by clicking the "Next" arrow.
by clicking on the page.
the page around when zoomed in by dragging it.
the zoom using the slider when zoomed-in.
by clicking on the zoomed-in page.
by entering text in the search field, and select "This Issue" or "All Issues"
by clicking on thumbnails to select pages, and then press the print button.
displays sections with thumbnails and descriptions.
displays a slider of thumbnails. Click on a page to jump.
allows you to browse the full archive.
about your subscription?
Mindful : February 2018
Cross-Training 101 The best way to keep your exercise routine fresh is to avoid getting stuck in a rut of doing the same workout every time. The American College of Sports Medicine recom- mends healthy adults include a variety of exercises includ- ing weight lifting, stretching and balance exercises, and movement to increase your heart rate. Cross-training is key. Variety in workouts makes moving fun and is essential to building stronger muscles. While you may be tempted to simply do your favorite exercise seven days a week, opening your mind to new workout styles will do more to improve your health and fit- ness in 2018. Experiment with a few types of cross-training activities until you find what works best for you. With some ideas to get you star ted, here are the main categories of exercise: 1 Cardio Activities These include brisk walk- ing, running, biking, swim- ming, rowing, dancing, and any other exercises that get your hear t pumping. All of these are great ways to boost metabolism, build endurance, and settle your body and mind after a busy day. 2 Holistic Training Commonly called mind–body exercises, these include hatha yoga, qigong, tai chi, Pilates, and other alignment- based practices like Felden- krais Method and Alexander Technique. These holistic disciplines focus on balanc- ing physical and mental energy and healing physical imbalances. 3 Strength Training Adding resistance or weight to any type of exercise increases anaerobic endurance (shorter, high-intensity exercises that don’t require oxygen to gener- ate force), while strengthen- ing your muscles and bones. Try using free weights or machines at the gym, buy a resistance band to use at home, or hit the floor for push- ups and sit-ups. 4 Lifestyle Activities Have you considered gar- dening, climbing the stairs, playing with your dog, child- care, and even cleaning as exercise? Well, they are! Enjoy movement through these moderately intensive activi- ties, and you’ll find yourself exercising all day. We can stave off the winter blahs by not only staying active, but also mixing up our routines and having more fun as we exercise. Try spicing up your exercise routine with cross-training. It’s easy: Plan out your week of exercise with your go-to workouts. Then round out your plan with 2–3 new ways to move every week. Here’s to new oppor tu- nities to stay fit in 2018. Be Bold: Mix Up Your Movement 72 mindful February 2018 exercise