Welcome to week five of the Summer Fitness Challenge. During the first four weeks you might have added in some intervals, an extra day of exercise, or maybe you added strength to your weekly routine. With all of this increased exercise, you might be feeling exhausted, worn out, or like you’re hitting a plateau. This week’s tip will get you past that!
Exercise Tip of the Week – Progression Training
In order to achieve optimal results you must increase the frequency, intensity, and duration of your exercise with progression training. If you exercise too hard all the time you will eventually burn out or experience injury or muscle damage; if you exercise the same for weeks at a time, you will eventually hit a plateau and not reap as many benefits.
A proper progression includes the following:
Weeks 1-2: Start exercising or continue your regular routine
Weeks 3-4: Increase the training frequency (how often)
Weeks 5-6: Increase the training frequency and volume (amount of time or amount of time/reps/sets)
Weeks 7-8: Increase the training frequency, volume, and intensity (pace/weight)
Here is an example of cardio progression (Note: This is for someone who is just starting an exercise plan):
Weeks 1 & 2 – exercise 3 days for 30 minutes
Weeks 3 & 4 – exercise 4 days for 30 minutes
Weeks 5 & 6 – exercise 3 days for 30 minutes and 2 days to 45 minutes
Weeks 7 & 8 – exercise 2 days for 30 minutes, 2 days for 45 minutes, and 1 day do 45 minutes of intervals or at a faster pace
Here is an example of strength progression (Note: This is for someone that is fairly new to strength training):
Weeks 1 & 2 – strength train 2 days a week doing 8 exercises (2 sets of 10 reps)
Weeks 3 & 4 – strength train 3 days a week doing 8 exercises (2 sets of 10 reps)
Weeks 5 & 6 – strength train 3 days a week doing 10 exercises (2 sets of 12-15 reps of the same weight)
Weeks 7 & 8 – strength train 3 days a week doing 10 exercises (2 sets of 12-15 reps) and add weight to the exercises you think you can
WA State Veggie of the Week – Arugula
Arugula is a great source of vitamin K, vitamin A, and vitamin C. In addition to these vitamins, arugula contains chlorophyll, the green pigment in plants, which promotes healing, cleansing, and a large range benefits. If you’re counting calories, this is another great low-calorie, high-nutrient option. Try my recipe for a refreshing salad.
Strawberry Feta Arugula Salad
1 cup of quartered cut fresh strawberries
1 cup of fresh arugula
1 cup of baby spinach leaves
¼ cup of slivered almonds
¼ cup crumbled feta cheese
Two tablespoons of olive oil
One tablespoon balsamic vinegar
One tablespoon of orange juice
- Combine the first five ingredients in a large salad bowl
- In a small bowl whisk the oil, balsamic vinegar, and orange juice together and pour over salad mix
Water Tip of the Week – Replacing Soda with Sparkling Water
This week try replacing all soda with water or sparkling water. By the end of the week you may not even miss it!
Video of the Week – Exercise Band Chest Press and Pull Downs
Both of these exercises work your chest and back muscles. Try to incorporate them into your routine and your posture will improve.
Whole U Opportunities Coming Up
Whole U Seminar: How to avoid hidden sugars
Join us on Monday, August 3 from 3:30 – 4:30 p.m. when UW Medical Center dietetic intern Kate Ueland will share the impact of hidden sugars and how to avoid them. Kate will explain why experts in the field of nutrition and medicine are urging reduced sugar intake. Kate will also show us how to prepare low-sugar beverages at home. We’ll even be able to taste a few samples! Register now.