Q: I'm just too pooped to workout today. What to do when you feel that way?
A: Try this: go for a jog and just start out with a warmup. Tell yourself you are ONLY going around the block. You can start with actually doing a very slow jog or just start with walking. If you feel still so tired that you just want to come back and rest, then go home and rest. Seriously. Watch a movie, get in some reading or go to bed. Take it easy.
Do the same with weight training. Some days you want to train like you usually do but your body just isn't feeling that way. Respect what your body is telling you. Try using lighter weights (e.g. go 2.5-5 pounds lighter or even lighter still) and/or go for higher reps. You can also take a little more rest between sets or even do a different but lighter workout than you usually do. Examples:
In short, try adapting your exercise routine that day to make it a lighter work load. If that fails and your body just isn't having it, then throw in the towel and get in some needed R&R. Your body will thank-you and will be back up to par or even want to train harder next time around.
To balanced days ahead,
Q: Do you recommend working out if you have a cold or flu?
~Sick to Workout
A: If you are sick, your immune system is trying to recreate needed homeostasis for proper body functioning. Depending on how you feel and how sick you are, you might be able to get in some cardio. Going for a jog, walk or bouncing on a trampoline will tap the aerobic system and help with circulation. You'll be able to burn some calories while working out and once done, your body might feel better with that extra oxygen boost (indicating that your body is on the mend) OR it might feel tapped out and really need to rest. In that case, REST.
Weight training is different in that you are using a different energy system (anaerobic): you are using a catabolic process (aka hypertrophy) to create tears in the muscle and then repair itself. That means that after you finish working out, your body is still in the process of repairing itself and requires needed protein to do that work. Since your body is already occupied with fighting some nasty germs in the system, you might want to therefore:
Remember that having a cold vs. the flu is not the same thing. When you have the flu, you have a fever, muscle and body aches, a sore throat, stuffed up and/or runny nose, maybe a headache, lack of concentration, and a host of other symptoms --- not exactly the ideal mind frame to want to be working out. The Bottom Line is that as with any exercise program, using your body and its signals to see where it's at are really the best measures to decide what course of action to take.
So listen to your body and do what's best for you!
To healthy days ahead,
Q: Hi Cat,
I need to get in some cardio and I'm finding it so hard to stay motivated while I walk on the treadmill. Can you give me some ideas on how to stay motivated?
~Slow go here we go
A: Thanks for your question! The first thing I want to address is why you feel you must get in cardio. Yes, exercise is important for the body, but it's also true that there are many ways you can work your heart besides walking on a treadmill! The point is, do what you love. Stick with exercises that you adore and that make you want to do them (maybe even want to do them more!). So if you find what you are doing to be a chore, ditch it and find something that interests you. If working out with a friend helps to keep you motivated, then do that. Or maybe you'd rather do group classes, where you can meet other people and workout. There are many other options than going it solo on a treadmill!
While walking is a good exercise, I wonder if it's just because you are bored while walking on the treadmill. There isn't much scenery to observe, however if you walk (or jog) outside, it might be more interesting for you. You could also do what's called "speed play," which is where you play with how fast you walk/jog. For example, you could run for 2 minutes @ 10 miles per hour and then walk up a steep hill for 1 minute, then repeat this cycle for 30 minutes. Running at such a fast pace would keep you focused on what you are doing instead of feeling bored. Speed play is also called interval training and it's a good way to burn fat :)
Here are some other great ways to work your heart and get in your cardio:
You see?! There is quite a plethora of options out there and it's up to you to try them and see which ones call to you! I'd advise doing a Google search in your area. Gyms, fitness clubs, recreational centers, sport organizations and dance studios are but a few places where you'll be able to find and participate in such fun activities.
To fun cardio days ahead,
Fit Tips & Workouts by Cat Wilson
Go ahead, Get Fit! Your Body Deserves It...and So Do You :)
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