Tuesday, February 4, 2014

It's About the Heart

"There's no drug in current or prospective use 
that holds as much promise for sustained health 
as a lifetime program of physical exercise."
~ Journal of the American Medical Association

In order to maintain a relatively healthy heart, okay metabolism, and some sort of functional flexibility, the American College of Sports Medicine recommends the following (see attached for complete info):
  • 150min of moderate intensity cardio.
  • 2-4 sets of 10-15 reps of a muscular endurance effort.
  • 2-3 days/wk focus on balance, flexibility, range of motion (R.O.M.) holds for 10-30 seconds to the point of tightness or slight discomfort and repeat that 2-4 times.
Most Americans do not do this and if they do, not very consistently or deliberately. The list above is just the minimum… To achieve more benefits the duration should increase to 250-300min/week; strength repetitions and intensity alter by increase in weights and decrease in reps/sets; balance, flexibility, R.O.M. challenged more than 3 times/wk.

Would you like to take the thought out of designing a way to achieve these healthy measures without committing to or commuting to a gym? 

Then seriously consider the following programs that can easily take you into the 250-300min/week-exercise recommendation from ACSM:
  • T25 (30min a day program with cardio, lifting your own body weight, range of motion)
  • P90X3 (30min a day program with cardio, lifting your own body weight, weights, flexibility, yoga, and range of motion)
  • ChaLEAN Extreme (38-48min a day program with cardio, lifting your own body weight, weights, flexibility, and range of motion – some high intensity training)
  • Tai Cheng (15-48min all focused on balance, flexibility, and range of motion – excellent addition to any cardio or strength training program)
There are many other programs that can give you similar benefits, but the aforementioned programs are some of the most time-commitment-friendly, physically repeatable, and excellent maintenance programs that take you to the 250-minutes or more a week of recommended physical exercise efforts.

Still want a trainer? In-person or virtual coaching? I can help there too! I'm a ACSM Certified personal trainer and Functional Movement Systems specialist. I LOVE designing programs that meet an individuals specific needs.

Above all, I would encourage you to take charge of your health, so that you can be engaged to the best of your ability (whatever level that is on) and participate in life with those you love.

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