IVGID tip of the week: How to have an effective workout
June 12, 2013
EDITOR'S NOTE: "Tip of the week" is a periodic feature running in the North Lake Tahoe Bonanza, in partnership with the Incline Village General Improvement District, providing locals with various tips pertaining to the recreation opportunities and other services the district provides.
Here are some simple and useful tips to stay active and healthy as we move into the summer season:
Replace your athletic shoes often. At least after every 250-500 miles of walking/running.
Stair climbing, rowing or spinning are low-impact alternatives to running.
Choose exercises that you enjoy doing. You'll be more inclined to stick with a fitness regimen when it includes things you like to do.
Change your fitness routine every 4-6 weeks to prevent a workout plateau.
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Strive to include total body workouts. These include: cardiovascular exercises, strength training (both upper and lower body), core training and stretching/flexibility/range of motion.
Measure your exercise intensity. There are several methods: heart rate, rating of perceived exertion, or the talk test.
Whenever possible, take the stairs instead of an elevator.
Stretching and flexibility are very important aspects of good physical fitness, so don't overlook them. Ideally, you should warm-up with light cardiovascular activity, then stretch after your workout. Don't stretch a cold muscle.
When using cardiovascular equipment (e.g. elliptical trainers), don't lean heavily on the handrails. This will reduce the amount of calories you burn.
For more information on exercise and workout tips or to schedule an appointment with one of our friendly personal trainers, contact Pandora Bahlman at 775-832-1350. Also, access http://www.inclinerecreation.com for information on our exciting summer fitness programs, including the 5 Peaks or Creeks hiking challenge.
Pandora Bahlman is fitness, health and wellness manager for the Incline Village Parks & Recreation Department.