There's no right or wrong way to move your body- finding a physical activity you actually enjoy can make a world of difference.
Cardio
It is recommended to complete 150 minutes of cardio per week
Moderate intensity
● Heart rate between 50%-70% of your max heart rate
● Sweat a little and breath harder
● Examples: running, hiking, biking, swimming, fitness classes
Vigorous intensity
● Heart rate above 70% of your max
● Sweat and feel out of breathe
● Examples: sprints, some forms of resistance training, and high-intensity interval training (HITT)
Benefits of Cardio
● Improves cardiorespiratory and pulmonary health, measurable by a lower resting heart rate
● Reduces blood pressure
● Reduces risk of a stroke, heart disease, and eventual heart attack
● Increases circulation
● Lowers the risk of diabetes
Resistance training
Try to do resistance training at least twice a week
Strengthening
● Can use body weight, free weights, cable pulleys, elastic resistance bands or weight machines
● Repetitions and sets depend on personal goals
Benefits of resistance training
● Increases muscle mass, endurance, and strength
● Ramps up your metabolism through increased muscle mass and also burns fat
● Increases bone density
● Builds good posture
● Strengthens joints thus reducing muscular imbalance issues
Flexibility
Do Flexibility training four to seven times per week
Mobility
● Compromised mobility can limit your range of motion, and stunt your fitness goals, or in the worst case can lead to injury down the line. ● Examples: yoga, pilates, foam rolling, stretching
Benefits of Flexibility
● Increases range of motion
● Releases tension physically and mentally
● Supports spinal musculoskeletal health
● Improves mobility
● Reduces the risk of injury associated with other exercises and movements
The more time spent being active, the better
