Fitness

Livewell Healthy Living Daily Workout Routines

Cardio

The American Heart Association and others recommend a minimum of 150 minutes of moderate activity per week for health and weight maintenance, and twice that much — or upping the intensity — may be required for weight loss, according to Mayo Clinic. So your workout should include cardio on the treadmill, elliptical or stair climber at the gym or walking briskly or running outdoors. Just like any muscle, your heart needs to be conditioned. Start at 40 percent to 60 percent of your maximum heart rate for 15 minutes, building to 30 minutes. After four to six weeks of regular workouts, up the intensity to between 50 percent and 85 percent of your maximum heart rate, and increase the time if you want to lose weight.

 

Resistance Training

Muscle begins to diminish around your 40s, and the loss accelerates even more after age 75. Like anyone of any age, you should concentrate on working the major muscle groups of the shoulders and upper back, arms, legs and abs. If you can do two or more sets of eight to 12 repetitions, by all means, go for it. However, the American College of Sports Medicine notes that for adults 50 to 65, one set of 10 to 15 reps may be just as good.

 Work Your Midsection

We sometimes focus on running and lifting, and neglect their cores. A strong core leads to better posture, thus helping you avoid backaches. Plus it just makes you feel and look stronger when you can walk upright — not stooped — with a strong, straight back. Sit-ups and crunches on the floor or a ball are as important for men as for women. As you get stronger, you can try inclined crunches or sit-ups or a hanging leg/hip raise. You don’t have to work fast; work smart. There’s no reward for how many sit-ups you can do in a minute. Instead, try to reach the deep muscles using proper form.

 

IMPORTANT!

If you are new to cardio exercise, or have been inactive for awhile, consult with your health care provider to make sure that cardio exercise is safe for you. Before beginning any exercise program, get your health care provider’s permission.

Remember to drink water before, during and after exercise. Make sure you drink 8-10 glasses of water every day.

This health informative is brought to you by Livewell Distribution, a company focused on health and wellness. For more information on obtaining Livewell’s healthy products email them at: info@livewelldistribution.com

Contributing sources for this article include: www.healthyliving.azcemntral.com

Blog Question:

Do you feel that you have enough time in a day to actually exercise?

 

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