Let's face it, traditional cardiovascular activity can be boring. I'm a huge advocate of physical activity, but I recognize that not every activity suits all people.
This week, I'll help you identify your fitness "profile" so you can find a workout regimen that works better for you. Plus, I'll present an exercise designed to mix up traditional cardiovascular programming.
As someone who has created what feels like thousands upon thousands of workout programs, I've learned that the most successful clients typically enjoy their workouts. This happens for two main reasons. First, the individual is physically suited for the activities chosen. Second, the activities directly relate to the client's fitness goals. The client remains mentally engaged and has a vested interest in the outcome.
Any exercise program should begin with those two components as the cornerstones for success. The trick is knowing exactly which activities you're best suited to, mentally and physically. So you'll want to ask yourself a few questions and evaluate your overall fitness goals.
Injuries and physical limitations should always be at the top of the list. If you've had knee surgeries, shoulder surgeries or a history of back problems, your desire not to make things worse should automatically eliminate some activities.
Clients who have had multiple knee surgeries and are left with limited joint cartilage will want to avoid high-impact exercises such as running or jumping. People who've had a lifetime of back pain may be better suited to swimming, because buoyancy offsets the pull of gravity on bodies.
These considerations are absolutely paramount in maximizing your opportunity for success.
The other main issue is your psychological profile. For those with a more competitive personality, a boot-camp workout like CrossFit could make sense. Other people will thrive by exercising alone.
Are you the type of person who prefers to exercise outdoors whenever possible? Do you like to watch television during your workouts? These questions really need to be answered, and the answers taken seriously.
Once you've got the physical and psychological questions answered, you should have a much better idea which direction makes the most sense for your program.
This week's exercise is a nice alternative for those who don't necessarily like traditional cardiovascular activities, but prefer an interval-style workout. The BOSU Quick Step is a fun way to keep the heart rate up with short cardio bursts.
1. Turn the BOSU (Both Sides Utilized) ball with the ball side facing up.
2. Stand to the left of the BOSU with your right foot in the center of the ball.
3. Quickly step across the BOSU by replacing your right foot with the left and moving your body to the right side.
4. Keep your left foot on the center, and reverse direction to the left side of the BOSU.
5. Continue quickly moving from side to side as you perform 25 total steps across.
This exercise is appropriate for almost all fitness levels, but is particularly useful for those who enjoy a more varied workout with strength and cardio mixed in. The BOSU adds a layer of balance training, which is a nice bonus.
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.
ActiveStyle on 07/14/2014