Lately, I’ve been all over the map, fitness-wise. I’ve been marking 5-6 days of week and mixing it up according to my tastes with running, yoga, fitness DVD’s, strength workouts, Dan’s workouts, tennis, golf, etc. My lack of planning caught up to me a little bit this week, however. After a fairly strenuous weekend (I burned 3200 calories on Sunday!), I decided to head out for a run on Monday, because I felt like doing SOMETHING. About .3 of a mile in, I got a bit of a scare when I tripped over the speed bump in our parking lot. Oops! Nearly had a repeat of last summer’s sprained ankle incident. I was fine, and opted to walk home versus sticking it out for the run, but it got me thinking that I need to be a bit more strategic about my fitness routine in a few different ways. Here are my upcoming moves (like in chess, always have to be a few steps ahead of the curve!)
1. REALLY use my BodyMedia to watch my calorie deficit/surplus. I should never have more than a 750 calorie deficit. It makes me tired, it eats at my muscle and is just generally not a good plan. Less is not ALWAYS more.
2. Re-evaluate my strength training program. I found this really awesome site, www.aworkoutroutine.com – and I’m going to put more thought into push/pull, not over-exerting certain muscle groups, compound v. isolation exercises, how frequently I work which muscle groups and give my body more time to rest when needed in between workouts. I’m going to be better about writing down what exercises I will do BEFORE I get to the gym (especially when it’s 5:30am and I’m too sleepy to think straight) so I can space things out appropriately and get into a better-educated rhythm about muscle group rotation.
3. Work in cardio strategically – runs, intervals, whatever I’m doing, should be part of a cohesive plan that’s in tune with my strength-focused days. Warming up and stretching are, as always, necessities.
4. Stop neglecting my PT. I was given strengthening exercises to do for my feet and ankles because I’ve sprained both, plus pushed my cuboid out of place, all due to a lack of strength in various ligaments, muscles in my lower legs and feet. I haven’t been as vigilant about them because I was “healed,” but these are constants in my life from now until the end of time, whether I like it or not (curse you, high arches!)
5. Get more active during my work day. When I sit all day (even though I DO have a stability ball chair), and then try to run five miles, my body protests. I need to make more of a point to spend more time standing, walking, moving around and not letting my body get lazy!
What are YOU doing to re-evaluate your fitness goals/routine? Do you have any injuries you have to constantly be aware of and rehab?