Lately I have been in a workout rut, which happens to me about twice every year. I’m sure the weather has something to do with it. First, I’m not a workout maniac, like some people assume personal trainers to be. I usually workout 5 days per week, and give myself the weekends off, although I try to stay active on the weekends. I always do some cardio (25-40 min…40 min when I’m not doing a lot of strength training) and resistance/weight training. I try my best to keep in interesting and keep my body guessing, but I’ve found that lately I’m dragging for my 6:30am workout. My cardio hasn’t really been cardio training, it’s been more like ‘get on the elliptical and you have 30 minutes to wake up and surf the internet on the iPad.’ I’m not getting a lot out of my workouts. If you ever feel like this whether you are a beginner or advanced, you need to change up your routine! This doesn’t always mean add more time, sometimes it could mean less. Regardless, you should always feel ‘worked’ when you leave your workout. (Note: If you are having a ‘day’ then don’t be too hard on yourself to go above and beyond…if you can get in the gym that is good enough…just don’t make it a habit of always doing bare minimum).
So, how does one push themselves? I’ve found the best way I push myself is running intervals on the treadmill. First, I’m not a runner (see picture). So, this is a step outside of my comfort zone, which is a good thing. Interval training is defined as a series of low to high intensity exercises with relief periods. So, think back to understanding your heart rate….high intensity is about 85-90% of max heart rate, followed by low-intensity at 50-60%. Note, if you have a heart condition this type of interval training is not for you. Check with your doc before performing any aerobic exercise for that matter and be safe rather than sorry.
So far I have done 2 days of interval training and I feel so much more accomplished already! Even after the first day! Here is what I did:
-Walk 1 min @ 3.9mph (Low interval)
-Sprint 30 seconds @ 7.5-8 (high interval)
*Repeat until you have completed 25 minutes
To break it up even further… Today (because I was doing legs), I split the 25 minutes into 5 min increments and performed strength training exercises (relief period) between. So I would do 5 minutes of intervals on the treadmill, then 3 sets of squats & 3 sets of planks. Then it was back to the treadmill for another 5 minutes then 3 sets of walking lunges, 3 sets of push-ups. And so on. My heart rate was up the entire time (manageable, but higher than usual). To say that I felt beat up by the last set is an understatement. My final 30 seconds was spent with me yelling at myself (in my head) to ‘PICK YOUR LEGS UP.’ I survived and now I feel great!
If you are just in the beginning stages of exercising, don’t expect to run sprints on the treadmill, instead you can increase and decrease the incline where I listed ‘sprint’ or increase your walking speed where it says sprint. And you don’t have to do 25 minutes at first. Aim for 10 then try an additional 2 minutes every day until you get to 25 minutes. You may also choose to do this on a bike, stairs (at gym or house), elliptical, etc. Just remember the 30 seconds ‘sprint’ should be you going as hard as you can go on whatever apparatus you choose.
Challenge yourself to do something different!! I promise you will feel great about it!
LouLeeFit 