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Fitness Topics
(As appeared in the Holiday, 2004 issue of Healthwise magazine.)
T'is the season to be merry — and stressed, fatigued and fatter. The holiday season is a time when even the most dedicated of fitness aficionados let themselves go. They consume more calories, eat more unhealthy foods and cut back or eliminate exercise.
People tend to justify their unhealthy holiday choices by minimizing the consequences. After all, how much damage can occur in just 4 little weeks? Lots! Excess weight gained during the holidays often exceeds the amount of weight lost during the previous 11 months--and excess fat leads to a host of health problems, ranging from diabetes to cancer. What you need is holiday damage control.
Let's Set the Record Straight
First, stop minimizing the consequences of being inactive for any period of time lasting more than 3 days--particularly during a time of year when there'll be added stress and more eating and drinking. Let go of the idea that you'll wait until January to begin resolutions of weight loss and exercise. By waiting, you will have much more difficulty in attaining your goals. The time to begin a healthful lifestyle is now.
Next, attain the right mindset. Avoid thinking of exercise as an "all or nothing" concept. Too many times, people get hooked on the notion that they must work out for at least 2 hours, 3 to 5 times per week.
However, intensity is a more important variable than session length. Remember that every little bit of exercise matters. There's research supporting the idea that 10 minutes of steady, brisk activity, 3 times per day is equal to a 30-minute bout of exercise. While I disagree that they both generate the same results (for various metabolic and hormonal reasons), it is much better than no activity at all. Once you recognize that even a small workout can make a big difference over the course of one month, you'll see that scheduling in exercise sessions all through the holidays is quite feasible.
Programming Solutions
Here are some suggestions on how to program your workouts to help you get and stay fit throughout the holiday season:
Commit to 2 or 3 workouts each week, rotating the muscle groups being challenged (chest on Monday, back on Wednesday, legs on Saturday).
If you're already engaged in a regular workout routine, cut the average time in half. Limit your workouts to half an hour at the most. A good thirty-minute workout breaks down as follows: 5 minutes of aerobic warm-up (walking, treadmill, jump rope); 20 minutes of strength training one or two muscle groups (use weights or band resistance). Stretch each muscle group upon completion of each muscle's routine; 5 minutes of aerobics for cooling down. Allow for one minute to lapse between sets. Use this time to perform abdominal crunches (this may be referred to as "super-setting").
When weight lifting, be sure to slow down the tempo of each repetition. By slowing down to two counts on the upward movement and four on the downward movement, you will challenge the muscles to a greater extent and more easily maintain proper technique.
For cardio workouts, incorporate walking in to your daily commutes. If you use public transportation, get onto the bus or train at the next stop and get off one stop early. If you drive, park at a distance that would require you to walk at least 10 minutes in each direction. Whenever possible, use stairs instead of elevators and escalators.
Conclusion
Not only will regular holiday workouts help you to look better, they will help you manage stress more easily, think more clearly, feel good and enjoy the holidays more thoroughly.
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