{"id":147,"date":"2021-12-29T12:00:00","date_gmt":"2021-12-29T12:00:00","guid":{"rendered":"https:\/\/www.michellejaypilates.ca\/?p=147"},"modified":"2021-12-29T12:00:00","modified_gmt":"2021-12-29T12:00:00","slug":"making-the-most-of-your-exercise-program-in-2022","status":"publish","type":"post","link":"https:\/\/michellejaypilates.ca\/?p=147","title":{"rendered":"Making the Most of Your Exercise Program In 2022"},"content":{"rendered":"<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.wixstatic.com\/media\/11062b_4ca6ae2e14d943d9a3e09b3aa08e361f~mv2.jpg\" alt=\"Making the Most of Your Exercise Program In 2022\" style=\"max-width:100%;height:auto;border-radius:0.75rem;\" \/><\/figure>\n<p>The new year is the favourable time to re-evaluate your current exercise program. The key to sticking with a routine not just in January but throughout the year is to make it a priority keep it simple and consistent. For example I take a few minutes each Sunday to layout my workouts for the week the same way I would make a schedule for work. I&#8217;m making my fitness a priority it keeps me consistent and its simple. Once I&#8217;ve completed the workout I place a check-mark beside the task! This easy-peasy action gives me a sense of accomplishment and motivates me the rest of my day. A week of workouts could look like this: Monday &#8211; Walk \/ Run 30 minutes &#038; Mobility Class Tuesday &#8211; Toning \/ Strength Training &#038; Stretch Wednesday &#8211; Spin 30 minutes &#038; Pilates Class Thursday &#8211; Yoga\/Pilates Class &#038; Walk Friday &#8211; Walk \/ Run 30 min &#038; Pilates Class Saturday &#8211; Active Recovery and Stretch Sunday &#8211; Long hike 1 to 2 hours &#038; Rest If you are over the age of forty you want to make sure you are doing strength training two times per week and cardio at least four times. Now cardio means getting your heart rate elevated to 70 % of your max heart rate. Strength training means using body weight resistance bands or weights in your workout. This will improve your bone density and overall muscle tone while preventing bone and muscle loss. How do I get started? First think of a goal or two you&#8217;d like to achieve. When we have something to work toward our sub-conscious motivate us to stick with a plan. The goals don&#8217;t have to be big. For example you could have a goal to become more flexible (we need to stretch our age in minutes every week). If you are 50 years young you want to be stretching at least 50 minutes each week. Maybe your goal is weight loss or maintenance or getting stronger. Then you want a class that is going to get you out of your comfort zone and challenge your body raise your BPM and gets you a little sweaty. Conversely you may need a class that helps you focus and relaxes you from the hectic pace of life! Another goal could be that you want to learn how to use your reformer or other piece of equipment you got over the holidays (we all have exercise equipment collecting dust somewhere in our homes:). Ideally for optimal wellness we all need to move our bodies daily. Yes daily and that could be going for a walk stretching resistance exercises or any classes that inspire you to get active. To lose weight we need to get our heart rate up to 70-80 % of max four times per week. A rough estimate of your max heart rate is 220 &#8211; your age. So for me that would be 220-51 = 169. So my goal for heart rate would be 150 to 160 BMP. This means cardio! To build and maintain muscle (which we start to lose a little each year after 40) we need strength or toning classes twice per week! So whatever your goals are this year your fitness will keep you sharp energized and motivated to keep learning and growing. If you are just starting out book a consultation with me and I can give you some coaching around your goals. A fifteen minute chat could be just what you want to get you where you want to go. I&#8217;m looking forward to the New Year and sharing my passion for health and wellness body mind and soul:) Thank you for continuing to inspire me to plan and teach classes to move groove and inspire:);<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The new year is the favourable time to re-evaluate your current exercise program. The key to sticking with a routine not just in January but throughout the year is to make it a priority keep it simple and consistent. For example I take a few minutes each Sunday to layout my worko\u2026<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-147","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Making the Most of Your Exercise Program In 2022 - MJ Pilates<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/michellejaypilates.ca\/?p=147\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Making the Most of Your Exercise Program In 2022 - MJ Pilates\" \/>\n<meta property=\"og:description\" content=\"The new year is the favourable time to re-evaluate your current exercise program. 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