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