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In the summer most of us are more active because we’re outdoors enjoying the weather and our favourite sports, whether it’s inline skating, biking, tennis, golf or baseball. And let's not forget that this is a time when people are training for fall charity walks or runs. But as we shift from summer to fall, it’s important to maintain your fitness level and to make changes to reflect your new objectives.
When revamping or starting a new workout, finding the right variables is key to reaching your goals.
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4 vital workout keys
1 Frequency
The number of workouts a week. While individual needs vary, the Canadian Association of Fitness Professionals recommends 5 to 6 days a week of moderate to high intensity training. Be realistic; make commitments according to your schedule. Schedule workouts in your daily planner.
2 Duration
Do a minimum 30 minute session to reap the benefits of your exercise, but you can certainly exceed this amount.
3 Intensity
How hard you work out using heart rate zones. To burn fat you want a lower heart rate (50-75% of maximum heart rate. Refer to Target Heart Rate Formula at end of article). Take your pulse during activity by palpating pulse in neck or wrist for 10 seconds and multiply by 6 for 1 minutes worth.
4 Type
Choose exercises you enjoy and do a variety of these during the week: cardiovascular – brisk walking, jogging, cycling, swimming; resistance training – weights, pilates; flexibility – yoga.
Keep your fitness level high with these do-at-home resistance exercises.
Exercises
 Standing band assisted squat
whole body exercise, mostly glutes and quads
Attach resistance strap, or towel around a supporting object. Stand with feet hip width apart, toes straight forward. Hold the band in each hand; elbows at sides. Squat as if sitting in a chair keeping spine straight. Stand up slowly and repeat. Work up to 2 sets of 20 repetitions.
 Bridge with chest press
glutes, chest, core
Lay on back, hips in a bridge extension and press weights upwards towards ceiling. Slowly return arms to start, elbows touching the floor. Ensure neck stays long on mat. Repeat. Do 2 sets of 12-15 repetitions.
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 Prone overhead lat reach
core, latisimus dorsi, triceps, pectoral muscles
Lay on mat; arms straightened upwards holding a weight; extend arms overhead, then back to chest level. Keep abs tight and arms straight. Do 2 sets of 15 repetitions.
 Inner thigh squeeze with yoga ball
glutes, adductors, hamstrings, core and pelvic floor
Lay on mat, neutral spine. Squeeze ball between knees and raise hips into bridge
position. Ladies, add the Kegal pelvic exercise at the same time. Do 2 sets of 10 repetitions.
 Abductor hip strengthener
outer hip area muscles
Lay on mat, neutral spine.
Resistance band wrapped around thighs; pull knees apart, focus on using the
muscles of the outer hips. Do 2 sets of 10 repetitions.
 Assisted V-sit back row
core, arms and back
Sit on mat, legs lifted and band securely under feet. With straight spine and abs
in; kick legs out, rowing back with band while squeezing shoulder blades together. Work up to 2 sets of 15 repetitions.
photography: John Halenko
Cherilee Garofano of Envision Wellness, a corporate and in-home holistic nutrition and training company. 416.200.1501, 2276 Queen St. E., envisionwellness.ca
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