As we all careen toward the 4th celebration, we in Seattle are wondering where the sun is and will it ever string together a three day streak. But, that is no reason to neglect your aerobics and training or to completely fall off the wagon with your diet especially with the smell of grills and all the tinkling of beer bottles in the air. Summer is a time when we all travel, get outside, play games, meet up with friends and just relax if only for a Sunday afternoon and it is also a great time to revisit your workouts you have been doing during the rainy, cloudy, hermit inducing months we are slowly climbing out of. So, take out your workouts and lets create.
An effective cario and strength training, or if you are following my teachings the cardio resistance trainings, should last twelve weeks. That does not mean it must be the exact same movements for those twelve weeks. If you get bored with what you are doing you have a higher risk of quitting and you will start to plateau sooner and for longer. Your body needs to be overloaded every workout in order to see gains. This does not mean always be increasing your weight it can be done by alternating the order the motions are done in, reducing your recovery time, changing the movements, or just adding a few motions to the beginning or end of your workouts like a few new tabatas or a short run.
Make if fun and get outside when you can. The fresh air and do the actual motion the machines try to simulate, such as the treadmill and stationary bike, will work different muscles and burn more calories. Recently I did just this and my gains have been more than I expected. Though I never use the machines I started running again. I do a mile for a warm up and between five and seven for a little after workout extra to get the long twitch muscles engaged and my endurance. Not only am I feeling great being outside and fun finding new routes I feel even better than before. I know you will see the same results as you revamp your summer workout.
When you are redoing your workouts that may not have been revised since that New Year resolution start with rearranging your current exercises and add a few things to the beginning and end of your routines. For a full revamp I suggest you speaking with a personal trainer.
Keep improving and having fun. Aerobics and strength training is improving your life with each workout and it is the little things in your workout that make huge differences. As always, keep working, contact me with any questions or to let me know how the workout is going, and have fun. Shawndross@sdrinspire.com