Physical activity is defined as any bodily movement that uses energy (calories).
Being active helps:
- lose or maintain weight
- decrease stress
- improve concentration
- improve mood
- sleep better
- live longer
- prevent or treat many common chronic diseases
plus many more!
To get health benefits, 150 minutes of moderate or 75 minutes of vigorous activity per week is recommended for adults. That's only 22 minutes (or less) per day! However, for weight loss purposes, additional physical activity is often necessary...
- Cardio (or aerobic): Make your heart beat faster (e.g., brisk walk, run, swim, bike, etc.).
- Strength: Make your muscles stronger (e.g., exercises using body weight, lifting objects, resistance bands, etc.).
- Stretching, etc.: Help improve balance, stability, & flexibility (e.g., yoga, tai chi, pilates, etc.).
For more details, check out http://www.choosemyplate.gov/physical-activity.html.
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New or recently returning to being active? Or, looking for more structure?
Check out http://www.myeatsmartmovemore.com/StartMovingMore.html for sample walking, jogging, strength, & flexibility training programs.
Already active & need to shake up your routine? Check out http://life.gaiam.com/article/workout-rut-variety-boosts-results.
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**Note: If you have health issues or are making a significant change to your physical activity, please consider consulting with a healthcare provider first.**
Another modality of reducing the time of training is doing super-series whose object is to train two antagonistic groups of muscles. Thus, for each group of muscles must be performed a series of exercises, without a break in between; the break is taken only at the end of this double effort.
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