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Tuesday, July 2, 2013
3 Day Workout
3 Day Workout
When it
comes to fitness, most health experts believe that a well-rounded schedule
should include strength training, cardio and flexibility workouts. But when our
lives are already packed with work, family and social obligations how are we to
find the time for fitness, too?
Fortunately, you don't have to spend hours in the gym to increase your fitness levels and boost your overall health. In fact, you can create a well-rounded exercise schedule by working out just three days a week for an hour each time. Although you'll never be a competitive athlete on this schedule, it is enough to keep your heart and body healthy.
Here are the three components of your workouts:
Cardio: This should involve any type of exercise that gets your blood pumping and boosts your heart rate. Good choices include walking, running, cycling, rowing, elliptical machines, step aerobics and jumping rope. You can also try cardio exercise DVDs.
Strength Training: This includes weight lifting or resistance exercises. Good examples are bicep curls with dumbbells, squats, lunges and crunches. If you're unsure how to perform any of these exercises, hire a personal trainer or purchase a book about basic strength training routines. You may also need to purchase dumbbells or resistance bands.
Flexibility: These exercises should help stretch your muscles. Certain styles of exercise - like yoga - also increase your flexibility. If you're unsure how to stretch, hire a personal trainer or buy a book about basic stretching routines.
Fortunately, you don't have to spend hours in the gym to increase your fitness levels and boost your overall health. In fact, you can create a well-rounded exercise schedule by working out just three days a week for an hour each time. Although you'll never be a competitive athlete on this schedule, it is enough to keep your heart and body healthy.
Here are the three components of your workouts:
Cardio: This should involve any type of exercise that gets your blood pumping and boosts your heart rate. Good choices include walking, running, cycling, rowing, elliptical machines, step aerobics and jumping rope. You can also try cardio exercise DVDs.
Strength Training: This includes weight lifting or resistance exercises. Good examples are bicep curls with dumbbells, squats, lunges and crunches. If you're unsure how to perform any of these exercises, hire a personal trainer or purchase a book about basic strength training routines. You may also need to purchase dumbbells or resistance bands.
Flexibility: These exercises should help stretch your muscles. Certain styles of exercise - like yoga - also increase your flexibility. If you're unsure how to stretch, hire a personal trainer or buy a book about basic stretching routines.
Once
you've decided what exercises you want to do, follow this 3-day workout
program:
Day 1
•Cardio: Do 20 minutes of 'interval' cardio. This means you should vary your intensity throughout the exercise. If you're running, for example, start with an easy pace for three minutes, then increase your speed for three minutes until the intensity is vigorous. After that, drop down to your easy pace again for the next three minutes. Repeat until you finish the entire thirty minute workout.
•Strength Training: Spend 20 minutes focusing on upper body strength training exercises. This means you should choose exercises that target your chest, back, shoulders, biceps and triceps. Examples include bicep curls, tricep dips, chest presses, and back rows.
•Flexibility: Spend 20 minutes performing a fairly in-depth flexibility workout. Yoga is a good choice at this time.
Day 1
•Cardio: Do 20 minutes of 'interval' cardio. This means you should vary your intensity throughout the exercise. If you're running, for example, start with an easy pace for three minutes, then increase your speed for three minutes until the intensity is vigorous. After that, drop down to your easy pace again for the next three minutes. Repeat until you finish the entire thirty minute workout.
•Strength Training: Spend 20 minutes focusing on upper body strength training exercises. This means you should choose exercises that target your chest, back, shoulders, biceps and triceps. Examples include bicep curls, tricep dips, chest presses, and back rows.
•Flexibility: Spend 20 minutes performing a fairly in-depth flexibility workout. Yoga is a good choice at this time.
Day 2
•Cardio: Do 30 minutes of moderate cardio. Maintain a fairly steady pace throughout this entire session. You're working at a moderate pace if you find it fairly difficult - but not impossible - to have a conversation while exercising.
•Strength Training: Spend the next 20 minutes focused on lower body strength training exercises that target your legs and buttocks. Good choices include squats, lunges and calf raises.
•Flexibility: Do 10 minutes of basic stretching.
•Cardio: Do 30 minutes of moderate cardio. Maintain a fairly steady pace throughout this entire session. You're working at a moderate pace if you find it fairly difficult - but not impossible - to have a conversation while exercising.
•Strength Training: Spend the next 20 minutes focused on lower body strength training exercises that target your legs and buttocks. Good choices include squats, lunges and calf raises.
•Flexibility: Do 10 minutes of basic stretching.
Day 3
•Cardio: Do 40 minutes of easy cardio. Maintain a fairly steady pace. You should be able to easily carry a conversation. The purpose of this workout is to build your endurance, which is why you're exercising longer than usual.
•Strength Training: Spend 10 minutes doing exercises that target your abdominal muscles. Crunches and the plank position are good choices.
•Flexibility: Do basic stretches for 10 minutes.
If you're currently sedentary, this routine will help increase your fitness levels and boost your overall health.
Always consult your physician before beginning any exercise program.
•Cardio: Do 40 minutes of easy cardio. Maintain a fairly steady pace. You should be able to easily carry a conversation. The purpose of this workout is to build your endurance, which is why you're exercising longer than usual.
•Strength Training: Spend 10 minutes doing exercises that target your abdominal muscles. Crunches and the plank position are good choices.
•Flexibility: Do basic stretches for 10 minutes.
If you're currently sedentary, this routine will help increase your fitness levels and boost your overall health.
Always consult your physician before beginning any exercise program.
Staying
active everyday would be ideal; here are 101 ways to get more EXERCISE:
Set fitness goals • Carry your own groceries • Start a walking program •
Volunteer for active chores • Use a stationary bike at home • Paint a mural •
Plant a garden • Sweep or vacuum daily •
Do sit-ups while watching TV • Fly a kite • Go canoeing • Rake leaves • Shoot some hoops • Wash your
car by hand • Ride a bike instead of drive • On car trips, stop to stretch
& stroll • Do pull-ups • Play table tennis • Contract your buttocks while
waiting in check-out lines • Do salsa aerobics • Learn to dance • Roller skate
• Tighten your stomach muscles while sitting • Play catch • Work out with
fitness shows on TV • Do jumping jacks • Park away from your destination &
walk • Wash windows • Lift hand weights while talking on the phone • Walk
circuits around the shopping mall • Stretch while using the computer • Offer to
help others lift & carry • Take a guided tour of your favorite museum •
Redecorate • Go horseback riding • Build a snowman • Answer the phone that’s
farthest away • Go swimming • Clean out the garage • Go on fund-raising walks •
Play horseshoes •Take a nature walk • Go sledding • Walk on the beach • Go
dancing • Walk your dog • Walk a
neighbor’s dog • Turn your mattresses • Jump rope •Walk on coffee breaks •
Organize office exercise breaks • Use the stairs, not elevators or escalators •
Learn to juggle • Take up karate • Ski • Do step aerobics •Go camping • Join a
bowling league • Explore a state park • Play volleyball • Walk through the zoo
• Play miniature golf • Go ice skating • Take light weights on business trips •
Play Frisbee • Join a Gym • At work, arrange to have walking meetings • Walk
before dinner • Walk after dinner • Work in a community garden • Join active
hikers’ or bicyclists’ groups • Pull weeds • Play racquetball • Join a
neighborhood cleanup •Avoid drive-up
windows—walk into banks instead • Stretch at your desk • Mow your lawn with a
push mower • Do the dishes by hand •
Learn to play golf • Row, row, row • Schedule family hikes or bike rides • Work
out to fitness videos • Clean out your closets • Play softball • Walk to
deliver messages at work • Try a yoga class • Play tennis • Join in a parade •
March in place during TV shows • Take morning jogs with friends • Roller blade
• Pack up items for donations • Hold a garage sale • Play paddle ball • Have a
Hula Hoop Contest • Play tag with your kids • Dust, dust, dust • Walk for short
errands • Keep track of your progress • Park at the back of the parking lot •
Celebrate reaching your goals!Tuesday, April 24, 2012
Warm weather is coming! And now REhydrate is coming in a yummy new flavor!
Rehydrate - Mango Pineapple
Replace lost water, minerals and electrolytes and keep yourself hydrated for the next sweat-filled workout. Rehydrate effectively promotes optimal hydration and recovery. Recently updated, it now contains Sustamine™ to help support even greater absorption of fluids. 14 pouches. Canister makes 56 servings. Get yours at http://www.AdvoCare.com/05063233
Rehydrate - Mango Pineapple
Replace lost water, minerals and electrolytes and keep yourself hydrated for the next sweat-filled workout. Rehydrate effectively promotes optimal hydration and recovery. Recently updated, it now contains Sustamine™ to help support even greater absorption of fluids. 14 pouches. Canister makes 56 servings. Get yours at http://www.AdvoCare.com/05063233
Friday, January 6, 2012
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