 by Kalev Jaaguste
Let’s start off with those of you who have worked hard all summer to stay fit, maybe even kept up the training in anticipation of some fall get-away holidays. Regardless, it’s still getting close to the time of year that your bodies all dread. “Christmas Time” is the worst for parties (both eating and drinking), so here are some suggestions to de-stress from the Christmas bustle, and keep off that extra weight while still enjoying some Christmas cheer.
Do Your Cardio!
- Do your cardio after your weights: this will help you to burn a higher per cent of fat during cardio.
- Include intervals in your cardio: this will increase the intensity as well as your anaerobic threshold.
- Vary your cardio activity: pushing hard on the bike, elliptical and stepper for 10 minutes each is better than a 30 minute walk on the treadmill.
Weights! Weights! Weights! - “Get a Trainer,” or at least a training partner to keep you honest and accountable for those 6:00 a.m. workouts.
- Change up your program. If you’re bored, then you’re not working hard, so switch it up and get more from your workout minute.
- “Super Set,” get two times the work done; in between sets of one exercise, do another exercise of the opposite muscle to get more done.
- “High reps,” start doing 20 reps of your exercise and watch your heart rate burn even more calories just like in a cardio workout.
Remember that you have to burn the excess calories you intake so your regular workouts won’t do. (Important health note: Always consult your trainer before making any changes to your regular workout.) If you were going nowhere with your workouts before, the holiday festivities will certainly increase the chances that your fitness levels will slide in the wrong direction. Take a step in the right direction and get yourself ahead of everyone else come January 1st!
For those of you who are not currently on an exercise program, but are interested in making a change, now is the time, before the holiday temptations come your way. It’s best to start small, consult a trainer to assess and personally create a program that is correct for you. Start taking small walks every other day, buy a gym membership, or just get on the treadmill and walk for 10 minutes. Give yourself small achievable goals – RECORD THEM, and make sure you do a little bit more, no matter how small, each time. Next thing you know you will be doing better than you ever imagined.
If you have any questions, need a kick-start on a fitness program, or just need some extra motivation and help with your current plan, take some inspiration from Kalev’s website www.kalevtraining.com or check out the following websites: It’s time you took your health into your own hands!
Kalev Jaaguste, Personal Trainer, Phone: 604-518-4691, E-mail: Kalev@KalevTraining.com
This article was published in the December 2007 issue of BarTalk. © 2007 The Canadian Bar Association. All rights reserved. |