Do intervals
Mixing cardio with strength training is a great way to shake things up. One personal trainer I know recommends a 20-minute initial warm-up of moderate cardio (examples: the elliptical, a fast walk or jog on the treadmill). This is followed by alternating 3 sets of strength training exercises with 2 minutes of cardio. This continues for a full hour.
It is amazing how mixing it up can make the hour fly by so much faster.
Change the Channel
Can't step up to one more step class? Down dogs got you down? Try one of these off-the -beaten-path ideas and see what happens.
Bikram Yoga
You definitely need to get medical clearance for this one, particularly if you have any pre-existing medical conditions such as heart disease or if you are pregnant or are planning to become pregnant.
Bikram yoga is the "hot yoga" and boy is it ever! Be prepared to sweat like nobody's business for a full 90 minutes of a regimented and synchronized yoga routine.
Nia
Speaking of pregnancy, I did this all throughout my second pregnancy.
I felt like the ultimate Earth Mother as I danced, moved and bonded with my fellow Nia enthusiasts. I was surprised at what a great cardio workout it is, while also being pleasantly taken with its spiritual aspects as well. Nia is a mind-body-spirit fitness regimen that combines diverse movements including dance and marital arts.
FitBall
A different approach to core strength training (along the lines of Pilates), these classes utilize the big round fitness ball. You will be taken through a series of exercises to strengthen your abdomen, back, buttocks, thighs, arms and more. Not so much cardio, but I guarantee, if you do this right, you will feel it! I have awakened muscles I didn't even know were there with this one.
Water Aerobics
I checked this out most recently after the birth of my daughter. I was carrying some extra weight, I was nursing, and my breasts were not my own. The water was a welcome respite from the other cardio I was doing (or not doing, as it were). What is particularly appealing: these classes really make you feel weightless and are super easy on the joints.
Boot Camp
Many of my friends have joined the boot camp brigade. This is a great idea if you are motivated by others suffering just as much as you are.
Getting up at the crack of dawn and getting it over with, you go through a series of cardio and strength exercises delivered to you by your "drill instructor". These are usually 60 to 90 minutes long. I'm not sure because I'm still sleeping.
MAT
This is a new one for me. MAT stands for Muscle Activation Therapy. This is not so much a work-out as it is a way to maximize your favorite sporting activity participation.
In MAT, a trained professional attempts to identify and correct muscular imbalances that can cause chronic pain and injury. It begins with an assessment of your muscle strength and range of motion. The therapy involves isometric exercises and precision manual therapy (kind of like a trigger point massage but the pressure is directed at muscle attachments rather than the belly of the muscle). I did this to minimize back issues I felt recently after running and found it very helpful.
You might gather, I am always one for a little fitness experimentation. I'll let you know what else I get into over the coming months.
Yours in the journey,
CH
RSS
