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

[David P. Dillard]

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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

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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

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A shorter URL for the above link:

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https://tinyurl.com/y7y5jtaw

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If theres any time for excuses, its during the holidays when sweaters come
out, socializing heats up and the overindulging begins.

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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.

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They start out defeated, already shutting down the possibility of staying
active and fit during the holidays, Donavanik said.

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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.

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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.

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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.

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Here are some pro tips for getting the maximum fitness benefits in the
shortest amount of time over the holidays:

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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.

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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.



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The complete article may be read at the URL above.

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