Iwould like to attempt my first 5k run. How should I start training for something like this?
To start with, you need to invest in a good pair of running shoes. Without the proper equipment, training will be difficult and could cause unnecessary pain and injury. Make sure to purchase these early on so you can break them in.
Begin by focusing on running for time, not distance. Shoot for 30 minutes at any pace. If you are new to running altogether, start by alternating walking and running; increasing the run segment every few days. This builds endurance. Give yourself one day off each week – recovery time is as important as training time. Being sore is part of starting a new fitness routine, however; if you feel pain ease off. You may be pushing too hard, too fast.
Hydration is key with any exercise but especially with running. Drinking water before you become thirsty is the only way to ensure proper fluid consumption. Suitable food options will also boost your success.
The key is to make a plan and stick to your schedule. It is amazing how you will start to make healthier choices on all sides once you get yourself into a regimen. The discipline you gain from something like this is very empowering. Good luck and happy running!
Submitted by April Conard, Director of Fitness, Noblesville Athletic Club
I’m looking for some new fitness options to keep me motivated – what are some interesting classes I could try?
The Fishers YMCA has a wide variety of options for those looking to have a healthy 2015! In addition to our 11,000 square foot Wellness Center, we have a cycling studio, three group exercise studios, three gymnasiums, two indoor pools and an outdoor pool. Variety is the spice of life – and the key to staying motivated! We offer a wide variety of programs and classes, including ZUMBA, Turbo, Yoga, Pilates, TRX® Strength Training, Interval Training, Piloxing (Pilates and boxing), Bal-Lates (strengthening and stretching), pre and post-natal classes, water yoga, Boot Camp and a new group training program called “Synergy.”
To make positive change, we encourage goal setting (whether for weight loss, strength training or something more specific – like completing a half-marathon), which is why we offer guidance, accountability and support, through a full staff of wellness coaches, group ex instructors, swim instructors and personal trainers.
Submitted by David Clark, Member Involvement Director, Fishers YMCA
It’s so hard to squeeze in exercise with a baby at home – is there something we can do together that would give me a real workout?
Absolutely! As mothers, we all have to learn to be great multi-taskers, whether it be feeding the baby while making dinner or trying to do laundry while chasing after your little one. My recommendation is to incorporate your baby into your workout as much as possible. For example, if you are walking to the kitchen from your living room, do walking lunges while holding your baby. If you are doing the dishes or brushing your teeth, do calf raises. If your little one is fussy and likes to move around, try doing squats while holding him or her (they will love the up/down motion). Lastly, if your child is playing on the floor, pick them up and do “kiss the baby” crunches or push-ups, they will think it’s so fun seeing your head raise up and down and you will get lots of great giggles!
If you would like to get out of the house with your little one, try out a Baby Boot Camp class at St.Vincent Fishers Hospital or The Fashion Mall. Baby Boot Camp is national stroller fitness program which incorporates strength training and cardiovascular drills along with core exercises. It’s a great way to get fit while bonding with your baby and meeting other moms. If you’re interested in learning more about fun exercises to do with your baby, try out a Baby Boot Camp – Carmel, Noblesville and Fishers class. The first class is free!
Submitted by Kara Babcock, ACE Certified Group Fitness Instructor, Baby Boot Camp