ARE YOU AN EXERCISE SLACKER?
GRABBING A REST – DRINKING GLACIER WATER AT MT COOK GLACIER IN NEW ZEALAND
(Personal Note: THANK GOD I had time to get my hair colored before this shot, right girls?!!!!)
How do you know how hard you should be exercising? Your age (and fitness level) is certainly going to affect your workout in order to gain some benefits. I know that there are certain things that I did in my 20’s that are much more challenging to do now that I am in my 60’s (or, at 112!). I came across this article by one of our fitness pros, Lisa Fountain, at Columbine Country Club – it appeared in our November newsletter. I think that these are 6 great tips by which you can gauge your workout.
Here are 6 signs that you are not working out hard enough:
You’re not monitoring your heart rate: When you are performing cardio exercise your heart rate should fluctuate between 75-85% of your max heart rate with your shorter high intensity efforts between 85-95% of your max heart rate. A very imprecise (but a good place to start) way to figure your max heart rate is to subtract your age from 220.
You can maintain a conversation: Long and slow walks/jogs/bike rides are fine and good. Of course they do no harm! However, if you want physical results you shouldn’t be able to carry on a conversation. If you can string more than 5 words together in a sentence you need to bump the effort up until you can only string 3 words or less together.
You don’t cross train: Your body needs variety. Doing the same routine for months on end will create imbalances in your body and perhaps even cause you to “plateau.” If you are a runner/walker/biker, add in some strength work. If you mostly focus on weights, try to add in some cardio or pilates/yoga.
You don’t get even a little sore: Pain is not the answer. However moderate soreness is good feedback that you stimulated the muscles enough for them to have to repair themselves. Be sure to give yourself a day of rest in between lifting sessions especially.
You see no physical changes: If you have been working out and eating well (booze included here!) for over three months with no physical change, your workout routine may need to be ramped up (there could be other medical reasons for this of course).
You work out at the same intensity all the time: If you’ve been using the same weight/reps/sets for months and it’s starting to feel easier, it’s time to up the weight/reps/or sets. Your last few reps in resistance training should feel quite challenging! In your cardio training, try to change up the time, speed, or resistance.
How does YOUR workout or fitness plan measure up here? What are you top 2 methods of exercise? Favorite Cardio? How far do you walk? Are you talkin’ trash with girlfriends to “up the burn”? heehee
Be well…..Move more…..Super Age!