Jump on the Bandwagon

It’s that time again … time to make (and hopefully not break) those New Year’s resolutions. Many choose to select fitness-related goals to attain throughout the year, no doubt a direct effect of all that holiday season overeating. Fitness can be fun; I promise you! Ask a friend to work out with you. This breaks up the monotony and holds you more accountable to staying on schedule.

Too busy to hit the gym for hours at a time? Getting back into shape doesn’t have to be an all-day affair. Plan to take an hour-long class and budget that hour into your daily schedule. Better yet, change long cardio workout sessions for interval sessions that are faster and more effective at fat-burning and notice how quickly you will look and feel better!

Here are a few workouts to get you started:

 ~ 30 minute workout ~

* 3 min warm up

* 1 min hard / 2 min easy / (Repeat cycle 8x)

* 3 min cool down

To find target heart rate (THR):

220 – age = x
x – RHR = y
y x 85% = z
z+ RHR = THR

To find resting heart rate (RHR) take pulse for 60 seconds first thing in the morning.

To find maximum heart rate (MHR) use formula: 220 – age = x

Easy = 60 to 75% MHR
Moderate = 75 to 85% MHR
Hard = 85 to 95% MHR

~ 20 minute workout ~

Minute by Minute / Intensity Level

1 / 5
2 / 5
3 / 6
4 / 7
5 / 8
6 / 9
7 / 6
8 / 7
9 / 8
10 / 9
11 / 6
12 / 7
13 / 8
14 / 9
15 / 6
16 / 7
17 / 8
18 / 9
19 / 10
20 / 5

~ Burst Training ~

* 3 min warm up

* 30 sec moderate / 60 sec rest or easy

* 30 sec hard / 60 to 90 sec rest or easy (Repeat cycle 5x)

* 30 sec moderate / 60 sec rest or easy

 * 3 min cool down

Gyms and health clubs across the nation almost always seem the busiest in January; but unfortunately daily routines and responsibilities often override most people’s fitness goals and as the month’s go by members often go MIA. You don’t have to join a gym, however, to prove just how serious you are about your “get hot” plan. There are plenty of workout DVDs that are terrific. My personal favorite is Cindy Crawford’s The Next Challenge Workout. Trainer Radu Teodorescu will take you through a series of lunges and squats that will really make you “feel the burn”. Stick with the program two to three times per week and complete a cardiovascular workout two to three times per week in addition, and I assure you that you will see a hotter you in a few weeks. Trust me! Nintendo Wii also offers some fun games and workouts like the P90X that are sure to entertain you while also providing good workout options. Take things one day at a time, be realistic with your goal-setting and, most importantly, have fun in 2010. Happy New Year!

Elizabeth Hawk

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