For those days when I just don’t feel like it
Sometimes you are tired. Grouchy. Still recovering from the last workout. Sick. Just trying to get your groove back. Maybe you’ve got the blahs, or the mean reds. On these days, you could skip the scheduled workout, this may even be advisable, but maybe this is a good chance to give the easy workout a spin, just this once… Here is what I like to do:
Strategy 1: Go for something totally different
Maybe a change of pace will get your energy up. Go for a swim, try a new class or video (belly dancing!), look-up new strength moves on the web, go to a new park, get an introductory pass to a new gym (doesn’t matter if you have zero intention of joining the gym). Don’t push yourself, you are there mostly to explore and maybe get a little bit of a workout in.
Strategy 2: Go for something totally familiar
This is basically the comfort food of exercise. For me, this usually means 30-40 mins on the elliptical one notch down from my usual level. You probably know what it means for you, but if you don’t, consider ye olde brisk walk.
Strategy 3: Go for the short but sweet
If you push hard enough, then a 20 minute workout can be vigorous enough to cross that line off your to do list. This is a good choice when you are physically fine, but feeling mentally lazy. My favorite short but hella hard workout is the sprinting shuttle runs.
- Find a nice grassy area or track where you can run for about 50 feet.
- Place three markers on the ground about 8 feet apart, and a fourth marker (the starting marker) about 20 feet from the others, all in a straight line.
- Warm-up (important!!) with some brisk walking, followed by a few minutes of jogging. If you are feeling it, add about 20 paces of lunge walking or some side to side shuffling in a squat position.
- Position yourself at the starting marker, count down from five in your head, and then run with EVERYTHING YOU GOT to the first marker.
- Touch the ground at the first marker, change direction and return to the start marker. Change direction and this time run to the second marker. Return to the start and then repeat with the third marker. Remember to touch the ground at each marker, and move as fast as you are humanly capable.
- As you are running, keep telling yourself that you only have to keep up this pace for a few minutes, so you may as well give it everything.
This whole process only takes a couple of minutes. Take a moment to catch your breath (but don’t take too long, 60 seconds should be plenty). And then repeat. You’ll notice that you are slower the second time. Do at least 4 shuttle runs, but you can take a longer break after the second one if you like. I like to do three shuttle runs, take a 10 minute break for some yoga or pushups or something, and then finish with three more shuttle runs.
