Warm Up

Why warm-up? According to the American Council on Exercise, a warm up does the following:

1. Leads to efficient calorie burning by increasing your core body temperature
2. Produces faster, more forceful muscle contractions
3. Increases your metabolic rate so oxygen is delivered to the working muscles more quickly
4. Prevents injuries by improving the elasticity of your muscles
5. Gives you better muscle control by speeding up your neural message pathways to the muscles
6. Allows you to work out comfortably longer because all your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood
7. Improves joint range of motion
8. Psychologically prepares you for higher intensities by increasing your arousal and focus on exercise

Talk Test

If you don't want to track your heart rate, there are other ways to determine your intensity during exercise. One method is the talk test.

When you are exercising at a moderate intensity level, you shouldn't be so winded that you cannot talk. You should still be able to carry on a conversation with your workout partner. However, you should be working hard enough that you do not have enough breath to sing.

If you are doing intervals or performing at a more vigorous intensity level, your ability to hold a fluent conversation may be more stilted.

Intensity & Heart Rate

How do you know if you are working too hard or not hard enough? Tracking your heart rate is one way to determine your intensity.

To calculate your Exercising Heart Rate:

• Pause
• Find your pulse, preferably in your neck
• Count the number of beats in 15 seconds
• Multiply that number by 4

What does it mean? First determine your Age-Predicted Maximal Heart Rate by using the equation below:

220- your age = Your Age-Predicted Maximal Heart Rate

Your Target Heart Rate Zone is 60-85% of your Age-Predicted Maximal Heart Rate. When performing cardiovascular activity, your exercising heart rate should fall in this zone.

Slow & Steady

When it comes to exercise, most people still believe in the philosophy of “no pain, no gain.” While it can be nice to feel that muscle burn during a workout, you do not want the after-affects of exercise to cripple you for days after.

Going full force or pushing too hard when beginning an exercise program can lead to soreness and injury. This can also be discouraging when you are trying to get into a regular exercise schedule, as it’s difficult to be motivated to exercise if you can still barely move from your workout two days ago!

When starting a new exercise program, or even just a new exercise, start slowly and increase your time and intensity gradually over time.

Cardio Workouts

Cardiorespiratory, or aerobic, activity is recommended on a daily basis. In order to improve your level of cardio fitness, your workouts should include a minimum of 20-30 minutes of aerobic activity at least three to four times per week.

Aerobic activities are activities in which you are in constant motion and can sustain an elevated heart rate over a period of time. They include, but are not limited to, running, walking, swimming, dance, cross-country skiing, and several kinds of sports. There are so many different types of aerobic activities that if you feel yourself getting in a “rut,” spice things up by trying something new!

Exercising in the Cold

During these winter months, you should take extra precautions if exercising outdoors or in the cold. Below are some tips for exercising in the cold.

• Dress in layers so you can easily add or remove clothing as needed.
• Choose fabrics that wick sweat away rather than absorb. Avoid cotton.
• You lose a large amount of body heat through your head, so wear a hat or keep your head covered to help you stay warm.
• Your extremities (hands and feet) receive the least amount of circulation when you are cold, so make sure they are properly covered to prevent frostbite.

Exercising in the Dark

Whether early morning or evening, if you want to exercise outside during the winter months, you may end up exercising in the dark. Below are some tips for exercising in the dark.

• Be sure to wear light colors, a reflective vest, or carry a light.
• Watch out for traffic, as drivers may have a harder time seeing you.
• Try to avoid unlit, sparsely populated areas.
• Bring a cell phone with you and make sure someone knows where you are going.
• If possible, exercise with a buddy for a safe, enjoyable workout.