Workout needs to be revamped for the New YearChances are if youre anything like me, you have eaten too much over the holidays and slacked off your workout regimen. Consider, even if you are disabled you can still eat healthy and may be able to do moderate exercise to stay in shape. In fact, maintaining a healthy weight may be key to staving off such devastating conditions such as obesity, diabetes and heart disease. But, according to a recent CNN article, 7 workout habits you should drop now, its easy to fall into a routine which may be doing very little to improve your physical health. In fact, Jennifer Cohen argues many of us have several bad habits when it comes to exercising, and we may not be getting the full benefit of our efforts.
So what does Cohen suggest? First, she suggests avoiding the elliptical. Instead she argues it is much more productive for you to engage in exercises which use natural motions like running, bending, or jumping. She also suggests we could all benefit from interval training which includes a variety of exercises such as burpees, jumping rope, jumping squats. Another alternative is the rowing machine, which will help strengthen your arms and back. While I agree with Cohen, I do believe the elliptical can be a great exercise for some individuals who have problems with their knees and back. It also can be effective if you can do interval training on the elliptical. For instance, try going as hard as you can for one minute, taking a break for thirty seconds, and going again for one minute. Do this for thirty minutes and you will have given your heart a great workout.
Slow and steady workout does not win the race
Research is starting to show that exercisers who give it 100% for a shorter amount of time may have greater health benefits than those who go 50% for a longer period of time. Workout hard, maximize your time, and get out of the gym. High intensity workouts are very effective at improving your heart health. How can you ensure you get the most benefit? Come with a plan. Know what you are going to do, write it down, workout with a partner and push yourself.
Strength training is key to modifying your body
Although cardio exercise feels like its burning more calories while you are doing it, if you want to improve your ability to burn calories throughout the day its critical to develop lean muscle mass. This is done through strength training. For most exercisers this means you should incorporate two to three days of strength training into your exercise regimen each week.
Mix it up
The key to change is to keep challenging your body. This means if you have done the same kick boxing class for six months it might be time to mix it up. Try a cycling class, swim, dance, or do Yoga. Keep your body guessing, and it will work harder and burn more calories. Finally, Cohen suggests one of the most motivating things you can do to ensure you stick with an exercise program is to find someone who will work out with you. Find a friend and get to the gym.