April 2008 - Posts
By Rob Parr
Don’t feel like working out today? Or maybe you can’t wait to break a sweat? Some days we’re simply more in the mood to exercise than others.
That’s why I recommend factoring in how you’re feeling when you decide what exercises you’ll do, and how hard you’ll do them, on any particular day. This doesn’t necessarily give you a free pass to skip physical activity altogether though. Rather, it means you should consider making adjustments to your workout -- the intensity and types of exercise -- based on your mood and health at the moment.
We all have days when we feel unmotivated or tired. But instead of hitting the couch when you can’t seem to get moving, change up your workout plans instead.
One solution is to lower the intensity of your workout. You don't always have to go for the burn to get a benefit.
Another approach is to boost your motivation by trying something new, such as a different exercise class or sport. You could also change your environment -- if you normally exercise inside, for instance, head outdoors for some fresh air and a change of scenery.
Of course, music can help pump you up so try playing your favorite tunes. And calling a friend to work out may not only motivate you to get moving but the social aspect will likely lift your spirits as well.
As for those days when you’re feeling great and are raring to go, try kicking things up a notch.
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By Jay Blahnik
The surest way to experience a setback in your exercise program is to get injured. When you have a sprain, strain or other injury, it is hard to work out at the same intensity as you normally do, and of course, sometimes you can’t work out at all. This can cause you to lose fitness, gain weight or both -- and that’s not only frustrating but very unmotivating as well.
There are two types of injuries: acute and chronic. Acute injuries occur suddenly and are often a result of an unexpected take-off, landing or abrupt movement during an activity or sport. Some examples of acute injuries include a sprained ankle, strained back or broken arm. Chronic injuries, such as persistent knee pain or aching lower back, are usually the result of overuse, overtraining or repeated improper execution of an exercise or movement.
These five simple steps can help you reduce the risk of both types of injuries:
*Warm up properly – Always start by doing an easier version of whatever exercises or movements you are about to do. For example, if you are going for a run, you should walk for a few minutes, then go for a slow jog and finally a run. If you are lifting weights, start each exercise by lifting a lighter weight than you intend to finish with. If you are going to play soccer, spend some time running the field and kicking the ball before jumping immediately into the game.
*Progress at a reasonable rate – Try not to increase the intensity or duration of an exercise by more than 10 percent to 15 percent of what you are used to in any one exercise session. For instance, if you are training for a longer run and you can easily run 30 minutes now, you should not run too much farther than 33 to 35 minutes on future extended runs until the longer time feels comfortable. Or, if you currently lift 30 pounds doing biceps curls, you should not increase the weight by much more than 3 to 5 pounds, until the heavier weight begins to feel easier.
*Monitor fatigue – If you become tired or sore during an exercise session or sporting event, it is a good idea to slow down, take a break or stop. Many injuries occur when the exerciser or athlete is simply too tired to keep good form or attention to the activity. So if you are playing basketball but are noticing that your jumping, running and shooting is getting more and more difficult, it is much more likely you will sprain your ankle or fall during the game. Take a time-out until you get your energy back, and your chances of getting hurt will be reduced.
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