It happens every year as New Year's resolutions fade; no matter how vigorous your exercise routine is, if it doesn't fit with your lifestyle, it gives way after months, weeks or even days. If you've been exercising regularly for a considerable period, dropping the routine may trigger a noticeable change in your weight, muscle tone and overall fitness. Take the sudden change as a signal to formulate a better workout regimen and get better results.
A Gradual Plan
If the initial plan to run twice a week has failed, set a more manageable goal. It's possible that your lifestyle has changed to make twice-weekly runs impractical. If a baby has come along, the holiday season has started up or your job is hitting its peak season, plan a routine around those circumstances. Instead of aiming for a certain weight by the end of the month, plot the goals for further into the future. Chart the progress in terms of activity, not results. For example, aim to take a walk two to three times a week every week for the next six months. As you stick to a reasonable goal, gradually build upon it.
Breaking it Down by Calories
If you used to run twice a week, it's likely that you'll see a change in caloric intake and output. According to Harvard Medical School, running for 30 minutes at 5 mph burns about 300 calories in a 155-pound person. If you were running for one hour a week at that rate, you'd be burning off one extra pound of fat every six weeks or so. If your schedule no longer accommodates the running, make up for the difference by curbing caloric intake. Choose foods that are high in nutrients but relatively low in calories -- foods such as fruits, vegetables and whole grains.
Minimum Weekly Exercise
Even if the caloric intake is reduced to make up for the decrease in exercise, regular activity is still vital to overall health. The Department of Health and Human Services advises at least 150 minutes of moderate aerobic activity or 75 minutes of more vigorous exercise each week. In addition, the guideline stipulates that adults should do a strength training activity at least two times per week.
Motivation
To make sure you stick to the new plan, check that it aligns with your schedule and personal needs. If you found it challenging to fit two exercise sessions into the week, look for creative ways of squeezing in time. Waking up 30 minutes earlier may be more agreeable than putting on your running shoes after a long day at the office. If 150 minutes per week is daunting, start out slow. Plan to reach the recommended minimum by a certain date. Write the sessions into your agenda or calendar, and treat them like any other type of appointment. If you get bored of a specific activity, such as running, mix it up with group sports, exercise classes or circuits around various parks and scenic locations.
References
- Mayo Clinic; Fitness Programs: 7 Tips to Staying Motivated; February 2010
- Harvard Medical School: Calories Burned in 30 Minutes for People of Three Different Weights
- Mayo Clinic; Counting Calories: Get Back to Weight-Loss Basics; December 2009
- Mayo Clinic; Exercise: How Much Do I Need Every Day?; Edward R. Laslowski; February 2011
- Mayo Clinic; Fitness Programs: 5 Steps to Getting Started; December 2010
Member Comments