I am a big fan of Thanksgiving. Turkey for days, buckets of mashed potatoes, and the company of loved ones. The all-knowing Internet provides estimates that the average person consumes around 4,500 calories on Thanksgiving day. Even though I’m a health and fitness specialist, Thanksgiving can be an excessive day for me, as well.
While you cannot expect to perform a 4,500 calorie workout before the big meal, getting in a solid workout will help you stay in a routine, keep to your exercise plan, and also (maybe most importantly) control your appetite.
Strategy 1: Cardio
You could get outside, go on a run or a bike ride, and get that heart rate up. You’ll burn calories and feel awesome before you sit down to annihilate a turducken. But before committing to a nice run or a bike ride, consider adding some intervals to your cardio routine.
Sprint (while running or biking) for 20-30 seconds, and then slow it down to recover for 30-60 seconds. Rinse and repeat. Sprints have several benefits that directly impact the ravages of a Thanksgiving meal: they elevate your heart rate and require that your body burn more energy; they keep your metabolism elevated for a longer period of time; and new research shows that high-intensity exercise like sprints helps to control your appetite during the meal following your routine.
Strategy 2: Strength training
Get in some kind of strength work in a circuit form. Tabata workouts are fast and efficient—you’ll be finished in just a few minutes. Search online for a Tabata routine that uses weights if you’ve got them, or that uses bodyweight if you don’t. The Microsoft Health mobile app and web dashboard have some great Tabata workouts that you can sync to your Microsoft Band. Check out this one or this one, and try performing one of them after, or in place of, a run. Again, they are time-efficient and will challenge you.
If we add up all that we know about exercise, intervals, appetite, and Thanksgiving, your day could look something like this:
You wake up in the morning, after dreaming of delicious green bean casserole and pumpkin pie. You think to yourself, “hmmm … I need to put the turkey in the oven, and then start peeling potatoes … but maybe the potatoes can wait. I need to get in a workout.” After sliding that turkey into the oven, you head out for a 20 minute run, and then finish with a Tabata workout in your living room. Now you can wield your knives and turkey baster, and show those potatoes who’s boss. And because you just crushed a run and a great workout, you are better able to cope with the stress of a family-filled house. Also, your high-intensity effort helps regulate your appetite so you don’t eat as many calories during meal-time. You enjoy your epic Thanksgiving meal and time with your guests. Your head hits the pillow at the end of the day with a clear conscience, knowing you’ve stayed on course with your exercise.
Happy feasting!