Happy and Healthy Wednesday my loves!
Last week we focused on just getting started. So hopefully you have made the commitment, assessed your fitness level, set specific goals, created a workout log, and now it is time begin so we can hit our last point which is being consistent.
One of the most important things that we need to do when it comes to an exercise program is establishing a cardio workout routine. Cardio is important for the following reasons:
- Weight loss
- Stronger heart and lungs
- Increased bone density
- Reduced stress
- Reduced risk of heart disease and some types of cancer
- Temporary relief from depression and anxiety
- More confidence about how you feel and how you look
- Better sleep
- More energy
We should begin with cardio at least three times a week for about 20 minutes per day. If you can commit to about 10-15 minutes per day for about 5 days a week that is great as well.
I found these exercises from a website that I am always on now FitnessMagazine.Com (my other favorite besides Prevention.com). There are three work outs for different levels of fitness that can fit in to almost anyone’s schedule and you don’t need a gym. Check them out! (Source: Fitness Magazine by Jenna Autuori-Dedic)
Split up your workouts. Instead of working out for 40-minutes straight try four 10-minute workout sessions or two 20-minutes sessions. Try working out when you first wake up in the morning for 20-minutes and another 20-minutes when you come home.
The Plan: Got only 5 minutes?
|
Time
|
Activity
|
|---|---|
| 0:00-0:30 | High knees |
| 0:30-1:30 | Squat jumps for 20 seconds; then march in place for 10 seconds. Repeat. |
| 1:30-2:30 | Mountain climbers for 20 seconds; then march in place for 10 seconds. Repeat. |
| 2:30-3:30 | Burpees for 20 seconds (squat, place palms on floor and jump feet back into full plank; do a push-up, then jump feet back in and jump up with arms overhead); then march in place for 10 seconds. Repeat. |
| 3:30-4:30 | Alternating jump lunges (lunge back with right leg and jump, switching legs to land in lunge with right foot forward) for 20 seconds; then march in place for 10 seconds. Repeat. |
| 4:30-5:00 | March in place. |
The Plan: Got 10-minutes?
|
Time
|
Activity
|
|---|---|
| 0:00-1:00 | Step-ups (Step up and down on bottom step of a staircase.) |
| 1:00-2:00 | Side-step squats (Stand with right side facing stairs, place right foot on bottom step and lower into squat; return to start. Do for 30 seconds; switch sides and repeat.) |
| 2:00-3:00 | Knee tucks (Facing stairs, place right foot on bottom step, right knee slightly bent. Lift left knee toward chest as you bend elbows by sides; lower to start. Do for 30 seconds; switch sides and repeat.) |
| 3:00-4:00 | Step hops (Facing stairs, place right foot on bottom step and jump up, extending arms overhead and lifting left knee toward chest. Return to start. Do for 30 seconds; switch sides and repeat.) |
| 4:00-5:00 | Liftoffs (Facing stairs with hands on hips, place right foot on bottom step; lunge back with left leg, then stand up on right leg, raising left leg behind you. Return to lunge. Do for 30 seconds; switch sides and repeat.) |
The Plan: Got 20-Minutes?
|
Time
|
Activity
|
|---|---|
| 0:00-2:00 | Walk at a slow-to-moderate pace. |
| 2:00-5:00 | Jog. |
| 5:00-17:00 | Sprint for 1 minute, then walk or jog for 2 minutes. Repeat combo 4 times total. |
| 17:00-20:00 | Walk at a slow-to-moderate pace. |
Because cardio is great for the heart I decided to feature HeartSoul Footwear. Here are just a few options that are great for the spring and under $150. Check them out
