It use to be that I would workout for a certain amount of time, but lately that has switched. Instead of staring at the clock, I have started focusing more on distance. For me it has helped me to go longer in my workouts and increases my intensity when I am in a time crunch.

But really, what is more beneficial, exercising for distance or exercising for time?

“FITT” is a great acronym that can guide you in your cardio workout plan.

F.I.T.T. stands for Frequency, Intensity, Type, and Time.

Frequency

How often should you workout?

For those of you that are just starting to workout, start out slow and work your way up. Aim at about 3 days a week and gradually work your way up to 5 or 6 days a week. When it comes to weight loss, the more days the better. But don’t forget to allow your body a day or two of rest!

Intensity

How hard is your workout?

This can be a hard balance to find. You want your workouts to overload your body but at the same time you don’t want to create too much intensity in your workout that it creates injuries or burnouts. A heart rate monitor can determine intensity but another great way of measuring your intensity is from the ability to speak while working out. You know you are having a great workout when you become out of breath during it.

Type

What activities do you do that increases your heart rate?

Most of us have our one cardio activity that we enjoy doing. For me, it’s the elliptical. I can stay on that thing forever, but put me on a treadmill and I can’t stand more than 5 minutes without getting bored and miserable. Find activities that increase your heart rate and that you love. Switching it up too can throw off your body from adjusting to that one activity.

Time

How long is your workout?

The recommending time of a cardio workout is going to vary on it’s intensity but it’s around 20-60 minutes.

So, maybe I shouldn’t just focus on miles. According the “FITT” principle there are several things to take into consideration. Bring both miles and time into my workout would be more beneficial than focusing on one or the other.

Question

When you workout, do you focus more on time or distance?

What is your usual time or distance each day?

Seriously, where does time go in a day?

Doesn’t it seem the older one gets, the faster time flies by. As a child, I swear time stood still… just staring at the clock for recess. Now I am just hoping for a few minutes in my day to sit and relax. So in the hectic lives we live, how can we fit in 30 minutes to a hour of daily exercise?

The reality is, we aren’t always going to have a huge chunk of time to hit the gym! Most of us usually just skip exercising entirely. I know if I don’t have an hour to workout out, I just throw my hands up in the air and say forget about it.

It’s a great excuse, don’t you think?

Hmm, ok… maybe not!

This “all or nothing” mentality. Exercise doesn’t only come in the form of 30 minutes or an hour. Split up your workouts on your busy days. Three, 10-minute workouts have been proven to be just as beneficial as working out for 30 minutes straight.

Go for a 15-minute run in the morning. Jump rope for 10 minutes before breakfast, Use 15 minutes out of your lunch break to take a walk or climb up and down your business’s stairs. Go for a short 10 minute evening stroll or bike ride with the family.

No more excuses… Just do it!

Something is better than nothing.

Everyone has their own schedule of working out. Some workout in the morning before work, others during their lunch break in the afternoon, there are those that enjoy evening workouts after dinner.

But when is the best time of day to workout?

Like most weight-loss tips, there is no one-size fits all answer.

There are pros and cons to each time of day.

Morning workouts are great because you don’t have any distractions. You also burn more calories from fat since your carbohydrate storage is low. On the flip side, since your body has gone almost 12 hours without fuel, your workouts are prone to be less effective. . . always eat something small and light before working out!

Working out in the afternoon is beneficial because your muscle temperature peaks in the afternoon, which increases your performance. The con to working out in the afternoon is that there are so many distractions that can get in the way.

Evening workouts are great as a stress reliever from your busy day as well as improve your sleep pattern. On the other hand, after a long day at work, cleaning up the house, and making dinner, you are more opt to skip out on your workout.

Lets face it, whether you workout in the morning of the evenings, running 2 miles will burn the same amount of calories. So, the simple answer is that the best time of day to workout is any time of day that will help you become consistent in your workout routine. The best workout is determined by your availability, how you feel, and how much time you have.

Personally I love working out in the mornings. I love the feeling of the crisp morning breeze as I run and being able to to process my day before it starts.

When is your favorite time of day to workout and why?

Muscle soreness is a great way of your body telling you how effective your workout was the day before, but it can also get in the way of everyday activities and make it harder to hit the gym on a daily basis. Here are some tips to prevent this:

Exercise

Yep, you heard me… exercise. When I wake up and can barely get out of bed due to my workout from day before, it can be so easy to skip out on the gym and use the soreness as an excuse. Exercise can actually help decrease muscle soreness though. Of course you want to give each muscle group a break so don’t workout the same group of muscles the next day.

Stretch

Make sure to save 15 minutes at the end of your workout to stretch. This will prevent lactic acid from building up in your muscles, which is a key factor in muscle soreness. Hold each position for at least 20 seconds and do not bounce.

Warm Water Bath / Show / Steam Room

15 minutes of this heat will draw your blood to your periphery, supplying muscles with the nutrients needed to repair. Once your body cools down, the blood is redirected, taking way all the waste product from your workout.

A Massage

Getting a loved one or a friend to massage those aching muscles will help to warm up them up and get the blood flowing to them faster. Therefore it creates the same affect as a warm water bath but it’s always nice to have an excuse for a massage… just don’t let your spouse find out ?

Time

DOMS- Delayed Onset Muscle Soreness is that feeling of stiffness, swelling, strength loss, and pain 24-72 hours after your workout. This soreness will be different for everyone and not everyone will even experience this, but the more you workout and hit the gym the less time it takes to heal. Although be careful, if you notice the pain is just increasing and not improving, you might want to give it a break for a day.

Antioxidants

The whole point of weight lifting is to create microscopic tears within your muscles, causing your muscle to rebuild. When this occurs, oxygen radicals are released causing cellular damage. Vitamin C and E are great antioxidant defenders against free radical damage. Grapefruits, melons, berries, lemon juice, and oranges are great sources of vitamin C. Wheat germ oil, vegetable oil, nuts, dark green veggies, and whole grains are great sources of vitamin E. Eating this for a post-workout snack is a great way to prevent soreness!