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Fall Into Winter Fitness Challenge: Week #4

Fitness Challenge

You’re at week #4 of our Fall Into Winter Fitness Challenge!  Awesome job!  Now it’s time to put everything we’ve learned in the past 3 weeks together into an interval training workout!

Need to catch up on the first 3 weeks?  No problem!  Watch our demo videos HERE to see LSTC’s Kate Zanoni show you how to do Bent Over Rows, Goblet Squats, and Standing Side-Bending Oblique Crunches properly.

JUST TO REVIEW: All month long, Loudoun Sports Therapy Center is putting you up to a Fall Into Winter Fitness Challenge.  Our goal is to help you stay active during the Fall and Winter months, which can become a challenge as daylight fades into cold winter nights and holiday festivities (often involving unhealthy foods) take precedence over exercise.

For the month of November, we are introducing you to aerobic interval training. This may sound intimidating, but it is not as complicated as you might think. Intervals are alternating bursts of intense activity performed in several rounds along with bursts of lighter activity. For example, if your exercise is walking, you may want to consider performing intervals of light-paced walking along with fast-paced walking, alternating every two minutes. If you are a runner, consider jogging for 2 minutes, then sprinting for 30 seconds, repeating each round of intervals for 10-12 minutes.

Interval training can help you maximize your workouts so that you are getting the best results from your exercise routine.

The Benefits of Interval Training

Whether you’re a beginner or an expert who’s been exercising for years, interval training can help you add a little pizzazz to your mundane workout routine. Consider the following benefits:

  • You’ll burn more calories.The more vigorously you exercise, the more calories you’ll burn — even if you increase intensity for just a few minutes at a time.
  • You’ll improve your aerobic capacity.As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you’ll burn by keeping up the pace for the full 60 minutes.
  • You’ll ward off boredom.Turning up your intensity in short intervals can add variety to your exercise routine so it won’t feel boring.
  • You don’t need special equipment.You can simply modify your current routine by adding in periods of quicker activity.

 Equipment: Use a Kettlebell or dumbbell; begin with a weight you can handle safely.

How it works: During the first three weeks, Kate introduce a new exercise to you. Now it’s time to combine the exercises and perform intervals. Perform each exercise for 12 reps (per side where applicable).  Repeat the entire series of exercises three times.

Week 4: Intervals

Perform bent over rows for 12 repetitions:

bent over rows 2 for web

Perform goblet squats for 12 repetitions:

goblet squats2 for web

Perform side-bending oblique crunches for 12 repetitions.

oblique stretch3 for web

Repeat the series of exercises 3 times. Once you are comfortable with the interval series, perform for your best time while maintaining proper form and safe control of your kettlebell or dumbbell.

Need an extra boost to your interval workout? Add in a 30-second to one-minute plank followed by 20 jumping jacks to each round of exercises.

Please note, before starting any exercise program, it is important to get clearance from your doctor to ensure you are healthy enough to participate in activity that will raise your heart rate.

The Fall Into Winter Fitness Challenge continues next month!  Stay tuned for weekly demo videos and blogs with exercises to help keep those pounds off while you travel this holiday season.  LSTC’s Kate Zanoni has some great exercises you can do anywhere to make sure you break a sweat in between those hearty meals.

For more information about the challenge or to find out more about physical therapy in general, call 703-450-4300 TODAY to speak with a member of our team.  PHYSICAL THERAPY HELPS YOU LIVE LIFE PAIN FREE!