FIND BALANCE IN YOUR NEW WORKOUT ROUTINE
by Jessica Kopp, Co-Owner RISE Fitness Community
So life is upside down right now and you do not know if you are coming or going. You are used to routine in life, at home and with your workouts but that has all changed and where do you begin to create some normalcy? Many of you have been working out with RISE for some time and have found a balance in fueling and exercise that is helping you to reach your goals. Here are some tips to help you stay on track and still reach your goals.
Aim to exercise 3 to 5 days per week based on your current activity.
Change up your sources of exercise, 2 days of cross training and 3 days of running or 3 days of cross training and 2 days of running.
Quality exercise over quantity, more is not better. There is a point of diminishing returns and too much exercise can lead to overtraining, fatigue, and injury.
Allow for two days of ample rest and recovery.
The quality of your food matters. Focus on eating nutrient dense foods.
Food is fuel, if your goal is athletic performance then adjust your macronutrients (carbohydrates, protein, & fat) to 60% carbohydrates, 20% protein, 20% fat, weight maintenance 50-55% carbohydrates, 20-25% protein, 25-30% fat, weight loss 40% carbohydrates, 30% protein and 30% fat.
Try not to mistake hunger for thirst. Oftentimes when we think we are hungry we are actually thirsty. Women should aim to consume 91oz of water daily and men 125oz
Get a good night's sleep. During sleep our bodies are working to repair, recover, build, strengthen, grow and defend.
Count your steps, 10,000 per day.