Last Updated Mar 2013
There's no doubt that exercise plays a big role in making you healthy and fit. Integrating resistance training, cardiovascular or aerobic exercise and stretching or flexibility into your fitness routine can help protect you from heart disease, back pain, stroke and can even improve your mood! Among all type of exercises, cardiovascular training is said to be the easiest way to improve health. Performing it improves the performance of the patient's heart and lungs.
To maintain your cardiovascular health, the American Heart Association recommends an exercise program to be performed for 30 minutes, five to six days per week. Is lack of time an issue for you? Studies show that even a five to ten minutes workout can lead to a lot of health benefits. Now that you don't have an excuse, start trimming your waistline and treat yourself to a longer life by simply walking!
You've heard about the '10,000 steps per day' challenge. This may sound tough to do but with simple changes in your everyday routine, it is definitely doable. Follow these ways to increase your daily steps:
- Walk it up inside instead of using the drive through
Park your car at the back of the parking lot
- Take the stairs instead of the elevator or escalator
- Spare fifteen minutes from your one-hour lunch break for a brisk walk
There are so many other ways to reach your goal. Use your imagination. To keep track of the number of steps you've taken, there's a device called pedometer which counts each step you take by detecting the motion of your hips.
Once you're used to simple exercises, it's a good idea to take a step up and try a variation of cardiovascular activities. To avoid burnout and over training, change the level of intensity everyday from high, medium to light intensity. Try the following:
- 20 to 30 minutes of high intensity cardio - One minute sprint then 2 minutes of jogging. Basically, perform intense work intervals and recovery intervals alternately.
- 45 to 60 minutes of medium intensity cardio - Get active with exercise classes, treadmill, elliptical, biking and running.
- 30 to 90 minutes of light intensity cardio - Be physically active by walking and jogging. You can even try various yoga postures and Pilates.
A physical therapist can give you the best suggestion and advice on which exercise program you should follow. No amount of exercise goes to waste. Any type of physical activity contributes a lot to improve cardiovascular and overall health. You'll be amazed at the results when you vary exercise routines, equipment and intensity. Try it for a month! A little but very important reminder, be sure to begin with a 8 to 10 minutes of warm up exercises.
Tanya Stroh, B.S., NSCA, ACE, is the founder and creator of GetinShapeforFREE.net featuring a “6 Week Shape UP Challenge” with Sequential Progression. This brand new fitness and exercise website is completely Free and available to everyone who has the desire to be fit and healthy.
Tanya's philosophy has always been that a fit and healthy lifestyle is a process that you build upon; that’s why her approach to exercise with Sequential Progression is so effective. Tanya’s clients have successfully improved and achieved their health and fitness goals because of this approach to fitness. And now with GetinShapeforFREE.net so can YOUR clients!
Click here for more information on Tanya Stroh.
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