Jun 13th 2017 | Recent Posts Chad Waelchli MS, CSCS

A Happy Family Is A Healthy Family. Be Fit For Father's Day!

Father's Day is near and I love it, because it is a day to pay respect to a man that I have tried to model my entire life after. I learned early on in life that time is the best gift you can give someone. So, what are your plans for your Dad for Father's Day? Are you going to buy him a new set of tools? Or, are you going to change the oil in his car or tractor? How about getting him a gift certificate to a local hardware store? While all are good gift options, in my opinion, the best gift for Dad is the gift of quality time, with a slice of health and fitness.

As an exercise professional and sports performance coach I fully understand the necessity of health and fitness and how crucial it is in longevity, disease and injury prevention, mobility, flexibility, strength, and weight management. With that being said, nothing is more important to me than the health and well being of my family and friends. As my parents are getting older, health and fitness continue to be a priority in my parents lives. In fact, I enjoy training and going to the gym with my father on a regular basis. On Father's Day I prefer spending time with him and my family by enjoying the outdoors. Here are three options for you!

Father's Day Workouts:

1. Moderately Paced Walk/Jog (30-45 minutes or 3 miles)

How many times in life have you gone for a walk or a light run with just your Dad? I know I have not, or at least not more than a handful of times. What a better way to burn some calories, get a cardiovascular/aerobic workout, and catch up on old times or current events with your Dad than a light walk or jog. It is a low impact way of exercising while spending one on one time with your father. Also, because roughly 100 calories will be burned covering a distance of 1 mile, according to the American College of Sports Medicine, you will burn roughly 300 calories. This is not a bad way to start off Father's Day, especially if you plan on lunch or dinner after!

2. Family Touch Football Game (1 Hour Game)

Ok, now many people have seen the movie Wedding Crashers and remember the intense, hard hitting, yet hilarious football game in that movie. While quite comical, not exactly what I have in mind for a Father's Day Football Game. The football game I have in mind is a way for the whole family (brothers, sisters, aunts, uncles, cousins etc) to spend time together with a light competition, for family bragging rights if you will. A football game of this nature will burn calories, increase the heart rate, and like regular football is anaerobic interval based, thus getting an excellent metabolic training benefit from it. Set a 25 minute running clock per each half. The game is 50 minutes long, with a ten minute break at half.

3. Fathers Day Frenzy (Metabolic Workout)

Metabolic training is always a treat in my opinion. It gets the heart pumping, sweat flying, calories burning, and is an excellent way to start Father's Day, especially if a big meal is on the plate. While you wont get into deep conversation, or any type of conversation with your father for that matter, do to the hard training, what a better way to spend some time together on Father's Day than a Metabolic Training workout where you can push each other and compete with each other to get the best out of each other. Give this Metabolic Training Workout a Shot

Set 1: Warm Up Set (Light Paced, 50% effort)

Set 2: Moderate Set (Harder Pace, 60-75% effort)

Set 3: High Intensity Set (Sub Max- Max Pace, 90-100%)

Perform each exercise for 45 seconds followed by a 15 second rest. Perform in circuit fashion (continuous) rest for 90 seconds after each set (completion of all exercises) and consume fluid as needed and especially after each set

Training Protocol

Body Weight Squats

Wall Sits

Step Ups Alternate

Mountain Climbers

Plank to Push Up

Jumping Jacks

Bicycles for Abs


Cool Down

Cool Down with light stretching of your whole body, at least one stretch per muscle group and hold each stretch for 10-30 seconds based on the American College of Sports Medicine guidelines.

Whether you chose one of my options or go on your own path, it is the thought that counts. Enjoy your time with your father, and from our family to yours Happy Father's Day from JBN!


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