Tips for Staying Fit During the Holidays | YMCA of Simcoe/Muskoka
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Tips for Stay Fit During the Holidays

December 12th, 2016 by Teresa Zacharias

STAYING FIT DURING THE HOLIDAYS

The holidays are a time when routines get thrown out the window, including the time we spend being active and eating healthy. With all the stress and extra calories we consume during this time of year, it’s important not to get derailed from our efforts to stay active and healthy. Here are some simple strategies to keep you strong, fit and trim throughout the holidays.

Tip #1 – Choose integrated exercises to use as many body parts as possible

Try to choose exercises that require multi-joint movements. If you recruit several different muscle groups when performing an exercise, then you will boost your metabolism quickly and get the fat burning effects in a shorter period of time. For example, try doing split lunges and overhead presses at the same time – targeting both upper and lower body.

Tip #2: Choose exercises that move body parts quickly

“Explosive” movements will burn more calories during your workout and for hours following, then doing steady state exercises. It not only works your heart through cardio, but also on strength and endurance. Exercises such as medicine ball slams, squat jumps, burpees, treadmill sprints, and fast bicycling are great examples.

Tip #3: Choose exercises that you don’t usually do

Our bodies are smart machines that need to be challenged to get the best results. By choosing exercises that your body is not familiar with, you will burn more calories in less time, because your body will be less efficient with new moves. For example, if you usually do standing bicep curls, try standing on a BOSU while doing hammer curls. Don’t be afraid to expand your knowledge and try something new. It will stimulate your body and mind!

Here’s a quick and easy multi-joint home workout that does not require equipment:

25 Push Ups With Taps
25 Crunches With Legs In Air, Reaching Up To Touch Toes
25 Alternating Lunges
25 Mountain Climbers
25 Jump Squats
*Repeat Workout 3X

This 30-minute workout routine is challenging for your heart and body:

5 Minute Set

1 Minute Jumping Jacks
1 Minute Stairs
1 Minute Burpees with Push Up
1 Minute Dolphin Jacks – Clap Hands In Front
1 Minute Jump Squats

4 Minute Set

1 Minute Squat with Overhead Press
1 Minute Alternating Lunges with Bicep Curls
1 Minute Squat with Overhead Press
1 Minute Alternating Lunges with Bicep Curls

3 Minute Set

10 Push Ups
10 Bent Over Rows
10 Front Raises
10 Tricep Dips
10 Bicep Curls
*Repeat For 3 Minutes

2 Minute Set

30 Seconds Squat Jumps
30 Seconds Mountain Climbers
30 Seconds Squat Jumps
30 Seconds Mountain Climbers

1 Minute Set

20 Seconds Plank
20 Seconds Plank with Shift Forward And Back
20 Seconds Plank with Arm Extension

*REPEAT Entire Workout Routine

For more information and tips on how you can make the most out of every workout routine, visit www.ymcaofsimcoemuksoka.ca. Your YMCA membership includes complimentary wellness appointments with a certified personal trainer to help you set individual fitness goals and keep you on track.

Get inspired by visiting us at www.whythey.ca. Join the Y between January 1 and February 28 and pay $0 join fees!

By Teresa Zacharias who is a personal trainer at the Barrie YMCA.

 

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