Back to School. Back to Fitness.
Now that the kids are back to school, are you hopeful you’ll find more time to exercise? The U.S. Centers for Disease Control and Prevention recommends we grown-ups get at least 150 minutes of moderate-intensity activity a week—that’s 30 minutes, five times a week. Sounds like a lot, especially when every day is busy and exhausting. We’ve got your Back to School-Back to Fitness guidelines to help make it easy to get fit even if you have a jam-packed fall schedule.
Schedule it. Look at your calendar, including all the school activities, work hours and other obligations. Search for little gaps in the day and you can probably find some “me time”. Tip: Get dressed and ready for the gym in the morning and once you get everyone off for the day, you can head straight to the gym and take care of yourself before the day gets away from you.
Create a routine. Make “exercise appointments” with yourself at least four to six times per week, 30 to 60 minutes each. Momentum is key for maintaining fitness, so recognizing the benefits and experiencing them on a regular basis is a wonderful, positive feedback loop. The more you stick to your workouts, the better you feel and the more eager you will be to continue feeling that fantastic. Ok, so you don’t have hours on end to spend in the gym working out, so what? You can get into fantastic shape working out just 30 minutes a day. If you skip a day that is ok just pick up where you left off. Consistency is the key to being fit. Tip: If you still have problems getting in a workout most days of the week, then consider hiring a personal trainer. Personal trainers motivate their clients and will hold you accountable because you know that you’ve scheduled a set time and day every week.
Set goals…and rewards. The goal to “get in shape” is not a good goal. It’s way too general, not specific enough, not objective enough, and there’s no time by which that goal needs to be met. If you want a goal that will actually get your butt motivated it needs to meet a few requirements:
- Time Bound
An example of a good goal would be: “I will be able to run 3 miles without stopping by December 2017.” Once you figure out your goals, attach rewards to each – and don’t forget to treat yourself when you attain them. Tip: set mini-goals at the twelve, six, three, and one month milestones. This will help keep me motivated and on track to reach your ultimate goal.
Track it. If you struggle with maintaining enough self-discipline all on your own to stick to your goals try using a fitness app (or pen and paper) to track your progress. There are tons of apps to choose from—strength-training, running, calorie-counting, general weight loss—and they all do things differently. With the right tools and input, you can turn your smartphone into your very own trainer, nutritionist and commitment keeper — and boost your chances of success while doing it. Hint: The best ones are simple—they do one thing really well, like providing a short workout or motivation. Pick one that works for you based on your goals.
Powerhouse Gym Miller Place wants to make it even easier…now through September 30, 2017, take advantage of 2 for 1 enrollment or NO DUES until October (your choice)!* Drop by our front desk, call (631) 928-4200 or complete the form below to have someone contact you to schedule a tour of the gym.
*new members only