Ok, moving on...
This week's challenge focuses on getting moving! We have been discussing eating & drinking habits the past few weeks, but clearly, we can't forget about exercise.
- Cardiovascular Exercise: minimum of 150 minutes of moderate intensity exercise each week.
- Resistance Exercise: 2 or 3 days each week working all major muscle groups, taking 48 hours off between days of strength training
- Flexibility Exercise: 2 or 3 days each week holding each stretch 10-30 sec, 2-4x in a row for a total of 60 sec per stretch.
- Neuromotor Exercise: 20-30 min, 2 or 3 days each week. Exercises should include balance, coordination and proprioception exercises (i.e. tai-chi, yoga, etc)
When you look at these recommendations, they can at first seem difficult to achieve. So, we're going to take this step by step, focusing this week on Cardiovascular Exercise as part of a 4-week series. Week 4's challenge is to sweat a little more. Look at last week and determine how many minutes of cardiovascular exercise you performed. Now, add a maximum of 60 min. to that amount to encourage bringing yourself closer to the "150 minute" recommendation. Read the article I posted above to find more guidelines for reaching your 150-minute goal!
Have fun with this challenge! Push yourself to try different exercises than you have tried in the past--find out what works for you! Are you having a hard time fitting exercise in your work day? Try these tips:
- At the start of each week, schedule the times and types of exercise you are going to do during the week.
- Don't make unrealistic goals for yourself! If you normally exercise 1x each week, don't plan to exercise 5x the next week! Be slow, and realistic--this will help you see success so you don't give up!
- Bring your equipment with you to work! This has been a great tip for me. If you pack clothing and shoes ahead of time (even for multiple days!), you won't have the excuse of not having what you need to exercise! Also, I have found that if I have to go home between work & exercise, I am WAY less likely to exercise.
- Mix it up! Don't do the same thing every day. Try group fitness, swimming, cycling, running, rock climbing, hiking, etc. to put some variety in your day!
Good luck and I look forward to next week for Resistance Training!