Fitness Frequency

Cardiovascular exercise

What is it?

      -Cardiovascular exercise is any activity that increases your heart rate

Why should I do it?

      -It significantly decreases your risk for heart disease, stroke, type 2 diabetes, some forms of cancer, and has been shown to prevent mild to moderate depression and anxiety-as well as help relieve symptoms that are already there.

How often should I do it?

      -The biggest gains in weight loss/management, improving endurance and cardiovascular health are seen if cardio is done 5 times a week for at least 30 minutes. The latest ACSM (American College of Sports Medicine) position stand states it does not have to be 30 consecutive minutes. Got 15 minutes in the morning and 15 minutes in the evening? Perfect! Even better news? The positive effects of cardiovascular exercise are seen in as little as half this amount-so the old saying “something is better than nothing” is absolutely true!  While everyone has different schedules, and some are certainly busier than others, I feel fairly confident in saying most of us can find two 15 minute blocks throughout the day for something that has so many positive benefits!

Muscular Fitness

What is it?

      -Muscular fitness includes the strength, endurance and power capabilities of our muscles.

Why should I do it?

      -Strength training has been shown to improve body composition, decrease blood glucose levels, improve sensitivity to insulin, and decrease blood pressure. It also prevents bone loss, and can help prevent falls.

How often should I do it?

      -For maximum benefits, strength training should be completed 2-3 times per week. For overall fitness, 8-12 repetitions are recommended, and each exercise should be done 1-3 times. Think you don’t have time to go to the gym to lift weights? No problem-how about if you slide your butt out of the chair and read this while you do triceps dips! Or drop and give me 10 push-ups…every major muscle group in your body can be worked out at home with no special equipment. Check out the weekly workouts for suggestions, or ask me for some tips!

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