By Lisa Turpin, Health and Wellness Coach
Sadly, we’re all cheering that 2020 ended even though it feels like it never fully started. Many people have professed they did not do well in the “fitness” department during the crazy restrictions and lockdowns. If you did, then pat yourself on the back, because you deserve it! For those still struggling, put 2020 behind you and make a stand against the mental block holding you back and DECIDE for yourself 2021 will be your year to be more self-empowered and feel better. If strength, toning and stamina are on your goal list, then these three factors will help you design an efficient and effective routine.
Fit Principle: Frequency, Intensity, Time (duration)—How frequently you work out will get you to your goals most quickly. If you only workout one time a week, there will be some benefit, but not as much as if you work out three times a week. The intensity of your workout will affect how much time is needed to get to a certain goal. If you only have 30 minutes to work out, you should try and make that workout more intense to have the same effects as working out a full hour. This is why HIIT (High Intensity Interval Training) is such a big thing right now. You can get more calorie burn in shorter time if you go at it super intensely. Some people’s bodies can’t handle the high intensity; so moderate intensity over longer time could be a better choice to reach the same amount of calories burned. The FIT Principle is used mostly to design workouts where you are trying to maximize calorie expenditure and overall health.
Cross Training: Having a mixture of different exercise modalities will offer you the best well-rounded benefits for your health routine and help keep overuse injuries down. Choose different types of cardio, such as running, biking or rowing, instead of just always running, for example. For strength gains, try traditional weight-lifting mixed with Pilates or Yoga. Or add circuit training to mix things up. Each modality has certain benefits. So, by changing those around you receive the benefits from all. Cross-training will also keep your workouts more interesting.
Strength Training: Gaining strength is important at all levels of life, but definitely as we get older and more sedentary. Strength training, done properly, has amazing benefits on your balance, metabolism and quality of life. When weight training, the main thing is to keep your movements very controlled. The heavier the weight you are lifting, the slower your movements should be. When you move too quickly lifting weights, your joints will suffer. If you want to work the muscles properly, you need to slow down enough for the muscle to be able to contract. Otherwise, your joints will be doing far more work than they have to. Avoid spastic movements. Another name for weight/strength training is “Resistance Training.” You want to focus on the resistance, also called “the negative.” Focusing on the resistance will help you work the muscle properly and give you the best gains to your training. An example is lowering the dumbbell in an arm curl (bicep curl).
Every day counts, so get active. Set short-term goals, such as taking a 30-minute walk daily at a certain attainable time, so you can have simple successes to keep you motivated. Remember, all movement is beneficial and exercise levels out your hormones, especially happy hormones that combat depression and fatigue. Please do at least a little something every day that will enhance your mental and physical fitness. I am currently taking new clients and would love to help you on your fitness journey. (Text only to (850) 974-2005 or message on Facebook.) Together we can make 2021 a much better year.
Lisa Turpin is a degreed and certified health and fitness lifestyle coach who has devoted her life to motivating and strengthening the bodies and minds of others. With over 20 years’ experience as a group exercise leader, currently at Destin Health & Fitness and an independent personal trainer in the Destin area, she is diverse and extensively trained in classical and modern Pilates, lifestyle management, personal training, group exercise and post-rehabilitation. Try some workouts, more ideas and recipes on Facebook: Lisa Turpin-Be Active Health & Fitness (@LisaTurpinFitness).
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