Tag Archives: exercise programs

Exercise evolution updates, Goal & activity/exercise matching

Exercise resolutions 2023

Leave a comment

Not sure where to start with your exercise resolutions 2023? No pressure. I will go first:

First, my exercise evolution update

With the exception of the last 7 days, my routine has been pretty consistent and I look forward to resuming and evolving my program in the new year. In short, I will be continuing with lunchtime cycling, after work stretch and strengthening (machine, body weight and theraband, primarily legs), twice weekly Essentrics® class(teach), teaching a new mini class Wednesday am, weekly HIIT online class with my exercise peeps, and walks to and from work (get the snowpants out!)

I have some more specific goals that are exercise related:

A) I want to retest my VO2 max with a step test (Modified Canadian Aerobic Fitness Test (mCAFT)). Not sure what VO2 is? Check this post.

B) I want to retest my heartrate level during my fitness classes to see if my past calculations on time spent in a moderate intensity zone is accurate.

C) And I am strongly considering the dabble. This involves an in person or perhaps online ballet class. It will be very interesting to see how the class feels as it has probably been about 12 years since I have stepped into a dance studio. In person would be ideal as well as my biggest challenge. I will keep you posted.

Now for you.

If you don’t have any ideas, check out some of my past posts:

Q: Would you like to find out where you are on the exercise and activity spectrum? If you know where you are, you might be able to envision where you want to go.

Q: What do you want, what do you need? Check out Exercise Specificity.

Q: Do you need a story to get the ideas flowing? I’ve got a couple: The evolution of a group exerciser and Keeping it real.

I am going to open up the comments so if you wish to post your exercise resolutions or activity plans for the 2023 please do. It can be simple or with some detail.

If you don’t have any resolutions, don’t worry. The beauty of exercise and physical activity is that you can start anytime you want. Whenever you are ready. Exercise is one of those things that for many of us has its ebbs and flows. No guilt required.

And if you need help, find some help. Follow up with your favorite health practitioner or fitness professional. Complete an activity readiness questionnaire if you have any concerns. I plan to provide you with more structure and support, so feel free to join my email list for further updates very soon!

Are you ready? Then get set! Let’s GO!!

Essentrics with Andrea

Activity readiness questionnaires;

Get Active Questionnaire

PAR-Q Online

Exercise evolution updates, Exercise program design, The spectrum-exercise & activity

Are you evolving as an exerciser?

Do you exercise the same way you did 10, 20 or 30 years ago? Has your program evolved into something new? Maybe your program is constantly changing. Maybe your daily physical activity level has taken a steep dive. Maybe you are not even sure what you are capable of doing anymore. Check out the exercise and physical activity spectrum below to assess where you are now and where you would like to go.

Where are you on the exercise and physical activity spectrum?

Option 1A: You have never exercised or paid any attention to physical fitness.

Option 1: You no longer exercise but used to be quite active and competent in your physical abilities. Now you are not sure where you are in your fitness level and you are not sure where to start.

Option 2: You exercise sporadically, in bouts. You get really good at getting started but within a short time things peter out or you hurt yourself.

Option 3: You don’t engage in formal exercise but challenge yourself with the occasional or regular walk, hike or other outdoor activity. The intensity level is more than a stroll in the park.

Option 4: You exercise or move regularly, but switch things up often. You are flexible with the activity you do, and have a lot of options to choose from depending on the day and how you feel. You may work with a trainer that likes to switch things up on you.

Option 5: You exercise regularly and are doing pretty well at what you have always done. You are a clock that doesn’t stop ticking. You are routine to the core.

Things to consider depending on where you are on the spectrum of exercise and physical activity:

Wherever you are on the spectrum, the most important thing is that you decide that you are going to move. Sedentary activities often dominate our current lifestyles and even more so now.

Exercise and physical activity affects the health of not just our cardiovascular and musculoskeletal systems. Metabolism, digestion, hormones, cognition and emotional health can all be impacted by a lack of movement in our daily lives.

Exercise programs that evolve according to your needs will more likely be meaningful and sustainable. If we do the exact same thing everyday, depending on the intensity, the cumulative stress to our bodies’ may result in a breaking down of systems versus the growth and maintenance that keep us functioning at our best.

Here’s my routine this week:

HIIT running plus stretches 2X

Knee and shoulder rehab 2X

Essentrics(stretch and strengthen no weight) 2X

High rep full body muscle endurance exercise class 1X

Moderate paced walk 2 times daily for 25 minutes to and from work

Ask me in 6 weeks and it will likely have evolved into something different. Actually, let’s commit to that and I will let you know.

Whatever your relationship is to physical activity, remain open minded as to what is and isn’t working for you. This way you will increase your success at keeping things going on a regular daily basis.

Stay tuned for ways to evaluate and evolve your current program.

Think NEAT(non-exercise activity thermogenesis)

Think DIPA (daily intentional physical activity)

Think EXERCISE

Think MOVEMENT

Then DO!

Essentrics with Andrea