Are there different benefits between moderate and vigorous activity? In 1986 a study took 44,551 men, ages 40-75 years old and over the course of 22 years examined “the relationship between vigorous-intensity physical activity, compared with moderate-intensity activity.” Their study found that the men who performed moderate-intensity physical activities had fewer cases of chronic diseases, such as cancer, as well as cardiovascular diseases. That’s great news that if you amp up your workouts, you set yourself up for greater health in the long run.
Keep It Up!
Some days we feel like we can conquer the world during a workout and other days we feel like a loser. On those days try to focus on the positive, like the fact that you made the amazing choice to exercise and work toward your goals. Don’t beat yourself up if you are not where you want to be. Don’t compare yourself to others, focus on you and keep pushing on. You will get there if you keep up the hard work! You got this!
Try 1 Minute Circuits
Are you looking for an effective way to change your routine? Try 1 minute circuits for 30-minutes. Choose 6 exercises combining muscle groups. Do 3 in a row and repeat 3 times, then perform the next 3 and repeat. Cool down with core work and stretching. Here are a few examples of moves:
-Squat with medicine ball overhead toss
-Alternatting Side planks
-Skater jumps
-Single leg step up to shoulder press
-Lunges with lateral raises
-Cross over lunges with arm wood choppers
-Komoto Dragons
-Jumping squats
Try this total body move!
This move will get your heart rate up and work your whole body:
-Begin in plank with one weight next to your right hand
-Hold plank and lift weight underneath your torso to place directly under your hips
-Jump forward to bring both feet over the weight and into a squat
-Stand and tuck jump to turn 180-degrees facing the weight
-Perform one burpee with a push-up
-Jump back to plank and repeat 15 times
Medicine Ball Workout
Want a fabulous workout that works your lower body while incorporating your arms and core? All you need is a Medicine Ball or weighted object to feel the burn with these 5 exercises:
1. Rotational Swinging Squats: 10 squats rotating to the left and 10 rotating to the right.
2. Alternating Back Lunges with Core Rotations: 20 total.
3. Twisted Lunges to Shoulder Press: 15 on the right leg (pressing to the left) and 15 on the left leg (pressing to the right).
4. One-Legged Squat to Shoulder Press: 15 on each leg.
5. Figure-Eight Lunges: 30-seconds on each leg.