- Music Music helps you go the distance… literally. A study published in the European Journal of Sport Science shows that participants listening to music traveled further while cycling and ha a more positive attitude toward their riding experience post-exercise.
A good pair of athletic shoes is a must. Poorly made or poor fitting shoes may cause knee pain or back pain. It’s important that your whole body is properly supported by a sturdy base. Any shoe store should have a specialist on hand to help you determine the proper fit for your feet and walking pattern. Every shoe carried at the PRO Shop has been approved by out in-house podiatrist, Dr. J. Mari Adad.
Here’s a simple breakdown of the many recommendations out there: Drink a couple glasses of water (16 oz.) 1-2 hours before your workout. During your workout drink 4 oz. (1/2 cup) for every 100 calories burned. If you don’t know how many calories you’re burning, shoot for 4 oz. every 10 minutes. Keep drinking when you’re finished exercising. Your metabolism is still working overtime, even when you’ve stopped, and your body needs water to keep those metabolic processes running smoothly. Just to be sure you’re getting the right amount of water for your body, make sure your urine is light yellow or even clear throughout the day.
- Heart Rate Monitor
Wear a heart rate monitor to ensure the intensity of your cardiovascular workout is appropriate for your level of fitness, your age, and your goals. If you’re unsure of your Target Heart Rate (THR) zones, you can access age predictive charts online and on select pieces of cardiovascular equipment. However, if you’re looking to find your specific THR zone, any one of our qualified PRO personal trainers would be more than happy to set you up with an appointment to determine your individual training zones.
- A Plan
When coming up with a plan, you want to consider your goals. Your goals will determine how often you should incorporate strength training, what level of resistance you should start with, how many repetitions and set you should do, and how often you should progress your workouts. Your goals also determine the intensity, duration, and frequency of your cardiovascular workouts. By setting a plan, you’re more likely to succeed.
Goals are essential in developing the right plan specifically for you. Goals are also necessary in maintaining motivation. Once you have resolved to lose 10 pounds in 2 months, or improve your race time, or develop a healthy lifestyle, you know that the only way to proactively pursue your goals is to get to the club and do your workout.
The clothes you wear can make or break your workout experience. Comfort is always the number one factor to consider. While cotton works well for many, cotton blends offer more than just comfort. When choosing your outfit, look for clothes that are lightweight. This is an indication that they will dry faster than all-cotton garments.
- Support System
It’s tempting to think that we’re fully independent and capable of accomplishing whatever we set our minds to without help from anyone else. However, in reality, everyone needs encouragement and support in order to remain consistent in fighting to reach the finish line. Some great ways to add accountability to your workout are to meet with a personal training (individually or, better yet, with a friend to add more accountability and fun to the workout), set up regular workout dates with a friend, or take a group fitness class, the larger your support system becomes as the instructor and other regular class attendants will expect to see you there.
- Proper Fuel
We’re all familiar with the saying “You are what you eat.” Often, it’s said as joke, but when you think about it, the food and drink that you consume breaks down so that it can enter the bloodstream which carries nutrients to different parts of the body for energy (whether it’s energy to move, repair, build, or fight off illness). The quality of nutrients you consume plays a large role in the quality of life you live. Many of us have forgotten how to respond to the signals our body gives us regarding hunger and satiety (or we’ve learned to ignore them). With the assistance of a PRO Registered Dietitian, you can re-learn healthy eating habits and proper responses to physiological signals.
If your workout isn’t fun or enjoyable in some way, its unlikely that you’ll stick to your program for very long. At first, it may be difficult to find an activity that you really enjoy, but if lifelong, holistic health is something you desire, it’s worth the effort to find an activity you look forward to participating in. Mix it up and try something new!
Originally from PRO Pulse March-April 2010
By Michelle Magnotti