Besides cookies and fun, the holidays give a lot of exercisers a big chunk of unscheduled time. It can be squandered or maximized.
This opportunity doesn't come around very often, so let's take advantage of it to get a head start on 2018.
I have a few tips to ensure your days off are leveraged for maximum health benefit. And I'll introduce a simple abdominal exercise that serves as a fantastic "opener" for those looking to restart a fitness program after some time off.
Let's face it, the season is fraught with obstacles to physical activity. Cold weather, party food and cheer, travel and the (wonderful) release from a regular schedule all contribute to lower than average physical activity. Rather than allowing oneself to become a sedentary statistic, embrace the opportunity.
Use your time off well. Physical activity isn't usually the first priority when we wake up to an extra day. Most people visit family, celebrate or simply rest. I'm here to let everyone know that it's possible to weave some physical activity into those priorities and to assure you you'll feel better if you do. Make a point to.
Rule No. 1 is to wake up early on your off days.
Before the day begins and demands increase, take time to plan the day. When could a session be performed? Are there any short windows where a 20-minute workout would fit? Waking up early will give you the time it takes to think things through, rather than rushing around to meet the first obligation and feeling nagged all day because you know you need to exercise.
Secondly, set a realistic physical activity goal. If 20 minutes is all you can manage, take it. Too many people feel the need to set aside 90 minutes or nothing, when a 20-minute, intense workout is probably more effective anyway. Select a reasonable time interval and stick to it.
Finally, choose an activity that's not a hassle to perform. If access to fitness equipment isn't a problem, great. If the gym is across town and it's snowing, then pick something you can do at home.
Setting oneself up for success is about eliminating obstacles as much as anything.
This week's exercise fits right in with a home-based workout because it only requires a towel and a slick surface. The V Slide is appropriate for all fitness levels and can be performed in a matter of minutes.
1. Find a workout towel and head over to a slick surface such as the wood floor in many group exercise studios. Place an exercise mat on the floor.
2. Kneel on the exercise mat with the long ends on your right and left.
3. Spread the towel out on the floor in front of you and place both hands on it, almost touching. Your arms should be fully extended as you begin this exercise on your hands and knees.
4. Slide the towel in a 45-degree angle to the right and allow your hips to drop until you feel a nice ab contraction.
5. As you reach your limit, slide back into the starting position at the bottom of the V.
6. Slide the towel out to the left side at a 45-degree angle with the same form.
7. Move back to the starting position. This is one repetition. Perform two sets of 12 for a great abdominal workout.
The V Slide engages the core muscles at a relatively low intensity. For those just starting out, at first, minimize the amount of hip drop that takes place. As you get stronger, you'll be able to let the hips drop lower and lower until you're almost touching the floor.
It will take time, but the key is to slowly improve day after day. So, use those days off to rock the abdominals with the V Slide and, trust me, your midsection will thank you. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com
ActiveStyle on 12/18/2017