As the year progresses it’s pretty easy to fall off the wagon with diet and exercise. Luckily, there are myriad ways to keep your body from stagnating – and you don’t even have to leave home for some of them. As we warm up our muscles for the ski season, we wanted to share some fitness tips you can apply straight away.
Getting fit doesn’t necessarily mean your whole life has to change. Perhaps your goals are achievable at home. Want to reach your toes by August? Grab a yoga mat and instructional DVD from Target, and start stretching. Rebel has a wide range of free weights and other training gadgets to get your home gym started.
Delayed Onset Muscle Soreness (DOMS) occurs during the 24-72-hour period following exercise and is more common in beginners. The only proven way to reduce soreness is to start gently and gradually increase the intensity of your exercise program. So, remember to start slow and stretch well before and after exercise sessions. You’ll find therapy rollers at Big W, Deep Heat (just in case) at Priceline and muscle-resuscitating vitamins at Elite Supplements.
Get a Gym Buddy
Joining a gym such as Fitness First will give you the opportunity to meet likeminded people with similar goals. Joining at the same time as a close friend or partner can keep you committed to your goals, while making friends with group class members is a rewarding experience in itself. Paying a membership fee will make you more accountable and give you the push to, as Nike says, ‘just do it’.
Want results fast? If you’re already in reasonable physical condition, high intensity interval training (HIIT) can provide amazing results in a relatively short period of time. If you’ve done it correctly, you’ll definitely feel the results: HIIT is said to boost your metabolism into overdrive so that it continues to burn extra calories for up to 36 hours after you work out. It’s a good excuse to invest in a fitness smartwatch from Apple.
Work On It
Research shows that repetitive movement, poor posture and long periods spent in the same position can cause musculoskeletal disorders. If your workplace lacks a communal exercise session, pick up a resistance band from Rebel to keep in your desk drawer and bring it out regularly for stretching. Consider carrying a pedometer to keep you motivated on the daily too. Here are three easy stretches to try right now:
1. Seated or standing, hold the ends of a resistance band in each hand and take your arms behind you.
2. Straighten your arms and slowly lift your hands until you feel a stretch across your chest.
3. Take your hands overhead and use outward pressure to try and lengthen the band. Hold for 10-30 seconds.
1. Seated or standing, lift your shoulders up towards your ears and squeeze for 1-2 seconds before rolling them down as you relax.
2. Repeat 8-10 times.
Upper back stretch
1. Seated or standing, stretch your arms straight out and rotate your hands so that the backs of your hands face one other.
2. Gently contract the abdominal muscles and round your back so that you feel a stretch in your upper and middle back.
3. Hold for 30 seconds.
To sweeten the deal and get you in the right frame of mind, why not update your workout wardrobe first with a statement-making tank top from Lorna Jane, compression tights from Lululemon Athletica and new runners from The Athlete’s Foot?