Summer is just around the corner and for many of us this change of seasons also brings a change in lifestyle; specifically, more sun leads to participation in more outdoor activities like running, biking, hiking and even gardening. However, just because you’ve increased your summer activities, it doesn’t mean you should stop seeing your personal trainer!
Working out with your trainer can help you prepare your body for new activities and prevent sore muscles and injuries. For instance, if you haven’t been on a bike in a long time, the first ride might be hard on your body because your body isn’t used to these movements. Your trainer can introduce special exercises a few weeks before you start biking to prepare your body for the new movements. By ensuring you work out the specific muscles needed for your new activities before you engage in them, you are much less likely to get hurt or injured.
Make sure to discuss what activities you have planned this summer with your personal trainer. This will help prepare your body for the sports and activities you’re doing now and those that you’ll being doing in the upcoming months. If getting outdoors during the summer is important to you – remember you can always ask your trainer to take your workout outside so you can enjoy the sunshine!
Additionally, working out with your trainer during the summer also helps prepare you for upcoming winter activities, like skiing, snowboarding, and hockey.
For many of us, it can be discouraging when, after a few months of exercise, we don’t see results or progress towards our goals. Don’t be discouraged; following are some tips to help you succeed and stay motivated.
Set realistic goals: establishing ambiguous or unrealistic goals is counterproductive as you are less likely to stick to a fitness routine long-term if you don’t see the desired results. If you want to achieve a specific goal, it is important to make sure it is measurable, specific and realistic.
Set short-term goals: establishing short-term goals will help keep you motivated as you will see progress sooner than with one in which your deadline was months or years down the road. For instance, if your main goal is to increase upper body strength, why not make your short-term goal to complete 1 proper push-up by a date you and your trainer deem appropriate? Once achieved you can establish a new goal of 5 proper push-ups, and then 10 and so on.
Recognize short-term improvements: maybe you’ve been working out twice a week for one month but you haven’t seen much of a difference physically and perhaps little to no weight lost and no noticeable ‘toning’ – what about a difference mentally or emotionally? Have you noticed a change in your stress levels, quality of sleep or level of energy? Identify how exercising makes you feel!
Set yourself up for success; introducing routines that feel chore-like aren’t routines you are likely to maintain. Remember, long-term health requires long-term commitment.
One of the best ways to determine how hard your body is working during your workout is to monitor your heart rate (HR). You can calculate your HR by using a heart rate monitor or by feeling for your pulse and calculating it manually.
Once your maximum HR has been identified (208-[0.7*age]) – the most your cardiovascular system can handle during your workout – you can identify target zones to work within depending on your individual health and fitness goals. It’s important to remember that some medications can actually lower your maximum HR so be sure to talk to your doctor to better understand what percentage of your maximum HR is appropriate for you to work within.
Your Target Heart Rate
If you want to get the most out of your workout then you should be working within your target heart rate (HR).Typically, in order to improve and not simply maintain your current level of fitness, you need to work within 70-85% of your max HR.
Talk to your trainer for more information.
The May issue of our monthly e-newsletter – The Fitness Files – came out this week! This issue covers the following:
- don’t bite off more than you can chew
- fitness tip: do I need to train my core?
- nutrition tip: do you wash your produce?
- club news: studio closure, Melissa update and Mother’s day
- staff spotlight: Stephen Paget (personal trainer)
- Q&A: How does pain alter movement?
Check it out at www.bodysoul.ca/newsletter/2017May