Step 10 - Endure to the End

The title of this step is "Endure to the End" - but really there is no end.  Yes,  our immediate goal is almost met, but now that you have started on your way to a healthier lifestyle you cannot stop. Today is 10,000 steps to trek - Tomorrow is the first day of the rest of your life.   In the past few weeks, you have created a base level of fitness and now the sky is the limit.   So instead of endure to the end.  Our title should be as Buzz Lightyear would say ...

"TO INFINITY AND BEYOND" 

Step Nine - Rest!

Recovery, relaxation

Energy renewed

Self healing

Take time for you and take care of your body

It is essential to give your body time to recover from the demands placed upon it. This is a time that can help renew energy, help your body repair itself, and get you ready to workout again. Take one day per week and rest from demanding physical activity.

Just Enjoy!

If stretching felt so great as a newborn, why aren't we doing it now?

Stretching, in its most basic form, is a natural and instinctive activity; it is performed by many animals including humans. It can be accompanied by yawning. Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces and areas. (Wikipedia)

Step Eight - Stretch

The last part of designing a workout is to add in a stretching regimen.  Follow the above illustations and hold each stretch for 10-30 seconds.   Stretching should be done after the main part of your workout as part of your cool down.  Following a regualr stretching program will increase your flexibility and decrease the chance of injury!

Just Keep Swimming!

Step Seven - Cool Down

Many times we forget to add a cool down to our workout.  A cool down can be pretty simple,  walking or jogging slow to get our heart rate back down closer to our resting heart rate.  A cool down after a hard workout also helps your muscles recover faster and helps you stay injury free.

Your cool down should last from 5 - 10 minutes in length but should not be counted in your workout time.    A typical workout should look like this:

Warm-up: 5-10 min
Light Stretching
Workout:  20 - 40 min.
Cool Down: 5-10 min.
Stretching

Total Time to exercise:  30-60 min.

No shortcuts!

You may have noticed that I did not post on Monday.  Sorry.  Now let me ask you,  did you work out?  Or did you take a short cut? 

There is no quick solution to getting in shape or for weight loss,  it takes work and dedication.  When I ran in college,  I was always tempted to shorten a workout or "go easy" when the coach wasn't around.  That type of thinking or work ethic  will only hurt you.  If you have to do it alone sometimes,  just remember short cuts are like a bad hair cut they don't benefit anyone and will only hurt you!

If your going to take the time to do a workout make it count!