Move to the next level with your exercise routine this week.
Whether you’re a busy parent with small active children, a professional who works from dusk to dawn, or a student with a full schedule of classes and studying, certain exercises can fit into anyone’s to-do list.
You may be doing some routine physical exercise weekly and feel that you’re ready to move to the next level. It’s a great feeling when you reap the benefits of more energy, getting toned muscles, sleeping soundly and having fun with friends and family. You may be looking for various ways to perform more activities, but in moderation.
Two examples of adding more physical activity in moderation are increasing your power walk from 30 minutes, three times a week to 50 minutes, three times a week. When you’re active more often, you can do more effectively. You can even increase your exercise bicycling from three days weekly for 25 minutes a day to six days weekly for 25 minutes a day. However, it is advisable to work your way up to a goal if you haven’t been too active in the past. Gradually, you can replace exercise in moderation with vigorous exercise for more effect.
For stronger bones and muscles, adults should exercise at least twice a week to strengthen their bones and muscles. You can choose exercises that develop various body parts—chest, shoulders, arms, back, stomach, hips and legs. Activities for each muscle group should be replicated eight to twelve times per workout session.
Here are several activities that you can do two to three days per week:
- Shoveling and digging during gardening
- Weightlifting
- Push-ups (floor or wall)
- Sit-ups or stomach crunches
- Resistance bands workouts
Many find resistance bands highly effective due to the fact they can use and neatly store away the bands when they finish their workout exercises. There are others who don’t feel satisfied without actual weights. Dumbbells and barbells are not the only items for lifting weights; normal grocery items such as bottled water, bags of rice, vegetable or soup cans, or detergent bottles can be useful.
For best results, you can team up with a friend or significant other; not only is this more enjoyable, but you will be more motivated. Moreover, always pick activities you enjoy to do. When you track your time, personal record and progress, it is helpful to keep you on course. Imagine if you can perform a minimum of 2 hours and 30 minutes of exercise activities in moderation per week. Over time, you can add more strength-building exercises, like push-ups or sit-ups.
Medical and exercise consultants advise that performing aerobic activity a minimum of three days a week is most effective. You can even perform each activity at least 10 minutes at a time. For 2 hours and 30 minutes of exercise per week, you can perform 30 minutes of aerobic exercise daily for five days. You can use the other 2 days to do exercises to keep muscles strong. It is advisable to discover ways that work best for you.
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