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Fall Fitness & Health
The end of summer can seem like a sad time of year, but there's something about the cool, crisp air that can breathe some new life into your usual routine, especially when it comes to exercise.
The end of summer can seem like a sad time of year, but there's something about the cool, crisp air that can breathe some new life into your usual routine, especially when it comes to exercise.

With kids back to school and holidays on the way, it may be a challenge to find time to exercise , especially when there's not as much daylight. Challenge, however, is at the very heart of staying fit, particularly with the long days of winter to come.

Getting started now can help you generate enough momentum to make it through the coming seasons without gaining weight. Try these great fall workouts to keep you fit.

Get Back to the Gym
When the weather turns iffy, getting to the gym can help you stay on track with your workouts, especially if you get involved in a variety of activities. To make the most out of your time at the gym, don't just do the same machines each time you go, but take advantage of all your gym has to offer:

  • Swimming: Swimming is such a great no impact activity and perfect for a complete, whole body workout.
  • Fitness classes: There's an energy you gather from other people when you workout in a class setting that you often don't get working out by yourself.
  • Hire a personal trainer: Fall is the perfect time to hire a pro and get your workouts on the right track from day one.
  • Workout with a buddy: If you feel intimidated or don't like working out by yourself, bribe a friend into working out with you. Knowing you have to show up will keep you motivated.
  • Keep it interesting: If you tend to gravitate to certain cardio machines, you can always change things up with interval training, which is a great way to burn calories and get in shape. You can even try more variety by mixing and matching different cardio machines, like in this Cardio Medley Workout.
Making Your Exercise Habit Stick
Making fitness stick is all about momentum (among other things), so if you're a beginner, start with about 3 days of exercise a week.

Do more if you can, but always start where you are rather than where you want to be. Ease your body and your mind into your new exercise schedule to minimize the risk of injury and add on as you get settled in. Here's a Sample Schedule to give you an idea of how to start:
  • Day 1: 20 minutes elliptical trainer, 20 minutes Total Body Strength and stretching
  • Day 2: 30-45 minutes Cardio Medley Workout
  • Day 3: 20 minutes elliptical training, 20 minutes Total Body Strength and stretching
Try Something New
Summer often finds us being weekend warriors--going for long bike rides, playing sports and just generally getting out and being more active.

When fall hits, many of us head to the gym or bring our workouts indoors and that can quickly lead to boredom and burnout. Instead of going for the usual boring routine, this is a great time to try something completely different. 

Tai Chi
Also known as a moving meditation, Tai Chi is a slow, fluid activity that helps improve balance and strength while keeping you relaxed and connected to your body.

Tai Chi is an excellent activity to do on a chilly fall night to help you stay active. It can boost your mood, improve posture and even improve your heart health.

With the stress of going back to work and school, Tai Chi is the perfect stress-relieving workout. 

Yoga

Yoga is another kind of moving meditation that promotes balance, flexibility and soothing mind/body connections. Depending on the type you choose, yoga can be relaxing or it can be challenging, sometimes both.

Barre Workouts

Any ballet-inspired workout that focuses on balance, coordination, and core strength by incorporating a mix of exercises that go through a full range of motion and those that isolate and hold challenging positions.

BootCamp/Circuit Training

If you want something with a lot of variety but without the intensity of something like CrossFit, good old-fashioned circuit training is a great choice. With circuit training, you choose 10 or more exercises, either cardio, strength training, or both and do each one, one after the other with no rests in between. With this kind of training, you work multiple areas of fitness, burn more calories and make your workouts more interesting.

Sample Cardio Circuit

Warm up with 5  minutes of light cardio and then do each exercise below, one after the other, without resting in between. Complete 1-3 circuits.
  • 1 min - Plyo Jacks
  • 1 min - Burpees
  • 1 min - Jog in Place
  • 1 min - High Knee Jogs
  • 1 min - Plyo Lunges
  • 1 min - Ski Abs
  • 1 min - Squat Kicks
  • 1 min - Jumping Jacks
  • 1 min - Squat Jumps
  • 1 min - Speed Skaters


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