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An Awesome Read to Start the Day

Spring has sprung! To usher in this beautiful weather, my good friend Meredith is going to teach us how to get the most out of this weather AND a workout! Meredith and I we're instant best friends way back in 4th grade. We ran cross country together in middle school and even then she won all of our races! She taught me these tricks a few years ago and I actually use them every time I go for a run.

With the advent of spring comes warmer weather, more sunshine, the gradual transition to shorts and t-shirts, and best of all the outdoor workout! Were all itching to get outside after a winter of being indoors, so why not move your workout outside, too?

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The Institute of Medicine recommends 60 minutes of vigorous physical activity a day to maintain cardiovascular health and ideal body weight and body composition. But if you're short on time (and who isn't now and then), even 20 minutes of movement can help us tap into the benefits of aerobic exercise and help keep our minds and bodies fresh and active. Here are some tips on getting the most out of your 20-minute workout:

Try a fartlek workout. Fartlek is a Swedish word for speed play and is a form of interval training that boosts your calorie-burning power. Start with a solid 5-10 minute warm-up at a comfortable pace. Then alternate the next 10-15 minutes by running at different speeds. Pick five different speeds at which you can run that range from slow to sprint. Assign each of these speeds or gears a number 1-5. Then say to yourself, for instance, I will run in gear 3 to the next lamppost, or I will run in fifth gear for two blocks. Do your best to maintain that speed until you reach your goal destination. Then relax back into a steady pace and do it again! You can make this workout more challenging by decreasing the down time between intervals (the fast parts) or increasing the number of speedier intervals. Feel free to adapt this training method to biking or swimming workouts, too, for added variety.

This workout works best outside because there are all sorts of added challenges that lie in wait. Our outdoor environment provides unexpected inclines to adjust to, pedestrians to avoid, and temperature fluctuations all variables that keep your body working harder than on the equipment in a predictable, climate-controlled gym. So, let's lace up our shoes and head out the door; it's go time!

See you on the streets.

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Posted in Fitness Post Date 01/12/2017


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