Fitability

Deb Bailey AFPA, MAT, CanFitPro, YMCA

FIT TIP

If you are bored during your workouts, or you're watching the clock during cardio, try these four tips to boost the fun factor in your workouts!

1. Get outside. Lose the timer on your treadmill, and take your walk or run outside. Enjoy the scenery and fresh air. Set yourself a geographical goal ("I'm going to the park and back") instead of a timed goal. Take a different route and destination each time. and if it rains on you, then you know you can work out even in bad weather - or anytime!

2. Try a completely different type of exercise. Never done yoga, or adult volleyball? Check out your local community centre for options.

3. Create a playlist for your mp3 player that will keep you moving fast and that will take your mind off the work-out. Do a bunch of songs that you've loved forever with a strong beat, and you want to sing along to.

4. Find a work-out buddy who is in better shape than you are (yet). You will work harder and push yourself to where you want to be. So try out these tips and shake up your work-outs!

 Fit Tip 4

 Do you sit a lot at work? When that happens, we lose some of our ability to extend our legs behind and squeeze our glutes (butt muscles). A couple of times a day, stand up and hold onto a sturdy structure, like a non-rolling chair or shelf - something that won't move when you do. Stand up tall, stand on one leg, and take your other leg straight out behind you, squeezing the glutes. Hold for 5 seconds, and repeat for a total of 10 times. Repeat on the other leg. This will help to refocus your posture and reactivate your glutes and hip extension function.

 

 FIT TIP 3

 

Increase the mobility in your ankles by using a foam roller on the back of your legs a few times a week, from your hip muscles down to your calves. This will allow you to stretch them better! Also, in the morning, do some ankle rolls in both directions, and flex and point your foot to increase blood flow and warm up the muscles. These things can have a huge positive impact on your gait, squats, lunges and even basic daily movement.

 

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