Cool breezes, gorgeous scenery and a hint of cool air -- it's fall! The kids are finally back in school, and now you're back to your old schedule. Take your old schedule and remember to include one thing: exercise. By adding this from the get-go, you increase your chances of actually doing it.
Follow these tips to improve your fitness this fall:
Find the Time
The hardest part about getting to the gym is finding the time to do so. Set aside 30 minutes and join a class at your local gym. Also, if you can't seem to find a sitter for your children, many gyms offer classes for kids as well as adults. Look into a fitness center that accommodates your entire family. You could also alternate nights with your spouse. On one night, he can go to the gym; on the other night, you can go. Just make time for your health -- it's important!
"For those nights that a person can't make it to the gym, I recommend investing in minimal equipment for the home," says eDiets Chief Fitness Pro Raphael Calzadilla. "One doesn't need a fully operational gym; just some dumbbells, stability ball and fun video tape will do the trick. One can get a complete workout with the bare essentials. Plus, it eliminates the pressure of having to go to the gym if an emergency comes up."
Get Back in the Habit
If you find that you have fallen out of the habit of exercising (whether it has been a year or a week), make time to get back into it. It takes 30 days to create a habit so grab your calendar and count down the days. If you are really clueless about what type of fitness routine you should be pursuing, consult your gym about a session with a personal trainer. The first few sessions are usually complimentary, and the trainer will get you on the right track about accomplishing your fitness goals.
"Cardio should be performed three to five times per week for 20 to 45 minutes," Raphael says. "One should work within their target heart rate range. Weight training should be performed two to three times per week for approximately 20 to 40 minutes."
Switch It Up
If you have been swimming laps all summer, switch it up. Why not take advantage of the cool fall weather and head for a jog outside? Why not try to incorporate some weight training into your exercise routine? All of us have hit that dreaded fitness plateau where we get stuck in a workout rut. Well, get out of your routine and try something new. Boredom can kill a good workout!
"Women who become extremely bored with exercise and reach a psychological plateau are best to consider creative and fun forms of exercise such as belly-dancing classes, combination Yoga/Pilate classes or spinning classes," Raphael says. "The body will generally adapt to any form of exercise in approximately three to four weeks so change is essential. In many cases, workout ruts are more psychological (doing the same thing over and over) in nature; changing to a completely new type of exercise is a very good strategy."
Refresh Your Memory
Often we forget what we are supposed to be eating -- we just ballpark what's healthy and not. Well, refresh your memory by visiting the U.S. Department of Agriculture Web site for up-to-date health and nutrition information issued by the U.S. government.
A healthy diet, according to the site, should place an emphasis on lots of fruits, vegetables, whole grains and fat-free or low-fat milk and milk products. The diet includes lean meats, poultry, fish, beans, eggs and nuts. It's also low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.
Raid your pantry, fridge and freezer -- get a fresh start with healthy foods this fall! Also remember that with this new season come new fruits and veggies! You will be seeing lots of orange (e.g. pumpkin and squash) and lots of red (apples). Try and incorporate these healthy and delicious harvests into your meals.
Join a Club
"There are many runners clubs and walkers clubs. Find one that appeals to you," Raphael says. The camaraderie and scheduled activities will be something you look forward to. Hire a personal trainer for a few sessions to get you on the right track. Make sure he or she trains you once or twice per week. You'll get the benefit of a structured workout program, as well as someone to monitor your progress and motivate you to achieve a more fit body.
Raphael also suggests finding a workout buddy. A workout partner will increase your motivation and hold you accountable -- plus it's fun to work out with a friend.
Get a Head Start
How? With eDiets, you have all the dieting, nutrition and fitness information at your fingertips. Can't make it to the gym but want to work out? Log onto the eDiets fitness section for tips on how to get a great workout right at home. Want to try a new diet? Choose from more than 20 meal plans that can be customized to suit you!
Get back in shape this fall by getting into a routine. Healthy eating habits, an active lifestyle and support are the perfect combination to combat fat!
