Mind/Body Weight Loss – Day 5
– Moderate intensity is defined as being able to hold a conversation while doing the activity with a slight breathlessness
– You can accumulate your 150 minutes in 10-minute intervals and still be effective for reducing risk factors.
– If you bump up the intensity of an exercise you can decrease the time and frequency. E.g. 20-60 minutes of vigorous activity three times per week
– Start small and work your way up
– Activities includes walking, biking, swimming, tennis or other activities you enjoy that raise your heart rate
Resistance Training
– Two to three times per week on every major muscle group
– Complete 2 to 4 sets of every exercise
– To increase strength – use high weight with low reps
– To increase muscular endurance (look toned) – use low weight with high amount of reps
– Allow 48 hr. between each workout or muscle group to allow for recovery
Flexibility Training
– Two to three times a week
– Hold each stretch for 10-30 seconds and repeat each stretch twice (called static stretching)
– Dynamic stretching is great to get you up to ‘game speed’, so it can be done before you begin a vigorous activity
