YOUR GOAL: STAY HEALTHY
YOU NEED: CARDIO 2X WEEK + STRENGTH TRAINING 1X WEEK + MORE MOVING
If your focus is to stay out of the doctor's office and in decent shape, 150 minutes of moderate steady state exercise a week can help you reduce you risk of high blood pressure, high cholesterol, heart disease, diabetes, depression, and other health problems.
Do a few higher-intensity intervals during your cardio sessions to make your heart stronger, help your muscles utilize oxygen and glucose and make your blood vessels more elastic so blood flows more easily. You don't have to be gasping for air, just pick up the pace at points throughout your workout.
One 30 minute resistance total body workout is all you need to sustain strength. Cover all the major muscle groups using body weight, bands or dumbbells.
The key is how you spend those other 23 hours in the day. Reducing overall sedentary time is your goal. Prolonged periods of sitting can increase your risk for metabolic disorders and it even raises your risk of developing cancer. Set an alarm on your phone to remind you to get up from your desk. When watching TV, move during commercial breaks or DVR fast forwarding. Stand, walk a little, do a few stretches, hold a tree pose. Get creative and move your body. Park at the far end of the parking lot, use the stairs, play with the dog.
As I end this series, use these ideas to personalize your exercise routine and get the results you are working for. Remember, the most important aspect of any of these routines is compliance and consistency. The best exercise is the one that you DO. Avoid movement that makes you unhappy or stressed. Choose a workout that gives you energy and life.
Stay Active, Keep Moving and
Enjoy Your Food