where before they were suspect.

So what is cardio exactly?

The short answer, as defined above, is any activity where you break a sweat and are moving continuously. It can be something strenuous like jogging or playing tennis or it can be something milder like a brisk walk. The idea, though, is that you have to have beads of perspiration and be pushing yourself. You should feel uncomfortable, but not like you’re going too hard. If you feel faint or dizzy or short of breath, that’s too hard! On a scale of 1 to 10, you want to feel between a 6 and a 9, but mostly in the 7 or 8 range.

What’s the best cardio for me?

Again, the short answer is ‘the one that you’ll do.’  If you absolutely hate Spinning then going to a Spin class is not your best option.  You’ll dread it and come up with a million excuses not to go.  If you really don’t have a preferred activity, you’re going to have to experiment a little.  Try a group exercise class or a dance class.  Try running or biking or volleyball.  Try hiking, kayaking, tennis or shooting hoops.  There is almost an unlimited number of ways to sweat; just keep trying until you find one (or a few) that you like.  For some added inspiration see my post on 25 ways to exercise. You will eventually find something you enjoy and then you’ll be much more likely to exercise regularly.

Should I work out alone or in a group?

Studies have shown over the years that we will blow off exercising for any number of reasons but we won’t stand up a friend for a workout.  So, yes, working out with friends can be a great idea, but I have a big but (one ‘t’, not two).  If you really prefer to workout alone, then that’s what you should do.  There are a lot of different ways to get your cardio in; the one that’s best for you is the one that you should do.

Should I cross-train?

Yes!  Keep doing different things to maintain a healthy body and prevent overtraining injuries.  If you’re first love is running, throw in one or two non-running workouts during the week to keep your body fresh and injury free.  With any exercise, there is “too much of a good thing.”  That’s why I suggest everyone try lots of different types of cardio to mix it up.  Don’t be afraid to tag along to a friend’s group class just to try something new and add a little variety.  If you enjoy yourself then you have a new workout to throw into the mix.  If you hate it at least you got to see your friend.

Should I wear a heart rate monitor? Is it worth the money?

In my opinion, yes you should and yes it is. I own a Polar Heart Rate Monitor that I like a lot (not a paid endorsement, but Polar if you’re reading, call me…).  You can buy a barebones monitor in the $75 to $90 range or you can get super fancy ones that cost upwards of $150. All you really need to know is when you are in your cardiovascular range and any monitor will tell you so you don’t have to do the math. The fancier monitors come with more programs to track your progress over time, but you can also do that yourself in a notebook or spreadsheet.

Here’s why I like heart rate monitors: they don’t let you cheat. If you’re having an off day, or are distracted, or absorbed in a magazine article instead of paying attention to your workout, the monitor will let you know you’re slacking off. The Rate of Perceived Exertion Chart (mentioned above) works great, but people have a tendency to “exaggerate” how hard they’re working. The heart rate monitor completely eliminates that option.

Should I hire a coach or a trainer?

This is almost always a good idea.  Running coaches can analyze your gait and improve your stride.  Volleyball coaches can show you how to spike harder while making sure you don’t wind up with rotator cuff strains.  This is your body we’re talking about here; do you really want to mess with it?  A little instruction can go a long way.  There are some effective online coaching systems these days (like Couch to 5K), but nothing will ever truly replace a hands-on experience with a trainer.  If you can’t afford one, try a group class or look for a clinic in your chosen sport at a nearby college.   With a little hunting, you can find great experts for not too much money.

So tell me, what do you do for fun?  How do you schedule exercise into your life?  What’s your priority?  What makes you move?

Lisa

Mix up your workout, have fun and torch calories

We often get hung up in routine.  We tend to do the same thing over and over again, same 5 pound bicep curl, same number of pushups, same Bootcamp class.  But mixing it up is a great way to keep the body lean, keep your mind engaged, and keep you plugged in to regular exercise.

Below are some tried and true ways to exercise that you might not have considered and some brand new ways to mix up your routine. Give ‘em a shot, let me know how you do.  (Calorie burns are for the average 150 pound person.)

1.  Pilates:  Whether it’s a mat class or an equipment class, Pilates is amazing for toning abs and arms.  You’ll also feel refreshed when the class is over and surprisingly calm.

2.  Step Aerobics: A classic ’90s workout that gets token placement on ’00s health club schedules, but it’s a fun class with relatively simple choreography and a great butt toner.  Give it a try.  There is also a great Wii Fit Step class program you can try at home.

3.  Golf w/out the cart:  Pick up those clubs and carry ‘em yourself on the golf course.  You’ll burn 1,284 calories by walking 18 holes (nearly 300 more than if you use a cart*).

4.  Spin Class / Biking:  Strap on a helmet and hit the road or visit your friendly local health club for a leg-toning workout.  Spinning is one of the highest calorie burns you can get in a gym.  An investment of 45 minutes will burn 696 calories** off your body.

5.  Yoga:  Yoga has a lot of options.  You can do everything from gentle, meditative yoga, to fat-busting, sweat-soaking workouts.  Count on a yoga class leaving you feeling calm, centered and toned.  I particularly like yoga for it’s arm and back toning.

6.  Gyrotonics:  Gyro movements are performed on large pieces of medieval-looking equipment and frequently include circular movements and stretching/strengthening moves.  You can sample the Gyrotonic philosophy with their group exercise class, Gyrokinesis.

7.  Boot Camp:  These military-style classes have lots of gut-busting ab exercises, squats, lunges and pushups.  Get your GI Joe or Jane on and bust off a ton of calories.

8.  Frisbee / Ultimate Frisbee:  Yes, you can liesurely toss it back and forth and barely move from your patch of grass at the park. Or you can throw farther and run for your catches and get a great workout in.  If you’re proficient at frisbee, take it to the next level with Ultimate Frisbee, a team sport that blends soccer and accurate arm tosses.

9.  Rock Climbing:  Look for a local rock climbing gym or join a class at a nearby park.  You definitely want a pro to show you the ropes before you go out on your own and never, ever climb in the wilderness alone.  This workout will leave your arms feeling like putty. Your legs get a lot of action too.

10.  Kayaking:  A great upper body workout.  I am a fan of kayaking on my local river and it’s a great family participation sport that everyone can get involved in.  If you’re trying it for the first time, it’s best to paddle up river first when you’re fresh and then let the current help you back.

11.  Kick Boxing:  Another favorite of mine, this high-calorie workout provides lots of opportunity to get your stress out and will leave your t-shirt soaked.  All the punches and kicks turn your arms and legs into jello.

12.  Volleyball:  This plyometric sport relies on explosive movement.  You must quickly move from low, “dig” positions, and then jump to hit the ball over the net.  Core is important here as you quickly change directions with the movements of the ball.

13.  Acrobatics.  There are a lot of different programs out there.  Google “Your Town Acrobatics” and see what turns up.  You’ll find options such as trapeze, silks, trampoline, all are fun, most are very challenging upper body workouts and they’ll certainly mix up your routine.

14.  Ice Skating / Rollerblading.  When was the last time you slapped on a pair of blades and took ‘em for a spin?  This is such a great workout, particularly for the butt.  Rollerblading will get you outside cruising in the parks and communing with nature and ice skating has it’s own challenge with more balance work involved and trickier moves.

15.  Wii Fit:  On a rainy day, this is a good option.  It takes a while to get up to levels that I consider strenuous enough, but the balancing exercises are great and surprisingly challenging.  There are a variety of workouts to choose from so have fun exploring.

16.  Hula Hooping:  Relive your childhood with the adult version of this great exercise.  By using weighted hoops, participants learn to keep their hoop going and get a great ab workout.

17.  Dance Classes: Tap into your secret desire to be on “Dancing With the Stars” and take your partner out for tango lessons.  Or relive your ballet classes of yore with a barre class for adults.  A great zippy class to try in a gym setting is Zumba.  Whatever appeals to you, you’ll burn calories as you glide across the floor.

18.  Ball Class:  Standing on the floor ~ easy.  Standing on a big inflatable ball ~ nearly impossible.  Use this three dimensional object to take your workout to the next level.  Even a simple ab crunch becomes challenging as you engage your core and try to execute the move without falling off.

19.  Hire a Personal Trainer:  Let’s face it.  If you’ve been lifting weights in a gym and you’ve never hired a pro, you’re probably doing it wrong.  A trainer will quickly design a workout for you that is effective and safe and will leave your musculature balanced and toned.

20.  Surfing:  If you’re coastal, this is a great way to bond with nature, tone your legs, and engage your core.  Plus all the paddling you do to get to that perfect wave takes a lot of arm work.  This is another sport that you should try first with professional guidance.

21.  Parkour:  A great form of physical exercise meant to happen outside.  Hop over park benches, sidle up buildings, vault from rooftop to rooftop.  The truly athletic outdoor version is not for the faint of heart but there are indoor training classes as well that let you start from a beginner level and work your way up.

22.  Spelunking.  Yup, cave exploration.  You’re outdoors, wriggling through a tight spot or traveling through a broad chasm.  Perfect for a hot day when you’ll be cool inside.  I strongly, strongly recommend that you start in a group with an experienced guide to show you the ropes (literally and figuratively).

23.  Running:  If you’re new to running, start with a walk/run program like the one here.  If you’ve been running for a while, shake it up with a workout like this.

24.  Hiking:  Strap on your hiking boots, grab a map from the Appalachian Mountain Club,and go explore the wilderness.  The beauty will be so overwhelming, you won’t even notice the fat cells shrinking on your butt.

25. Tennis.  Grab a raquet and a friend and head to your local court.  Most towns have courts available either by reservation or you can just show up and start playing.  This is a great all-over exercise and is really a thinking man’s game.  You’ll need to stay alert to get those backhands and zip around the court.  Another calorie torcher, tennis single burns 570 calories in an hour.

Alright, who’s in?  Is there something on this list that you think is pretty cool that you don’t do?  Let me know,

Lisa

She. Beat. The. Men!

How cool is that?  Expect to hear all types of commentary now.  Can women consistently train to compete with and beat men?  How much of winning is genetics and how much of it is psychology?

Did I mention she beat her nearest competitor by 20 seconds?

I am very happy for Kara and hope she enjoys the limelight because it will be squarely on her shoulders the next few weeks and her next few races.  She is scheduled to compete for the World Marathon title in Berlin on August 23rd.

I hope there is a little girl out there who saw her heroics and will become inspired to win the race.  Not just win the women’s division.

Do you think women can consistently beat men?  Would love your comments.

Here’s the listing of the top 10 finishers for men and women.

1.  Running:  If you’re new to running, start with a walk/run program like the one here.  If you’ve been running for a while, shake it up with a workout like this.  

2.  Hiking:  Strap on your hiking boots, grab a map from the Appalachian Mountain Club, and go explore the wilderness.  The beauty will be so overwhelming, you won’t even notice the fat cells shrinking on your butt.

3.  Pilates:  Whether it’s a mat class or an equipment class, Pilates is tops for toning abs and arms.  You’ll also feel refreshed when the class is over and surprisingly calm. 

4.  Step Aerobics: A classic ’90s workout that gets token placement on ’00s health club schedules, but it’s a fun class with relatively simple choreography and a great butt toner.  Give it a try.  There is also a great Wii Fit Step class program you can try at home. 

5.  Golf w/out the cart:  Pick up those clubs and carry ‘em yourself on the golf course.  You’ll burn 1,284 calories by walking 18 holes (nearly 300 more than if you use a cart*).  

6.  Spin Class / Biking:  Strap on a helmet and hit the road or visit your friendly local health club for a leg-toning workout.  Spinning is one of the highest calorie burns you can get in a gym.  An investment of 45 minutes will burn 696 calories** off your body. 

7.  Yoga:  Yoga has a lot of options.  You can do everything from gentle, meditative yoga, to fat-busting, sweat-soaking workouts.  Count on a yoga class leaving you feeling calm, centered and toned.  I particularly like yoga for it’s arm and back toning. 

8.  Gyrotonics:  Gyro movements are performed on large pieces of medieval-looking equipment and frequently include circular movements and stretching/strengthening moves.  You can sample the Gyrotonic philosophy with their group exercise class, Gyrokinesis. 

9.  Boot Camp:  These military-style classes have lots of gut-busting ab exercises, squats, lunges and pushups.  Get your GI Joe or Jane on and bust off a ton of calories. 

10.  Frisbee / Ultimate Frisbee:  Yes, you can liesurely toss it back and forth and barely move from your patch of grass at the park. Or you can throw farther and run for your catches and get a great workout in.  If you’re proficient at frisbee, take it to the next level with Ultimate Frisbee, a team sport that blends soccer and accurate arm tosses. 

11.  Rock Climbing:  Look for a local rock climbing gym or join a class at a nearby park.  You definitely want a pro to show you the ropes before you go out on your own and never, ever climb in the wilderness alone.  This workout will leave your arms feeling like putty. Your legs get a lot of action too.

12.  Kayaking:  A great upper body workout.  I am a fan of kayaking on my local river and it’s a great family participation sport that everyone can get involved in.  If you’re trying it for the first time, it’s best to paddle up river first when you’re fresh and then let the current help you back. 

13.  Kick Boxing:  Another favorite of mine, this high-calorie workout provides lots of opportunity to get your stress out and will leave your t-shirt soaked.  All the punches and kicks turn your arms and legs into jello. 

14.  Volleyball:  This plyometric sport relies on explosive movement.  You must quickly move from low, “dig” positions, and then jump to hit the ball over the net.  Core is important here as you quickly change directions with the movements of the ball.  

15.  Wii Fit:  On a rainy day, this is a good option.  It takes a while to get up to levels that I consider strenuous enough, but the balancing exercises are great and surprisingly challenging.  There are a variety of workouts to choose from so have fun exploring. 

16.  Hula Hooping:  Relive your childhood with the adult version of this great exercise.  By using weighted hoops, participants learn to keep their hoop going and get a great ab workout. 

17.  Dance Classes: Tap into your secret desire to be on “Dancing With the Stars” and take your partner out for tango lessons.  Or relive your ballet classes of yore with a barre class for adults.  A great zippy class to try in a gym setting is Zumba.  Whatever appeals to you, you’ll burn calories as you glide across the floor. 

18.  Ball Class:  Standing on the floor ~ easy.  Standing on a big inflatable ball ~ nearly impossible.  Use this three dimensional object to take your workout to the next level.  Even a simple ab crunch becomes challenging as you engage your core and try to execute the move without falling off.

19.  Hire a Personal Trainer:  Let’s face it.  If you’ve been lifting weights in a gym and you’ve never hired a pro, you’re probably doing it wrong.  A trainer will quickly design a workout for you that is effective and safe and will leave your musculature balanced and toned.  

20.  Surfing:  If you’re coastal, this is a great way to bond with nature, tone your legs, and engage your core.  Plus all the paddling you do to get to that perfect wave takes a lot of arm work.  This is another sport that you should try first with professional guidance. 

Alright, who’s in?  If you want to join me, just leave your start date in the comments section and post back every 3 days with your new workout.  There are a bunch of other options that didn’t make the list; feel free to add your own as I’d love to hear what you’re doing. 

I would like to thank @tkpleslie for inspiring this post.  Thanks so much. :-) 

*Calories for golf based on a 4-hour, 18-hole course w/150-pound person.  **Calories for Spinning based on a strenuous class for 45 minutes w/150-pound person. For a great calorie counter look at self.com.

Valerie’s weight loss can be broken down into two phases: the 40 pounds she lost through Jenny Craig, and the additional 9 pounds she lost by stepping up her game.  Here’s how she did it. 

For the first nine months, Valerie stuck to her Jenny Craig meal plan and strapped on a pedometer, walking 10,000 steps a day.  That dropped the first 40 pounds. She was thrilled, I’m sure, but apparently not done yet.  She swapped her walking routine for running five times a week, plus she started working with a personal trainer.  That allowed her to lose the additional nine pounds as well as get the tone you see on her body. 

Valerie perfectly demonstrates two points:

• You have to raise your game if you plateau and want to continue to shed pounds to reach your goal weight.
• You won’t get toned if you don’t add weight training. 

Walking over four miles a day (the equivalent of 10,000 steps) will definitely get the weight off your frame, but it comes with some drawbacks.  Over time, as your body becomes lighter and lighter, you burn less calories walking those same 10,000 steps. You’re no longer working to propel 170 pounds down the street, and wind up burning about 50 less calories a day at a weight of 130. 

Also, the walking you do over the course of a day doesn’t give you a cardiovascular workout. Valerie found that as she got lighter she needed a more strenuous activity, running, to shed additional pounds.  As you lose weight, you’ll need to do this too, and the only way is to either increase the number of daily steps you take or switch to a more aggressive workout. 

Valerie saw how walking created tone in her leg muscles as they got stronger and more sculpted, especially if she was incorporating hill climbing into her routines. But walking would only have a minimal impact on her abs, arms and back.  By hiring a personal trainer and adding weights, Valerie was able to get the abs and arms you see in People. Walking alone didn’t do it. 

Finally, she didn’t go from being a couch potato to an all out hard body.  She took “one day at a time,” getting thinner and stronger slowly.  She averaged a little more than one pound a week of weight loss while she was strictly on the Jenny Craig diet.  

Research has shown that losing weight slowly means it’s much less likely to creep back on.  

Valerie, you’re a smart girl.  Savor your success! You’ve become a great role model and I hope you kept those bikinis; they look great on you. 

Lisa

If you’ve been a regular exerciser for years I recommend throwing in one or two new workouts per month to mix it up.  You might surprise yourself and go in an entirely  new direction with your fitness routine. 

If you’re new to working out I recommend trying something new as much as possible.  As a newbies it could take a while to find your groove.  Maybe you thought you’d be a StairMaster Queen but it turns out Yoga is your thing.  Maybe you wanted to return to your high school swim meet days but have discovered your inner boxing champ.  

The point is, any new fitness trend should be considered an opportunity to cross-train your body, meet new people, and have fun.

The American Council on Exercise (ACE) publishe an annual list of their top fitness trends.  A few ideas are . . .

1.  Boot Camps.  Bootcamps are popping up all over the place, many even taught by war veterans!  A quick Google search will show plenty of options in your area.  The thing to look for is an instructor who is certified as a personal trainer and knows how to work with people with joint issues.  Lunges on park benches can be really tough on your knees!  These classes are fast-paced and calorie blasting.  They tend to be early in the morning so you start your day raring to go.  

2. Budget-Friendly training.  The ACE survey states that many people are forgoing their gym members and cutting out their personal trainers.  This leaves people seeking out cheap alternatives.  Joggers should increase as well as fitness DVD sales.  There is also a huge trend this year with the Wii Fit, one of the big successes of the past Christmas season has put lots of people on little white boards in their living rooms. 

3.  Speciality classes at gyms will take off.  Some favorites are Zumba, Bollywood (go Slumdog Millionaire!) and hula hooping.  I’m also a big fan of Yoga Booty Ballet even though they’ve been around for a few years now.  Check your health club for new offerings, you’ll find a lot of upbeat classes that will help us take our minds off the recession, even if just for an hour. 

4. Baby-Boomer Fitness will continue to grow.  The AARP embarked on a campaign in the Fall of 2007 to increase exercising among it’s members.  Exercise has been proven in study after to study to combat the ravages of age including osteoporosis, heart disease, cancer, memory loss, etc.  Look for programs in your area that aren’t as stressful on the joints until you get up to speed.  Great options are yoga, Pilates, ballroom dancing and walking clubs.  

5.  Techie Workouts will continue to grow.  From downloading workouts onto your iPod to using the aforementioned Wii Fit to placing a computer chip in your running shoe.  Technology will continue to guide us in lieu of a formal trainer.  Plus guys love gadgets.  Any kind of gadgets. 

6.  Event or Sport-specific exercise.  You decide to run a 5K but you haven’t laced on sneakers in 3 years, or the company’s charity basketball game is scheduled and your boss made you signup for his team.  Many individuals will train for an event as big as a marathon or as small as a bowling match.  This might entail purchasing books on the subject, visiting web sites, or even hiring a trainer or coach to get you to the next level.  With any luck, once the event is over the participant will continue on because they’ve grown to love the movement.  Whatever your sport a local Google search will probably yield the best results.  For a list of running events in your area check out Runner’s World.  

I hope this has given you some great ideas on how to mix up your fitness routine.  If you’re not sure about what you should do, just leave a comment and I’ll be happy to answer. 

Thanks, 

Lisa

Have you been sticking to your New Year’s resolution to get in shape? Are you a regular exerciser and have been for years? Congratulations, it is hard to be consistent. Slogging to the gym in bad weather, rushing through a workout so you can meet up with friends, taking that yoga class when you just want to go home and veg out on the couch. All of it takes commitment.

But when was the last time you switched up your fitness routine?

Some suggestions to get you started.

Are you a treadmill runner? Did you know you burn 10% more calories outside? Try taking one run a week outside. A great web site to help you calculate distance is mapmyrun.com.

If you do yoga, try Pilates. If you do Pilates, try yoga. Many local gyms offer both types of classes & pilates studios & yoga studios are frequently near each other. There are also a plethora of DVDs out there. Check out Collage Video, the grand daddy of fitness web sites. Hulu.com & iTunes have a few selections too.

If you’re a lifter throw in a circuit on the machines, no they are not just for old ladies! You body is used to travelling along the same paths when you lift weights. The circuit machines will force you into their patterns, thus giving your muscles a little wake up call. A circuit every other week would be a great way to review your form & keep your muscles guessing about what’s coming next.

If you started on the circuit machines and you’ve been doing them a while it’s time to graduate. Circuit machines can keep you safe while you’re building muscle and learning form. A free weight or kinesis workout will challenge your muscles in a whole new way and bring you to the next level. If you lift twice a week, switch up one workout with weights for two weeks and then if you like it, switch over to all free weights for a while. The variations here are endless.

Lift up your ab routine! Do your usual workout but sit on a disc to really increase the intensity. You’ll be amazed at how much harder this is. I do it with my clients all the time.

I just wanted to give you a few ideas to get you started. Please let me know what you think. I love feedback!

Lisa