Exercise has 2 main components:
- Improve and strengthen the muscles of the body. We do this by lifting a weight or by lifting our own body. Squats, lunges, push-ups, bicep curls, ab crunches etc. This is commonly referred to as Resistance training.
- Improve and strengthen the muscles of the heart and lungs. We do this by huffing and puffing exercises such as running, skipping, swimming, skipping etc. This is commonly referred to as Cardiovascular training.
We need to be training BOTH types of fitness for a truly effective workout.
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The perfect exercise session should tick these boxes –
- Get you huffing and puffing (cardio fitness) to a point where you are outside your comfort zone (at least a few times during your session). If you can sing a song or have a full conversation throughout your workout, then you are working on maintenance, NOT improvement.
- Work and overload ALL of your muscle groups. You should feel a little muscle soreness the day after your exercise session.
Below, I provide you with some exercise sessions that tick these 2 boxes. However, please feel free to do ANY exercise session that you enjoy that also tick the criteria. If you know that you are more likely to stick with an exercise routine if you join a fun class, or if you get yourself a Personal Trainer, then I fully recommend you do that. After all, its part of becoming “an expert on you”
Please see HERE for more information on why you should train your muscles.
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Some exercise session options for you
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** Important
The perfect scenario would be to exercise 3 times per week and move lots on the other days.
However, if you are just starting out with a fitness program, you might want to start with exercising once per week and work your way up to 3 x per week, Whilst always striving to achieve your movement of 10,000 steps per day.
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Please post your progress over on the closed Facebook page
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