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Tip of the Month

Tip of the Month

Winter Workouts (for snowbound and coldbound individuals)

Make it an opportunity to engage in both outdoor and indoor activities during the winter months!

1.  Ice skating…check your local area for rinks and community recreation programs

2.  Take outdoor walks all bundled up with layers; thermal shirt as your bottom layer; fleece top and a warm jacket (preferably wind and water proof).  Add nylon socks covered with wool socks; hat and warm gloves.

3.  Mall walking (BRISKLY) using a pedometer and try to achieve 10,000 steps or at least ½.

4.  Videos that help you reach your target heart rate zone

Formula (220-age-resting heart rate x 60-85%+resting heart rate)

       ie; 40 years old with a resting heart rate of 70 beats per minute  

            taken in the am without coffee or movement)

             220

             -40 (age)

             180

             -70 (resting heart rate)

             110 x .60= 66+70 (resting heart rate) = 136

             110x .85= 93.5+70 (resting heart rate) = 164

       Target zone would be 136-164 per minute*

        always check with your physician or health care provider

5.  Stair climbing anywhere you go while timing yourself) 8 minutes at 4x per day = 32 minutes!

6.  Warm up and cool down (5-10 minutes each)