When you ask yourself how active you are, be honest.
Get real: Are you behind your desk all day going through files and on the phone? Are you behind the wheel of your vehicle all day driving to the next house? Are you stationary in the back of your vehicle all day on surveillance?
Do you define “activity” as walking up to a door to serve a summons or interview a witness? If you answered YES to any of these questions you are certainly NOT active during the day.
Activity should increase your heart rate. It should cause you to break a sweat.
To the Gym
Going to a gym or workout class not only raises your heart rate; it puts you with people who share your health goals and lifestyle—a great motivator.
For as little as $15 per month, you can join a gym with a basic variety of cardio equipment and weights. Some offer classes included in the membership price. Classes are a great way to jump-start your training, as the instructor likely has a background in health and fitness. (S)he can help motivate you to push yourself safely, without sustaining an injury.
One of the more popular classes these days is CrossFit, which incorporates weights and interval training to maximize your time spent exercising. If you want this kind of intense workout, look for a gym that specifically focuses on CrossFit. And there are lots of CrossFit apps for iPhone and Droid that can track your workouts, send you daily routines, or time your repetitions.
You don’t have to be an elite physical specimen to get into better shape…and to enjoy the process along the way.
Instead of traditional weight machines, you’ll find a simple facility equipped with a rubber mat and a variety of racks, cables, medicine balls, kettle bells, punching bags, a chalkboard or dry erase board, etc. You’ll also find some extremely ripped human beings who are not only serious about their training…they pretty much live for it. CrossFit is the program of choice for special forces guys, elite athletes, and generally bad@$$ types who love the adrenaline rush of a demanding workout.
But you don’t have to be an elite physical specimen to get into better shape…and to enjoy the process along the way. Traditional gyms offer all sorts of classes—from yoga and Pilates to swim lessons and spin classes—at a variety of times.
To boost your metabolism throughout the day, try attending a morning workout session (followed by a lean protein breakfast of course). By 9am, you can be done for the day, not full of excuses later on about how you’re too tired from a full day’s filing and phone calling. An early workout also increases your ability to focus on your work and gives you a feeling of accomplishment that lasts all day long.
To locate a gym near you, try Gym Finder.
On the Road
When you travel, do you find yourself lacking motivation to exercise or remain active? Here are three simple Android apps (by Your Personal Fitness Trainer) that you can download onto your phone:
Each app provides you with a series of repetitions for the respective exercise based on the maximum repetitions you can do initially. These are great, well-rounded fitness routines for those travel days when you can’t make it to the gym. These can all be easily done in your hotel room or fitness center.
If your hotel has a fitness center, hit the treadmill and try this app: C25K, (Couch To 5K) — a 30-minute workout consisting of running/walking intervals that will prepare you for your first 5K.
I hate, and I mean HATE running, as it is associated with punishment from my high school football days. But I found C25K to be a very well structured program to get me motivated and even to enjoy running. The best part is that these apps are completely free.
As always, remain active at a level which is relative to your health. Always consult with a doctor prior to beginning any fitness or exercise regimen. Good luck!
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