CHALLENGE OF THE WEEK:
"GET UP AND GET MOVING!!!"
(scroll down a couple posts for Tip and Quote of the Week)
In this challenge, I'm taking account for the fact that we are all at different fitness levels. That's why I'm breaking up the requirements of the challenge into three levels of fitness: Level 1 (Novice); Level 2 (Intermediate); and Level 3 (Advanced). I trust that you will each pick what Level you truly feel is most appropriate for you.
Level 1: Pick 5 of the activities below and ensure you complete them at some point this week. Report next Thursday what five you did.
Level 2: Pick 10 of the activities below.
Level 3: Pick 15 of the activities below.
Activities:
5 push-up.
5 pull-ups.
10 jumping jacks.
10 crunches.
Do 10 lunges per leg.
Walk for 20 minutes.
Run for 15 minutes.
Bike for 15 minutes.
Lift weights for 15 minutes.
Climb 3 flights of stairs.
Swim for 15 minutes.
Use an elliptical for 15 minutes.
OR GET CREATIVE:
Shovel snow for 15 minutes.
Play outside with you kid for 30 minutes.
Have sex.
Do a work-out video for 15 minutes.
Or come up with your own, but make sure they suffice to be good exercise.
***EDIT*** - You don't have to report your sex life or lack thereof - I just added that one to the list for humors-sake, and to help embelish the idea that some activities are good exercise, even if you might not think of them that way!
Now - I want to see people's lists next Thursday, so be sure to write down/track what exercises you do!!!
If you really love one, in particular, like swimming for example - and you have to do ten exercises, you can repeat the one you love and count it as multiple..example: say you swim for 1.5 hours - that's 15 minutes x 6! You've done six of your ten.
This challenge is intended to get you moving and help you become aware of how much (or little) you're doing it so you can start forming better goals for yourself. GOOD LUCK!
QUOTE OF THE WEEK:
"To wish you were someone else is to waste the person you are." -Anonymous
TIP OF THE WEEK:
The Top Ten Mistakes People Make in the Gym
This survey of 3,000 ACE-certified fitness professionals points out the biggest mistakes in the gym.
In some cases, these mistakes may simply mean the difference between an effective and an ineffective workout. Other mistakes, however, can be more costly, leading to strain and injury.
ACE, America's Authority on Fitness, shares the following mistakes commonly made in the gym and offers tips to help individuals stay safe during their workout.
1. Not stretching enough: Stretch immediately following an aerobic activity while your muscles are warm and pliable to prevent injuries.
2. Lifting too much weight: Never lift more than your muscles can handle. Gradual, progressive resistance is a far more effective -and safe - way to increase muscle strength.
3. Not warming up prior to activity: Muscles need time to adjust to the new demands aerobic activity places on them. Start slowly and gradually increase intensity.
4. Not cooling down after any type of workout: Take a few minutes to lower your heart rate and stretch your muscles. This improves flexibility and helps prepare the body for your next workout.
5. Exercising too intensely: It's more effective to sustain a moderate workout for longer periods of time than to exercise intensely for only a few minutes.
6. Not drinking enough water: Don't wait until you�re thirsty to drink water - you're already on your way to dehydration. Keep a water bottle close at hand during exercise and throughout the day.
7. Leaning heavily on a stairstepper: Leaning on the stairstepper is hard on both the wrists and the back. Lower the intensity to the point at which you can maintain good posture while lightly resting your hands on the rails for balance.
8. Not exercising intensely enough: Exercise intensely enough to work up a light sweat and get your heart beating in your training zone.
9. Jerking while lifting weights: When you have to jerk the weight, it's likely you're jerking other muscles as well. This can lead to strain and injury, with the muscles of the back being particularly vulnerable. Control the weight, don't let it control you.
10. Consuming energy bars and sports drinks during moderate workouts: Unless you're working out for longer than two hours per day, you don't need to supplement with high-energy bars and drinks. (High-energy is often a code word for high-calorie.)
Source:
http://www.acefitness.org/fitfacts/fitbits_display.aspx?itemid=221&Category=Miscellaneous
