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This post is the fifth in BlogHer’s Inspiration to Fitness series. To start from week one, click here. Our first 3 workouts can be found here, here and here.
Congratulations! You have made it through the first half of the Inspiration to Fitness program! I hope you are starting to really have fun and feel some results.
My biggest hope is that through this process, you will rediscover just how good it feels to be exercising on a regular basis and that you will want to continue working out once this program is over. After week 8, I don't want you to give up! In order to keep going, you will need to find a way to stay motivated so that you don't slip back into a life of inactivity.
So how do you do that? How do you stay motivated? Here are a few tips:
Pump up the jams - I don't know about you, but the right music can really get me moving. If you have an mp3 player, make some playlists for yourself that include songs that pump you up.
When I was training for my last 5k, I made note of the moments when I needed a good push, then I made a playlist that had the perfect song for each of those moments. If you don't want to take the time to make your own mix, check out these playlists put together by Shape Magazine. You are sure to find one that works for you!
Mix it up - If you are getting bored with your workouts or stop seeing results, it's likely because you are doing the same thing over and over. Challenge your body and your mind by mixing up your workout routine. It can be as simple as doing all of your regular exercises on one leg, or as different as trying a whole new activity. Whatever you do, make sure to mix it up!
Grab a partner - Maybe you're only doing this challenge because you are one of the bloggers who was challenged to complete it. Once the challenge is over, who will keep you accountable? You need to grab a workout partner. Whether it's a friend that you can exercise with in real life or another blogger/Tweeter/internet person, having someone to encourage and push you will keep you motivated when you're tempted to give up. Of course that means that you should be encouraging them at the same time, which is also incredibly motivating!
On to the homework!
The new cardio workout will look a little different than the first half of the Inspiration to Fitness challenge. This week we are adding in some interval training. Interval training includes alternating traditional periods of aerobic activity with higher intensity exercise. Not only is interval training good for your heart, but it can also increase the calorie burn that you experience for up to 24 hours after the workout. Remember to schedule in 3 days this week for your cardio workouts.
Here's what it will look like. Notice, the length of the workout is shorter because you are working at a higher intensity:
-5 minute warmup RPE of 3
-2 minutes RPE 5
-30 seconds RPE 7-8
-2 minutes RPE 5
-30 seconds RPE 7-8
-2 minutes RPE 5
-30 seconds RPE 7-8
-2 minutes RPE 5
-30 seconds RPE 7-8
-5 minutes cooldown RPE 3
Your strength workouts are slowly becoming more difficult. If you are up for the challenge, do the strength circuit 3 times instead of 2 (with 8-12 reps per exercise and 2 minutes rest in between circuits). Remember to schedule in 3 days this week for your strength workouts.
Dynamic Warmup
Make huge circles with your arms as fast as you can. Do 15 forward, then 15 backwards.
Stand up as tall as you can. Bring your right leg forward and up while driving off your left leg. Swing your arms and make the movements nice and big. Switch legs and repeat.
Stand with feet shoulder-width apart. Pushing your hips back, lower your body into a sitting position. Keep your butt back and your head up. Make sure to keep your knees over your ankles. Don't let your knees go forward past your toes. Pause at the bottom, then come up and repeat 15 times.
Standing
