Viva Fitness

GET OUT OF THE GYM
Workouts don’t have to be in a gym! Find something you truly enjoy doing. Hiking, biking, swimming, and walking are all great forms of cardio.

KEEP GOING
Building up your aerobic capacity can take years. Don’t be discouraged by that, but know that every run over 20 minutes is going to help – and it does get easier.

DON’T START OUT TOO HARD
Everything that’s worth accomplishing takes time. If you’re going to the gym to start a fitness routine: lighter weights, shorter sessions to start, and build off that.

To avoid burnout and injury, start slow and take breaks during your workouts.
Start slow, set realistic goals, be gentle with your body and take breaks as often as necessary.

Don’t go too heavy
Wondering how to get the most out of lifting weights?
Use a weight that will have you failing on the set between the 30- and 40-second mark.

Prioritize consistency over intensity.
You are better off doing a 45-minute, moderate-intensity strength circuit three times per week than to do a two-hour, high-intensity workout six times a week, and then burning out in three weeks because it’s not sustainable.

Build muscle
Want to speed up your metabolism? Building muscle is the key since muscle burns more fat at rest. Add muscle-building moves in addition to your high-intensity workouts and see long term benefits.

Try starting with three 30-minute workouts a week to pace yourself.
If you are just starting a new workout program, don't overcommit or over-perform! Try starting with three days a week, and schedule it into your week like a doctor's appointment.

Remember To Stay Flexible
Even when we map out our entire week, things sometimes won’t go as planned. If you happen to miss out on your morning HIIT class or pilates class, go to the gym instead or do a short full-body circuit at home.