Administrator
|
. . PHYSICAL EXERCISE AND FITNESS : WINTER HOLIDAYS : WEIGHT GAINS : GOALS : STRATEGIES: 5 Can't-Miss Strategies to Keep Your Fitness Goals on Track This Holiday Season . . 5 Can't-Miss Strategies to Keep Your Fitness Goals on Track This Holiday Season Melinda Fulmer November 23, 2017 Los Angeles Times http://www.latimes.com/health/ la-he-staying-fit-through-the-holidays-20171123-story.html . A shorter URL for the above link: . https://tinyurl.com/y7y5jtaw . . If theres any time for excuses, its during the holidays when sweaters come out, socializing heats up and the overindulging begins. . With so much to do, it can be hard to imagine a way to squeeze in the American College of Sports Medicines recommended fitness guidelines of 150 minutes of moderate activity or 20 to 60 minutes of vigorous cardio three times a week, plus strength training and stretching. So many simply abandon their exercise routine until the new year, says Los Angeles-based trainer Mike Donavanik, making it harder on themselves in January. . They start out defeated, already shutting down the possibility of staying active and fit during the holidays, Donavanik said. . Research shows that half the weight you gain over the holidays takes until the summer months to come off if it comes off at all. . Rather than giving up and giving in to the Spanx, Donavanik advises his clients who have an existing fitness routine to compress their workouts into short but intense sessions that get your heart rate up and build strength. . if you can fit in 20 minutes [of circuits] three or four times a week, that will hold you over until January, Donavanik says, when you have more time and energy to tackle those fitness goals. . Here are some pro tips for getting the maximum fitness benefits in the shortest amount of time over the holidays: . If that hourlong cardio class doesnt seem likely given your to-do list, try squeezing in 15 to 20 minutes of high-intensity interval training (HIIT) on the treadmill or at the park, raising your heart rate to 80% of maximum in one running interval for three minutes, then lowering it to 60% in the following three-minute recovery period by walking or slowing to a light jog, says Walt Thompson, the American College of Sports Medicines president. Repeat the sprint-and-recover intervals three or four times each workout. . When you travel over the holidays, its hard to keep up with your strength routine. Donavanik recommends picking a handful of basic bodyweight-based strength exercises such as lunges, squats, pushups and plank-ups that can be done anywhere at your moms house or between stints on Amazon.com. Set a timer on your phone and crank out 15 reps of each, rest for the remainder of the minute and then switch to the next exercise. . . The complete article may be read at the URL above. . . Sincerely, David Dillard Temple University (215) 204 - 4584 [hidden email] http://workface.com/e/daviddillard RESEARCH GUIDE DIRECTORY https://sites.google.com/site/researchguideresourcesongsites/ Net-Gold https://groups.io/g/Net-Gold http://groups.yahoo.com/group/net-gold http://listserv.temple.edu/archives/net-gold.html https://groups.io/org/groupsio/Net-Gold/archives http://net-gold.3172864.n2.nabble.com/ Temple University and Google Sites Research Guides AND Discussion Group Directory http://tinyurl.com/ngda2hk OR https://sites.google.com/site/researchguidesonsites/ FAKE NEWS https://sites.google.com/site/fakenewsresearchguide/ RESEARCH PAPER WRITING https://sites.google.com/site/howtowriteasuperresearchpaper/ EMPLOYMENT https://sites.google.com/site/employmentsources/ INTERNSHIPS http://tinyurl.com/2f9x2wp TOURISM RESEARCH GUIDE http://tinyurl.com/ycko9hqj DISABILITIES AND EMPLOYMENT https://sites.google.com/site/disabilitiesemploymentresearch/ Educator-Gold http://groups.yahoo.com/group/Educator-Gold/ K12ADMINLIFE http://groups.yahoo.com/group/K12AdminLIFE/ Social Work and Social Issues Discussion Group https://groups.io/g/social-work Tourism Discussion Group https://groups.io/g/Tourism Digital Scholarship Discussion Group https://groups.io/g/DigitalScholarship/threads https://groups.yahoo.com/neo/groups/digital-scholarship/info https://digitalscholarshipandscholarlypublication.wordpress.com/ Copyright Research Guide Copyright, Intellectual Property and Plagiarism Sources https://sites.google.com/site/copyrightlawsites/ Fair Use http://guides.temple.edu/fair-use Blog https://educatorgold.wordpress.com/ Articles by David Dillard https://sites.google.com/site/daviddillardsarticles/ Information Literacy (Russell Conwell Guide) http://tinyurl.com/78a4shn Twitter: davidpdillard Temple University Site Map https://sites.google.com/site/templeunivsitemap/home Bushell, R. & Sheldon, P. (eds), Wellness and Tourism: Mind, Body, Spirit, Place, New York: Cognizant Communication Books. Wellness Tourism: Bibliographic and Webliographic Essay David P. Dillard http://tinyurl.com/o4pn4o9 Rail Transportation https://groups.io/org/groupsio/RailTransportation INDOOR GARDENING Improve Your Chances for Indoor Gardening Success http://tech.groups.yahoo.com/group/IndoorGardeningUrban/ SPORT-MED https://www.jiscmail.ac.uk/lists/sport-med.html http://groups.yahoo.com/group/sports-med/ http://listserv.temple.edu/archives/sport-med.html HEALTH DIET FITNESS RECREATION SPORTS TOURISM https://groups.yahoo.com/neo/groups/healthrecsport/info http://listserv.temple.edu/archives/health-recreation-sports-tourism.html . . Please Ignore All Links to JIGLU in search results for Net-Gold and related lists. The Net-Gold relationship with JIGLU has been terminated by JIGLU and these are dead links. http://groups.yahoo.com/group/Net-Gold/message/30664 http://health.groups.yahoo.com/group/healthrecsport/message/145 Temple University Listserv Alert : Years 2009 and 2010 Eliminated from Archives https://sites.google.com/site/templeuniversitylistservalert/ . . |
Free forum by Nabble | Edit this page |