Four exercise tips to keep in mind during the holidays

By Michael Carrera, MSc.

The holidays bring laughter and joy along with frustration and impatience. Many people can attest that driving during the holiday season is almost as annoying as finding a parking space at the mall. Some people also opt out of driving to the gym since the stress of getting to the gym outweighs the stress relief of working out.

The holiday season is not a good time to be missing your workouts. The average person gains approximately 1.5 pounds during the holidays. Parties, cookies, chocolates and other goodies are to blame. Also, lack of physical activity above and beyond what you are accustomed to doing contributes to the weight gain. There are many simple yet effective exercise strategies that can be used to help burn calories during the holiday season. Since we all like to overindulge during this season, it is a good idea to also over-expend.

Strategy One: Maintain your current exercise routine: Maintaining your current exercise routine is the first strategy to fighting the holiday “battle of the bulge.” If you know of parties or events ahead of time, try to schedule your workouts around your holiday gatherings. Also, add 5 to 10 minutes to your cardio workout during the exercise session. If you are looking for something quick, useful, fun and new to do at the gym, choose 8 to 12 of your favorite exercises and move from one exercise to another with minimal rest. Perform 10 to 15 repetitions at each station and complete the circuit two or three times depending on your time. You will feel a great muscle pump and the exhilaration of performing exercise nonstop.

Strategy Two: If you are mainly a strength training junkie, it’s cardio time: Strength training is a great way of increasing your lean muscle mass and boosting your metabolism. However, in the short term, strength training does not burn as many calories as cardiovascular training. For the two weeks that surround the holidays, treat yourself to some cardio so you can treat yourself to some tasty treats. Jump on a treadmill, cycle or cross-trainer and perform 15 to 30 minutes of moderate to intense cardiovascular conditioning. Try to keep your heart rate elevated within 70 to 85% of your maximum heart rate. If you don’t want to take your heart rate, exercise at a level that allows you to carry on a conversation. Raise the intensity or tension every three to five minutes to a “difficult” level for one to two minutes before returning to your regular intensity level. This helps burn more calories and also contributes numerous health and fitness benefits.

Strategy Three: Take the stairs: People underestimate the benefit of taking the stairs over riding the elevator. This holiday season take the stairs at work or at the mall as often as possible. A person who weighs 180 lbs. expends approximately 55 calories when climbing stairs for five minutes. Over the course of the week this can equate to hundreds of calories expended with very little effort. The burning sensation in your legs and the shortness of breath at the top of the staircase shows that some effort must be displaced. Use the Truestar Calobrator to calculate the total calories expended for other activities.

Strategy Four: Start and finish your day with exercise: Remember when exercise really just included pushups and sit-ups? Well, sometimes going back to the basics is the best way to introduce physical activity. If holiday parties are keeping you physically down, try to incorporate a few sets of pushups and crunches when you first awaken and before going to bed (I am too drunk is no excuse). Pushups are a wonderful upper body strengthening exercise and everyone knows the benefits of crunches. Perform one to two sets of the maximum number of repetitions you can perform with both exercises in the morning and in the evening. If regular pushups are too difficult, attempt modified pushups or wall pushups. Increase the intensity of a crunch by placing your hands behind your ears. Performing this five-minute routine is a great reminder of the importance of physical activity and it just feels great. At the end of the week, you will be amazed at how much exercise you actually accomplished.

The holidays are a wonderful time for connecting with friends and family and enjoying some treats. Don’t let your holidays be tarnished by unanticipated weight gain. Take action today and help your body burn more than it consumes.