According to The President's Council on Physical Fitness, adults need at least 30 minutes of physical activity five or more days a week. However, only 30 percent get the recommended amount.
Work, family and never-ending to-do lists can make finding time to hit the gym an understandable challenge. If the gym isn't for you or your schedule makes getting there a challenge, try working out at home. Cardiovascular, strength and flexibility training are the key components of any successful workout regimen, and with a few simple items, you can build an effective home exercise program that incorporates each.
Cardio: Cardiovascular workouts fuel weight loss, strengthen the heart, reduce stress and increase energy.
For a low-impact cardiovascular workout, try an in-home bike that can help you burn as many as 500 calories in 40 minutes. The spinning programs make riding a stationary bike more fun and effective than mindless pedaling by incorporating changes in resistance and alternating between seated and standing positions.
Strength: Resistance training strengthens and tones the muscles and can increase metabolism.
Flexible tubing is a portable, relatively inexpensive option for strength training that can be used in place of weights and is available in various degrees of resistance to serve all fitness levels.
Flexibility: Proper stretching builds flexibility while reducing muscle tension, expanding range of motion, increasing circulation and lowering the risk of injury.
Stretching should be performed at the end of a workout when the muscles are warm. Stretching on a yoga mat can help improve balance, coordination and comfort. A yoga strap can make touching your toes a little easier and allows for a deeper stretch.
The most effective workout is one you can stick with, so develop a plan you can commit to. Talk to your doctor before beginning any exercise routine.
If you need more information you can always email me directly at desiree@vesselfitness.com, I always love hearing from other women just like you.
Tune in to see Desiree Summers and Vessel Fitness, Tuesdays and Thursdays on i-Lifetv.