HEALTH
San Diego Uptown News | December 10–23, 2010 AD VERTORIAL Make the Most of Your Holiday Workout Time
BY CONNIE COOK AND MELINA FERNANDEZ OF FIT ATHLETIC CLUB, SAN DIEGO
Running around and running out of time tend to be
common activities during the holidays. Commitments multiply, lines are longer, the days are shorter and soon your patience wears thin. While cash registers are ringing, your bank account’s depleting, and there’s definitely no sugarplum fairies dancing in your head. So, before you tell everyone to take that stocking and stuff it, take a deep breath, regroup and make a plan to take control of your stress with a 30-minute circuit training workout. One of the best things you can do for yourself (and
for everyone who may suffer the wrath of your poten- tial holiday rage) is to maintain your workouts. I see it every year, people get busy and the gym gets put on the backburner. That wouldn’t be so bad if your social life wasn’t still in full swing, but when you don your gay apparel you still have to look fabulous and that won’t happen if you’re bloated, out of shape and stressed out. If you bust your cute little buns, and really put some
effort into it, you’d be amazed at what a great circuit- training workout could do for you. A well-planned cir- cuit-training workout improves your aerobic system and builds strength at the same time. It’s the dynamic duo of quick fitness. You are constantly moving so there is no “zoning out” and no boredom, which means no opportu- nity for you to think about things on your to do list. You stay focused on the tasks at hand because you spend a short amount of time at each station. The purpose of cir- cuit training is to keep you moving with minimal breaks between exercises so you keep pushing your body aero- bically while performing strength moves. It’s very time efficient, super challenging and beats the heck out of running aimlessly around the block. An efficient circuit-training session works different
Connie Cook, Marketing Director of FIT.
SCHEDULE A FREE PORTFOLIO REVIEW.
Kurt E Eakin, CFP®, AAMS® Financial Advisor
.
4134 Adams Avenue Suite 104 San Diego, CA 92116 619-521-1343
www.edwardjones.com Member SIPC Member SIPC
Behavioral Health Services & Counseling (English & Spanish). Counseling services for men and women living with HIV are available FREE at The Center. 619.692.2077 x208
Food Services First Tuesday of the month, 9–10:30am, Center parking lot. 619.692.2077 x116
Health Education & Risk Reduction Services En Español. 619.692.2077 x116
Hillcrest Youth Center HIV positive youth & their friends, ages 14–18. 619.497.2920
Housing Services for Homeless HIV Positive Youth 18–24yrs old. 619.255.7854 x102
SWIMCARE HOPE. HELP.
RESOURCES. FOR SAN DIEGO’S HIV COMMUNITY
The Pool
Service & Repair people you keep.
TOM RIVES Cont. Lic# 445392
Information & Referral for San Diego HIV Resources Information about where in San Diego to get HIV services and help. 619.692.2077 x208
Living with HIV Support Groups 619.692.2077 x208
Acción Positiva Group 619.692.2077 x108
Positive Action Series (English & Spanish). 619.692.2077 x116
HIV/AIDS SERVICES
www.thecentersd.org AT THE CENTER
The San Diego LGBT Community Center 3909 Centre Street, San Diego, CA 92103 • 619.692.2077 Services funded, in part, by AIDS Walk & Run San Diego; CDBG Program, US Dept. of HUD;
HRSA through the County of San Diego HHSA; and Dining Out for Life® San Diego.
parts of the body individually and back-to-back, so your heart rate stays up the whole time. It’s kind of like mak- ing a mad dash from the parking lot to the store, kicking the door open because your hands are full of shopping bags and then getting into a tug of war contest over the
HIV Testing HIV tests are available at The Center Monday–Friday, 9am–2pm. 619.692.2077 x101
very last string of blinking holiday lights. Once you mas- ter circuit training, holiday shopping will be a breeze! For a 30-minute workout that can be done any-
where, I would choose these five exercises and per- form each one for two minutes as you circuit through the entire workout three times. For this particular set the only equipment you need is a jump rope, and, of course, a stop watch to time yourself. Start by jumping rope for two minutes, then drop down and do pushups for two minutes. Then, flip onto your back and knock out sit-ups for two minutes. Stand up and do forward lunges in place for two minutes and end the circuit with squat thrusts (drop to the ground from a standing posi- tion into a deep squat position and thrust your legs out behind you into a push up position, then jump the feet back into a squat position and stand up) for two min- utes. Go back and repeat the entire sequence two more times and you’ve made the most of your stress-busting
7
30-minute workout. Of course if you do make it to the gym, you can
use the treadmill or stair climber or any other piece of cardio equipment instead of jumping rope and you can also incorporate weights, bands or any other equip- ment you’d like to build your circuit. Just remember: Keep the stations close together because you don’t want to stop the workout between sets. Once you’ve eliminated your stress with your circuit
training routine you’ll feel like decking the halls and getting right back into holiday happy mode.
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32