Is It Time to Change Your Exercise Routine?

You go to the gym at the same time each day, do the same cardio and strength routine or take the same class, wear the same type of work out clothes, and wind down the exact same way every time. Does this sound familiar? If so, listen up: It’s time for a change.

Every day, our lives are scheduled. We get up at a certain time, go to work at a certain time, eat at a certain time, and if possible work out at a certain time. Your workout should be your daily escape, not something you do like a machine just going through the motions. For the best results, you should be switching up your fitness routine all the time. For some this may be every day, for others every three days, and still others every three weeks.

To figure out when and how is exactly right for you to change your routine, here are a few guidelines.

When to Change Your Exercise Routine

Your Body isn’t changing.  If you train the same way day in and day out, you will not experience continuous growth.  The human body adapts quickly to exercise stimuli, and once it adapts it needs change.  To put it simply, think about people who drink coffee, tea, or energy drinks to kick-start their day.  They may start off with one cup or can.  But as time progresses, their bodies adapt to this stimulant and more is required to get the same effect.  This is exactly how exercise works.  Let’s say you start taking a dance class, a cardio class, or a weight training or movement program.  Eventually your body will adapt to the stimuli and need more change to grow.

You’re bored. Send your body on a first-class vacation to a place that has never been before. If you’re an elliptical queen, jump into a cardio dance class. Pilates people, try weight training. And if you work out alone, ask a colleague or loved one to join you. It’s hard to stay committed to anything that you are not excited about.

You get injured. If your workout leaves you sore and tired, that may be a good thing, as long as it’s not too much. Performing a workout should make you energized and lift your emotions. Yes you may feel sore and tired the next day, but a continuous feeling of being tired and not able to recover from a workout may be a sign of overtraining, which can lead to burnout or, worse, injury. To avoid overtraining, implement a recovery period of three to seven days of workout rest every eight to 10 weeks.

How to Change Your Exercise Routine

Make a slow transition. If you have been training in one linear fashion, say on a treadmill or elliptical four days a week, don’t jump into a intense multi-dimensional cardio class and attempt to keep up with the instructor. Start slow. When you head into the new class, let the instructor know your background or discuss the best class for you with the facility’s group exercise instructor.

Ask for help. When you’re switching to a new workout entirely, make sure you know how to do it correctly. For example, if you’ve never lifted a weight and are thinking of incorporating strength into your routine, consult the fitness manager and ask for a free training session to learn proper technique.

Change your intensity. If you feel that your workout has become less of a challenge, gradually increase the intensity. So if you are taking 60 seconds between each set, drop your recovery to 45 or 30 seconds. Another way to increase intensity: If you have an hour, set up 20-minute fitness challenges and work without taking a rest, or see how many repetitions you can achieve of your favorite exercises. Remember to always practice good form.

Add a partner to your mix. Having your besty sweat it out with you will naturally push you harder. Plus he or she may have be able to introduce you to a new style of training, workouts, or exercises, and may make it a lot more fun.

http://www.shape.com/blogs/fit-list-jay-cardiello/it-time-change-your-exercise-routine

The positive health effects of relaxation are seemingly endless, spanning from reducing blood pressure to improving concentration and reducing feelings of anger and frustration. We all need to take a break from the stresses of everyday life, and luckily you don’t need to be a yoga aficionado to unwind.

Eat (and sniff) citrus fruits. A study published in Psychology Today called vitamin C a “stress buster” because of its ability to prevent a spike in anxiety-inducing cortisol.  Snacking on citrus fruit or taking a vitamin C supplement can lessen you physical and psychological reactions to stress and help you unwind.  Even just the smell of these acidic fruits may be enough to reduce anxiety (as well as help with digestion)!

Take a stroll outside. When we exercise outside, our levels of the stress hormone cortisol are reduced more significantly than when we work out indoors at the gym or on the treadmill.  Plus you may get a boost of energy – some research suggests that just being in nature reduces exhaustion and increases your get-up-and-go!

Take some time to check out the fishies. Ever wondered why there are always fish tanks in your doctor’s or dentist’s office.  Research conducted found that only five minutes of contact with aquariums, or other nature-like features, significantly decreased feelings of stress anger, fear and other unpleasant emotions.

Listen to some music. Music can elicit feelings of euphoria and intense pleasure in the human brain.  Music increases the production of dopamine, the neurotransmitter that plays an important role in relaxation by decreasing the production of stress hormones.  We may also look to our favorite playlists when we’re feeling stressed or need a moment of peace.

Meditate.   OK, so this isn’t a wacky way to relax, but it’s one that’s almost guaranteed to work.  Meditation is a scientically proven way to reduce stress and negative emotions in the body according to the Mayo Clinic.  When you meditate, which can be accomplished through guided meditation or other forms such as yoga or Tai Chi, be sure to dim the lights and set a soothing atmosphere.

http://health.howstuffworks.com/wellness/stress-management/national-relaxation-day-pictures.htm

Playground Parenting

National Playground Safety Week is April 18 to 22 — are you checking your phone or watching your child? A playground observation study, conducted by researchers at the University of Washington in Seattle, found that adult supervisors didn’t spend too much time on their phones, but when they did, they became so distracted that more than half failed to respond to the children. For example, when children called out to adults from the playground, 56% of the time the adults did not respond, speak or look away from their phones. Consider putting the phone away when you and your children are at the playground and being present.

http://health.gov/dietaryguidelines/dga2005/healthieryou/html/breakfast.html#4

Jan. 13^th Health Horizons Lunch and Learn, 12:00-1:00, AU326 with Barbara McGahey Frain, MS, SCT(ASCP)^cm Clinical Assistant Professor, Education Coordinator Indiana University Cytotechnology Program

Please bring your lunch and join the Healthy Horizon’s staff for a presentation by Barbara Frain – There are no less than five (and probably more) organizations publishing cervical cancer screening guidelines.  Primary HPV testing was approved as a cervical cancer screening method in 2014. Numerous publications offer differing data and outcomes. With our national focus shifting to promoting wellness rather than treating disease, what are health-minded “clients” to do? We’ll discuss the history of cervical cancer screening in the United States, the current rate of cervical cancer in the US and worldwide, and how to navigate the current screening guidelines.

RSVP to healthyhorizons@butler.edu!

The Healthy Horizons staff wishes everyone a healthy, safe, and peace filled holiday.

See you in 2016!

Ingredients

1. 3/4pound spaghetti (whole-wheat is a good option)
2. 1pound skinless salmon fillet
3. kosher salt and black pepper
4. 4 tablespoons unsalted butter (healthier alternative – 2 T butter and 2 T olive oil)
5. 2 leeks, sliced
6. chives, chopped

Directions

1. Cook the spaghetti according to the package directions.
2. Meanwhile, season salmon with ¾ teaspoon kosher salt and ¼ teaspoon black pepper. Cook in 2 tablespoons of the butter in a large nonstick skillet over medium-high heat until opaque throughout, 4 to 6 minutes per side; remove and flake. Add the leeks to the skillet and cook until tender, 4 to 6 minutes.
3. Toss the spaghetti with the salmon, leeks, remaining butter, and chives.

https://www.youtube.com/watch?v=AarAHwDCjuk