Blog 5: Aerobic Base Training (The Final Blog of Aerobic Base Training)
Part 5: Keeping Your Base Strong When Life Happens (Plus Warning Signs to Watch)
Welcome back to our Aerobic Base series! In Part 4 we covered the basics of year-round base maintenance. Now let's get real about what happens when life throws you curveballs—and how to know if your base maintenance plan is actually working.
As a chiropractor, endurance athlete and endurance coach in Oakville, I've seen every possible scenario: new babies, job changes, injuries, family crises, and global pandemics (looking at you, 2020!). Here's how to roll with the punches while keeping your fitness intact.
Real-Life Base Maintenance Scenarios
Scenario 1: The New Parent: Sleep? What's that? Here's how to maintain your base with a tiny human calling the shots:
Baby Nap Workouts: 15-20 minute sessions when they sleep
Stroller Adventures: Walking/jogging with the stroller counts!
Playground Workouts: While they play, you move
Tag-Team Training: Trade off with your partner for longer sessions
Remember: Something is always better than nothing.
Scenario 2: The Business Traveler Living out of hotels and airports? I've got you:
Airport Power Walking: Those long terminals are perfect
Hotel Room Circuits: Jumping jacks, mountain climbers, bodyweight squats
City Exploration: Walk to dinner instead of taking a taxi
Pool Sessions: Most hotels have pools—use them!
Scenario 3: The Injured Athlete This is where being a chiropractor and a frequently injured athlete comes into play!
Upper Body Issues: Focus on lower body cardio (walking, cycling)
Lower Body Problems: Pool running, seated cardio machines
Back Issues: Swimming often feels amazing
General Soreness: Sometimes gentle movement is exactly what you need
How to Know Your Base Maintenance is Working
Green Light Indicators (You're Crushing It!):
You can chat comfortably during your easy sessions
Climbing stairs doesn't leave you gasping
You sleep well and wake up refreshed
You actually look forward to your workouts
When you do harder sessions, you recover quickly
Yellow Light Warnings (Time to Adjust):
Your "easy" pace is starting to feel hard
You're tired all the time, even after rest days
Motivation is consistently low
Sleep quality is declining
You're getting sick more often
Red Light Alerts (Houston, We Have a Problem):
Every workout feels like a struggle
Your heart rate won't come down after exercise
You're constantly sore or achy
Resting heart rate is consistently elevated
You're dreading workouts you used to enjoy
The "Life Happens" Emergency Protocols
When You Miss a Week: Don't panic! Here's your comeback plan:
Week 1: Start with 50% of your previous volume
Week 2: Bump up to 75%
Week 3: Back to normal
Listen to your body and adjust as needed
When You Miss a Month: This requires more patience:
Week 1-2: Very easy, short sessions
Week 3-4: Gradually increase duration
Week 5-6: Add back your normal frequency
Week 7-8: Back to your previous level
When Major Life Changes Hit: Sometimes you need to completely reset your expectations:
Focus on maintaining the habit, not the intensity
10-15 minutes of movement is still valuable
Walking counts as base training
Mental health benefits are just as important as physical ones
Seasonal Activity Swaps (Keep It Fun & Exciting!)
Canadian Winter Survival Guide:
Indoor cycling classes (plus social interaction!)
Swimming at community centers
Mall walking
Youtube workout videos
Ice skating, skiing, snowshoeing
Spring/Summer Fun:
Hiking with friends or family
Cycling on local trails
Stand Up Paddleboarding or kayaking
Outdoor group fitness classes
Playing with kids/grandkids at the park
The Monthly Base Check-In
Set a monthly "date" with yourself to assess how things are going:
Questions to Ask:
Am I maintaining my easy conversational pace?
Do I feel energized after my base sessions?
Am I sleeping well and recovering between workouts?
Is my motivation stable or declining?
Am I enjoying my activities or just going through the motions?
Adjustments to Consider:
Too tired? Reduce intensity or volume
Getting bored? Try new activities or routes
Feeling great? Maybe you can handle a bit more
Stressed about time? Focus on consistency over duration
Building Your Personal Base Maintenance Toolkit
Equipment Essentials:
Good walking/running shoes
Resistance bands (travel-friendly)
Jump rope (fits anywhere)
Access to a pool or community center
Backup plans for bad weather
Apps and Tools:
Simple workout timer
Podcast app (makes longer sessions fly by)
Weather app (plan your indoor alternatives)
Calendar to schedule your sessions
The Long-Game Perspective
Here's what I tell my clients at Endurance Therapeutics: the people who are still active and healthy in their 70s and 80s aren't the ones who had perfect training schedules. They're the ones who adapted, persevered, and never gave up completely.
The Real Goals:
Stay consistent, not perfect
Adapt to life's changes without abandoning fitness
Maintain the foundation that lets you do fun things
Keep building habits that serve your future self
Your Next Steps
Assess Your Current Situation: What's your biggest challenge right now?
Pick Your Minimum Dose: What's the least you can commit to consistently?
Plan for Obstacles: What usually derails you, and how can you prepare?
Schedule Your Monthly Check-ins: Put it in your calendar
Find Your Fun Factor: What activities make you smile while you sweat?
Remember: Your aerobic base is like a good friendship—it doesn't need to be perfect, just consistent and genuine.
Struggling to maintain your base through life's ups and downs? Dr. Keirstyn helps real people with real lives stay active and healthy long-term. Let's create a plan that works for YOUR life at our Oakville clinic.