Here comes the HOLI-CRAZY!
We are on the fast track to the last few days of the year and leading up to the big Christmas and New Year’s Eve parties. Food everywhere. Clothes that are getting a little snug with all the extra salt and sugar. Nobody wants the pass up the favorite treats that come around once a year. So, let’s get busy chasing Rudolph.
This is one of my favorite songs and I needed this little pick-me-up after being on the sidelines from being sick. I’m no longer a “beginner”, but at various times in my running life, I have had to go back to the basics. This is for beginners, those returning from injury, an “easy” shuffle for those in distance training, or those who want to make the leap from walking to running. In my particular case, nothing kills my lung function more than bronchitis and pneumonia. It is clearly a case of the legs are willing and more than able, but the lungs will not NOT behave. I did this workout and honestly, I struggled. My lungs, still congested, were on fire and I had a very hard time breathing.
For this one, the identifiers “briskly, slowly, and fast” are relative. The Intensity measure is the treadmill mph, but feel free to choose a higher mph for a starting point.
This week is the start to a very busy holiday season that is fast approaching! It is also the start of those great ideas “When I decide to __________ in January……” We all get to that point in the fall when we put off healthy habits and instead, think about the great changes to make in January. And with the cold weather and darker days, activity is one of the first things to get put on that January list.
Maybe this year should be different?
Whether your goal in January is to lose weight, lower/raise health related numbers, take up running (I say YES!), or take your first CrossFit class (EVEN BETTER!!!), there is something you can start doing now that takes no equipment but will require some time.
This last week of November, start a walking fitness plan. Just walking. Nothing fancy. Nothing crazy hard. That’s what is waiting for you in January. Why is this a good idea?
- Motivation. Wouldn’t you like to wake up on Jan. 1st, ready to take on the rest of the cold, dark winter knowing you are already in better shape than you were 5 weeks earlier?
- Preparation. Most fitness plans of any kind suggest that you be healthy enough to walk 30 minutes. Most of us laugh that off because, if our legs are not injured, walking for 30 minutes shouldn’t be hard. But put down the phone, pump those arms, and move the legs faster and those 30 minutes can (and should) leave us breathless. And THAT is the kind of cardio fitness we should have before starting any kind of structured fitness plan. Don’t wait until January to do the prep work.
This program below will take you from the couch to walking 2.5 hours per week. As you gain cardiovascular fitness, try the following tips:
- Move faster, taking brisk strides to keep the heart rate up.
- Extend time up to 30 minutes.
- Add incline to challenge your fitness.
- Include some hills or include stairs.
The main point is to make a choice NOW to work NOW to get ready for your big New Year’s goal.