Saturday, November 27 2021

Do you want to prepare for sporting success this season? Very often we keep our health related resolutions for the days following the New Year. But to experience long-term physical growth, start fulfilling your training wishes now.

The fall season offers the best training conditions to help start a healthier life. Unlike the dark, dreary winter months, the crisp, crisp fall air and ever-changing landscapes create an engaging and exciting exercise environment. For parents, fall also marks a great time for children to return to school, leaving them more time for personal activities.

But what really makes this the most opportune time to tone up is its pre-vacation position on the calendar. October through January are among the most caloric days of the year. With bags of tempting family-sized Halloween treats, gobbling up until you wobble on Thanksgiving, and a month of December spent devouring decadent food and drink, there are endless possibilities to binge. By the time January rolls around, you may have dug a hard ditch to get out to get back to your pre-vacation weight.

Save yourself the trouble of making the same, obsolete, “get in shape” resolution in 2022 by making fitness a priority now. By adopting these healthy habits today, you will be making better choices during the tempting times to come.

Going out for a walk is one of the easiest ways to exercise because it doesn’t require any equipment. In just 30 minutes a day, you can dramatically improve your cardiovascular health, strengthen your bones, improve your balance, reduce the risk of heart attack and stroke, lower blood pressure and cholesterol, as well as boost endorphins that feel good.

To really reap the rewards of walking, try adding a little pep to your gait by walking at a brisk pace for five minutes, followed by a more moderate pace for five minutes. Not only will it prevent boredom, it will increase your heart rate, burn more calories, and make fitness fun.

»READ MORE: The Health Benefits of Training With Your Dog

Nothing kills motivation faster than a monotonous fitness routine. If you practice the same moldy movements year after year, it’s time for a change. By incorporating a new fitness routine every two weeks, or even just modifying a movement, you will avoid overuse injuries and avoid hitting progress plateaus.

Try these simple changes during your next workout. Replace the following core exercise with a more creative circuit.

Take it to the next level by incorporating a chair.

  • Sit on the edge of a seat with legs and feet parallel. Push up on your heels to stand up and squeeze your glutes at the top.

  • Gravity is your friend when it comes to making a routine more difficult. As you descend, continue to hold your weight in your heels and lower your glutes until they are hovering above the seat. Hold for five beats then push back on your heels to stand up. Repeat eight times.

»READ MORE: 3 Exercises That Should Have A Permanent Place In Your Workout Routine

Further boost your balance and stimulate your upper body by adding light weight.

  • Stand up straight with your weighted object in both hands and step back with your right leg. Your legs should form a 90-degree angle with your front knee behind your toes, and your weight should be evenly distributed between your front heel and the back sole of your foot.

  • While maintaining a lunge, extend the weight above your head. Hold for a count and then lower it with your right arm so that your arm is parallel to the floor. Return your right arm over your head and repeat with your left arm. Bring back over your head once more, lower the weight to your chest, and push through your front heel to stand up straight. Repeat this sequence on the opposite leg. Legs alternated for eight repetitions.

Rest your neck and use your weight from above for a powerful plank. Planks will target more abdominal muscles and burn more calories than a sitting position, and are safer on your neck and spine.

  • From a plank pose, place your weight on the right side of your body.

  • Place your left hand under your body to grip the weight. Pull the weight onto your body, resting it on your left side. Repeat the same sequence with your right arm now. Avoid letting your hips move as you shift the weight. Continue this back-and-forth sequence for 10 counts.

READ MORE: Days off are important to your fitness goals, so maximize your free time

You cannot exercise bad eating habits. In other words, trying to burn all the food you’ve eaten is an unhealthy method of managing your weight. Instead, fill your basket with seasonal fruits and vegetables that are more nutritious, are at their best freshness, and therefore taste better.

Another advantage of seasonal foods is that they tend to be cheaper because they are more readily available. Stock up on nutritious fall fruits and vegetables like apples, broccoli, squash, cabbage and beets this season.

Fall is the perfect time to fall in love with fitness.

Ashley Blake Greenblatt is a Certified Personal Trainer and Wellness Coach in South Jersey. To learn more about its virtual training program, visit

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