By Patsy McLean, Director of Group Exercise & Personal Trainer, Adelaide Club
Put away the boots, coats, hats, mitts, scarves….and pull out the summer gear! The chills of April are behind us, spring is in the air and many of us are headed outside to shed pounds we picked up during the winter hibernation.With summer just around the corner and bathing suit weather on the way….getting fit is on everyone’s mind.
Where to start…..
Adding 15-20 minutes of walking to your daily routine can be as simple as walking to work/subway, planning a lunch-time walk with colleagues or with family after dinner. Try to work up to 30-60 minutes 4 to 5 days per week. This will provide excellent health benefits and help you feel great! Brisk walk can burn 250-300 calories per hour!
Try 5-10 minutes of Jogging and work your way up to 20-30 minutes of running, 3 times per week. This will help you lose weight and improve your overall health. (30 min running can burn 250-400 calories)
Don’t have time? Make an appointment with you! You will accomplish more in your day if you allow yourself a little walking/running time. Exercise helps you think more clearly, so you become more productive. Remember, even a 10 minute walk can help recharge the batteries. Lunch-time walks in the sun can boost your Vitamin D too.
Set a Goal:
Pick a goal that will keep you accountable to your new sport. If you’ve taken up walking or running…pick a charity you are passionate about and sign up for a race! If you’ve joined a team, be committed to every game and you will see improvements. As the old saying goes “practice makes perfect”.
Remember when you used to play outside and jump rope just for the fun of it? Well, now that you want to shed some pounds and get in shape, it might be time to go back to jumping rope. 10 minutes of jump rope is equivalent to 30 minutes of running. Yes, it’s true and when you try to jump for 10 minutes, you will know why it’s hard to do!!
Outdoor Boot Camp:
Exercise in the park is a great motivator. Even though we want to be outside, we still need to do our resistanc training to keep our muscles strong, so why not join a boot camp group or organize your own with friends and a personal trainer to push you to the next level in the great outdoors.
No fitness routine is complete without proper nutrition. A well-balanced supply of protein, quality carbohydrates and good fats combined with your new exercise routine will help you shed those winter pounds and ensure your bathing suit looks amazing.
As you get fit, it will become easier and more fun. Stick with your routine and you will see outstanding results. The birds are chirping, the days are getting longer, and running shoes are on….so get out there, have fun, and enjoy the sounds of Spring!