Do you get stuck in a rut for your workouts?
Then it’s time to wake up and change it up!
Why do you need to change up your workout routines? Because you body begins to adapt to the routine and then it does not need to work as hard; therefore, you get less bang for your buck! What does that mean? You don’t burn as many calories, and your body doesn’t have to work as hard as when you first start a new exercise routine. Your body actually gets a bit “lazy” and goes into automatic mode where it is not challenged as much. So how can you change it up? Whether you are at home or traveling, I challenge you to look around you for another way to exercise.
Here are some ideas to help you change up your workouts:
- Swimming (pool, lakes, public pool, ocean)
- Biking (outside – hills preferably, spin bike, regular indoor bike)
- SUP (ok, I have never done this but definitely want to try it!)
- Walking/Sprinting (outside – hills preferably, treadmill)
- Kayak/Rowing (I just kayaked recently in Minneapolis while visiting our son, and it was a great way to get my upper body and cardio workout in, try it!)
Benefits of Changing Up Your Workouts
6. HIKING: The weather is so hot at home that I have not gone hiking for months, so when Tom and I (and my sweet mom) traveled to Park City recently, hiking was a wonderful welcome to a new workout, or so I thought! Tee hee! Actually it was awesome, with the nice cool weather and beautiful scenery, but I think my legs and my heart forgot about the challenge that was ahead. That’s exactly what I am talking about when you change it up . . . shocking your body to burn more calories and also “find those muscles” that have not been used in that capacity lately.
When you hike up a steep incline, your heart rate accelerates requiring great oxygen intake, just like when running on the treadmill, sprinting on a bike or any other form of cardio exercise. But because my body had not hiked up such steep hills recently, my heart rate jumped upward quickly and I could feel it. I always suggest a High Intensity Interval Training (HIIT) for the best calorie and fat burning, but only 1 or 2 a week. What is HIIT? It is when you bring your heart rate up quickly for a short duration then back down repeating it over and over for a short allotment of time, usually 30 minutes maximum. Once I get my heart rate as high as I would allow it, I walk at a slower pace and on more level ground, before challenging myself with the next hill. That is what HIIT is, bringing your heart rate up, then back down, then back up again repeating this for the entire workout.
Your target heart rate is a number I highly recommend you get to know. I always know almost to the exact number what my heart rate is, thanks to my Apple Watch, but also by being in tune to my body. I know that when my heart rate gets to 165 to 170’s, it’s time to bring it down, as I can feel it in my heart, lungs and head. Now if you see the chart below and know my age . . . (ok I’m 53 years old, yikes, I don’t feel that old!) I get my heart rate a bit out of the maximum range, but I am an avid and consistent exerciser for many years, and I don’t reach this maximum HR very often and I always bring my heart rate back down quickly to about 120. Tip: The more you exercise, the faster your heart rate lowers, which shows signs of good fitness, as your heart can recover quickly and efficiently. I always recommend you see a doctor before starting to exercise and of course any strenuous workouts. Read this article from the American Heart Association to further educate yourself.
Target Heart Rate Chart provided by American Heart Association
|Age||Target HR Zone 50-85%||Average Maximum Heart Rate, 100%|
|20 years||100-170 beats per minute||200 beats per minute|
|30 years||95-162 beats per minute||190 beats per minute|
|35 years||93-157 beats per minute||185 beats per minute|
|40 years||90-153 beats per minute||180 beats per minute|
|45 years||88-149 beats per minute||175 beats per minute|
|50 years||85-145 beats per minute||170 beats per minute|
|55 years||83-140 beats per minute||165 beats per minute|
|60 years||80-136 beats per minute||160 beats per minute|
|65 years||78-132 beats per minute||155 beats per minute|
|70 years||75-128 beats per minute||150 beats per minute|
“provided by the American Heart Association”
The workout is done and it’s time for “Quit’n Time”! Changing up your workouts brings a great feeling of accomplishment but also challenges your body in such a wonderful way! Your heart, your body and your mind all benefits from this change. The first day after my initial hike, I could feel my lungs and heart being challenged and my muscles were sore and fatigued the next day, all signs that I changed it up and my body responded. This is how you build a stronger heart, lungs and also muscles! By the time I went on the 2nd and 3rd hike that week, I could feel my body adjusting and not as fatigued or sore. Now that is a great feeling and I know that my body benefited from this change.
How will you change up your workout this week? This month?
Try something new and see how well your body responds!
I would love to hear about your new workout and how it went, let me know by replying below or emailing me at Christie@FitFabForever.com
My 2 Favorite Hiking Items:
Merrell Hiking Boots
Apple Watch 38mm
Christie, “your personal trainer to Get Fit & Stay Fit”
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