Wednesday, August 31, 2011

Salad Bar Workout - Breaking up your Workouts

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I'm in a bit of a weird space right now. My workouts seem to be on the fly, whenever or whatever I feel like. Today I woke up and decided to go for a walk. It was great, weather was perfect, ran into an old friend and chatted for a bit, and then continued on my merry way. It certainly wasn't heart racing, or sweat drenching - but it was moving my body.

One of the most freeing, and liberating things that I have come across in a long time is that my workouts do not have to be one long continuous session. From my research on the interweb (reliable right?), it seems to me that so long as you move your body for about 30 mins a day, it doesn't matter for how long each session is.

Let's keep the mantra "I can do anything for 15 minutes" in mind while you read the remainder of this post.

If you're initial goal is to workout for 30 minutes a day, but can't seem to stick to it - and therefore find yourself in an inevitable shame spiral let's try something new!  Break up that workout into 3x 10 minute "workouts"...or maybe 2x 15 minutes...or 20 minutes and 10 minutes...whatever you feel most comfortable with. What's so liberating about this is that it can change everyday. Maybe today I want to do 3x 10 minute workouts - but tomorrow I'm really feeling like a long walk + a 10 minute strength. It's flexible and can be tailored to you.

Here are some examples, and some resources to check out:

A break down of 3:

Session 1 - A Tone it Up Strength Workout
Session 2 - A mind blowing speed workout on the treadmill
Session 3- Some Zumba... seriously you should video tape me while trying to do this..JOKES!

A break down of 2:

Session 1 - 15 Mins of a Jillian Michael's DVD (I'm not a huge fan of hers, but her 30 Day Shred and No More Trouble Zones certainly work me out - She uses circuit training, so a combo of cardio + strength)
Session 2 - 15 mins of Yoga

A break down of 2:

Session 1: 20 minute run
Session 2: TIU Strength Workout

Obviously these are just examples, but what I lurve about breaking up your workout is that you can kind of do a "salad" bar of  sorts with your workout. You can pick any three activities you love, and so long as you are pushing yourself, and making yourself uncomfortable you will see change. I think I should be adamant in saying, this is not an opportunity for you to slack on your workouts -but rather it gives you an opportunity to really push yourself to do a high impact, effective workout in a short amount of time. When you are fresh with a workout, you are better able to maintain proper form and reduce the likeliness of injury.

Here are some great activities that easily break down:

Strength Routines (like the ones found on TIU)
Zumba Routines (can find some great ones on You Tube, or get a zumba workout video)
Running, Cycling, Swimming - basic cardio workouts
Dancing Around
Trying out new vids - like Ballet Workouts, Tracy Anderson Method
Yoga
Pilates
etc. You get it... and you can do it!

Each day, track your workouts down in a journal. Make note of what you did, for how long, and how you felt both during and after. Aim to make 2 out of 3 workouts a day rate a 5-8 on the Perceived Exertion (or PE) scale - where most workouts will fall on the 5-6 line (more info on RPE here). 

Remember - you can do ANYTHING for 15 minutes!

Resources:



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