So, this is the year that you decide to step out of the box, challenge yourself physically, attempt a feat that you have not before; and you sign up for the Warrior Dash (or some alternate “push your body to it’s limits” race). AWESOME!!  I love hearing about people getting out, becoming more active and pushing themselves!  Then you think to yourself, “Hmmm, well I go to the gym 3 times a week already, spend my 45 mins on the treadmill, lift a few weights – I can do this no problem.” Well, think again.  BUT, what an awesome opportunity!  It’s time to pick it up – you are now a participant in this race to push yourself, so start now!

Here are some tips that I have found to be helpful for some of my clients and myself”

  • Training should be 4-5 times a week for 8-12 weeks before the race.  Just a note: The Department of Health & Human Services states that for adults to manage their current weight and to obtain significant health benefits, they should engage in 60+ minutes of moderate to vigorous exercise MOST days of the week.
  • Be safe!  Make sure that you have the right shoes for running, cross training, etc.  Not a pair that you cannot remember the approximate date of purchase and looks like you just finished gardening in them.  If you have a previous injury or chronic pain in some body part (ie – knee), make sure that you get it checked out and that your doctor clears you to participate in this craziness!
  • Mix it up and have fun! If you are bored with your exercise routine, it is very likely that you won’t do it.  Do not do the same 45 mins of cardio on the elliptical every day.  You get bored and so do your muscles! Try a kickboxing class, run outside, bike, do P90X or Insanity!!
  • If you are strength training 2x a week, make sure to hit all your major muscle groups on those days.
    • Chest/back/shoulders
    • Quads/hamstrings/calves
    • Core
    • Biceps/triceps
  • Workout with a friend and hold each other accountable! Notice when they are having a great workout & tell them, send each other motivating texts, etc. It works!
  • Drink plenty of water.  Water is the most abundant substance in our body.  It is easiest to remember the 8×8 rule – 8 glasses of 8 oz per day.  However, if you are a fanatical exerciser, you probably need more.
  • Make yourself a new playlist for your iPod. It is always motivating to workout to new music! Add some of your favorites; however, I will say that nothing gets me moving like some Skid Row & Motley Crue.
  • Finally, set goals for yourself – daily, weekly, monthly.  Write down what workouts you do on a calendar so that you can keep track of what you did, how long you did it, what weight you used, etc. 

 

Fit Envy Training & Fitness

http://www.FitEnvyNC.com

704-691-4910

“Life’s most important investment is in you and your health!”

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