Tuesday, February 18, 2014
So far they are looking like a GREAT fit for me....this is this weeks challenge!
Last year I started using the stairs at my work...I have since stopped so for this challenge I'm going to start doing that again to see if it will jump start my weight loss! It's worth a try.
Week 18 –
Main Challenge (30 Points): LUNCHBREAK CHALLENGE
The Challenge this week is to get moving and workout during your lunch break! Reasons why and ideas are below, but to get the main challenge points all you have to do is workout during your lunch 3 days this week! Time is not important – if you only have 5 minutes, that is FINE! If you can get in 10 or 15, even better! If you can get 20 or 30 in, you get the gold star! But any amounts of time count, and research shows that short bursts of cardio add up! So no matter how long you workout for, as long as you do so during your lunch hour 3 days this week, you get points. If you don’t work, or work from home, workout during the lunch hour. Please blog about your lunch break workout, or post in the chat thread to give others ideas! Pictures are great, too!
For ideas check the bottom of this message for a 15 minute Sparkpeople workout (both printed and a video), as well as a slideshow of 7 ways for a sweat-free lunch workout. Also there is a 30 min. workout from SpaFinder if you have more time.
Bonus Challenge (20 points): workout EVERY day of the week and you never know, it just might create a habit!
If you have a buddy at work who is also looking to get fit, invite him or her to an active lunch break where you go for a brisk walk outside, climb a few flights of stairs or even hit the work gym if you have one. Plus, having a buddy can certainly help you to avoid office temptations (like the vending machine at 3 p.m.) and remind you to take a break to be active no matter how stressful or busy your day is.
You can squeeze plenty of activity in on your own if you don't have a like-minded coworker. See the resources at the end for a printable 15-minute desk workout and video that you can do anytime, as long as you have an open wall and a chair! Better yet, stash a pair of dumbbells or a resistance band in your drawer or locker to use during breaks or while you talk on the phone. If you have the space, play a workout DVD or one of SparkPeople's online workout videos on your laptop and have a co-worker join you. Unless you have a shower at your workplace, go for yoga and Pilates DVDs that will tone your muscles and give your mind a break from work without leaving you a sweaty mess.
And working out in short bursts of time can help accelerate weight loss!
Fewer than 5 percent of American adults today achieve the recommended level of physical activity in a week according to the current physical activity guidelines. Knowing that even short bouts of 'brisk' activity can add up to a positive effect is an encouraging message for promoting better health
The current physical activity guideline for Americans is to get at least 150 minutes of moderate to vigorous physical activity a week, which can be accumulated in eight- to 10-minute periods.
Each daily minute of higher-intensity activity reduced the risk of obesity by 5 percent in women and by 2 percent in men, according to the study published in the current issue of the American Journal of Health Promotion.
Printable 15-min. Desk Workout from SparkPeople
Video: 15-min Desk Workout from SparkPeople
7 No-Sweat Workouts – Sparkpeople Slide Show
Lunch Break Workout from SpaFinder: