Hello!! HAPPY Fridayyyyy :D
How's your day going?! Are you ready for the weekend?! I am...BRING IT ON...lol! Am I the only person who still has Christmas shopping to do?! OMGosh...every time I think I'm wrapping it up, something happens :D Either a store doesn't have what I'm looking for or an item I ordered has been delayed! Good thing I still have a week before Christmas!! I got this...i think...lol :D
Exercise is my favorite way to boost energy and feel great! I LUV LUV LUV to sweat!! :D How much exercise does a person really need?! Depending on when you read or listen to the news, you're exercising either too much or not enough...lol! The truth is, what's best depends largely on your goals and how hard you're willing to push yourself!!
Today's post is some basic information on exercise. Also, don't forget to check out Friday's SMOOTHIE recipe at the bottom :)
The ideal fitness routine is at least 3 workouts a week: 1 each of interval and strength training, and 1 of your choice, says exercise researcher Martin Gibala, Ph.D., at McMaster University in Hamilton, Ontario. Interval training, short bouts of effort followed by recovery periods, forces your heart to work harder and pump more blood with each beat, says Gibala. Science has seen people get just as fit with these hard bursts as with longer, steady-pace sessions. To do them, simply switch between speeding up for a minute and backing off for a minute. Building muscle strength is important too, it can lower blood pressure and help stave off weight gain.
Brisk walking or another moderate-intensity exercise is also good! Get 150 minutes a week, says James H. O'Keefe, M.D., of the University of Missouri-Kansas City. A short, brisk walk is still helpful! Even 10 minutes can help your ticker. But 10 minutes, 3 times a day is even better.
The harder you work, the less you need to do. Aim for the following:
MODERATE EXERCISE - 150 minutes per week...
VIGOROUS EXERCISE - 75 minutes per week.
What's MODERATE EXERCISE?!
- Tennis: playing doubles.
- Biking: 5 to 9 miles per hour.
- Swimming: at a light rate.
- Jogging: 15 minutes per mile.
DON'T FORGET TO STRETCH!
Having flexible muscles may make blood vessels more elastic, which helps increase blood flow to the heart. Before AND after your workout, take 5 minutes to stretch out.
Keep reading and get a yummy smoothie recipe :)
1 handful of strawberries
5 tablespoons of natural yogurt
8 tablespoons of guava juice
- This recipe makes 2 portions.
- For a more refreshing smoothie, blend some crushed ice with the other ingredients.
- This smoothie is GREAT for energy, immunity, and skin!
Nutrients: Beta-carotene, biotin, folic acid, vitamin B3, vitamin C; calcium, magnesium, manganese, phosphorus, potassium, sodium, sulphur, zinc; protein.
Lets get the weekend started! HO! HO!! HO!!! :D
See you right back here on Monday!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist