Your exercise tip – Cardiovascular interval program – build up your stamina
Interval programs program that have periods of high intensity exercise then a break before starting the next interval. They are designed to help increase the stamina/ability of a person to handle bouts of concentrated exercise and improve our physical capacity to exercise. This then reflects on a person’s ability to handle daily stressors of life. A simple but challenging routine can keep your exercise exciting, can help with accelerating physical changes and help with weight loss.
Choose an exercise that you would like as the conditioning or interval part of the routine. On the break between intervals, complete 30 seconds on an abdominal exercise of your choice. The routine will go as follows:
- One minute cardio interval, abdominal exercise, two minute cardio interval, abdominal exercise, three minute cardio interval, abdominal exercise, four minute cardio interval, abdominal exercise, five minute cardio interval, abdominal exercise, four minute cardio interval, abdominal exercise, three minute cardio interval, abdominal exercise, two minute cardio interval, abdominal exercise, one minute cardio interval.
- Cool down and stretch.
Your health tip – Sugars, fats and processed foods.
I was reading a good article on sugar consumption in the past week, which had some great points for us to remember. These are:
- Don’t just look at sugar as the ‘demon food’ of the day. Take a bigger picture look at the food types and volumes you are eating.
- If you are concerned with sugars, look at the processed or added sugars you have in your diet first.
- Natural sugars (fructose from fruit, lactose from milk and dairy, glucose from some vegetables fruit and honey) consumed in balanced portions will not have a huge effect on your health.
- Unprocessed foods are always healthy sources of nutrients like sugar.
- The only products that contain sugars and fats are processed – a double whammy
Exercise of the week – Overhead Dumbbell Lunge (walking)
This week we are looking at an exercise that is a great start for leg shape and strength, whilst incorporating stability in the shoulder and torso. Tips for the Overhead dumbbell walking lunge are:
- The weight needs to be small to start with. It can be challenging enough without having too much weight to control.
- Focus on lunging in a straight line keeping the hips level or parallel to the floor, not letting either side tilt as you walk along.
- Breathe in on the way down and out on the way up. Concentrate on keeping the eyes focused on the end of the room.
- If it hurts, stop.
Your life tip
Try not to judge someone on when you met them the first time. The old saying is ‘don’t judge my story by the chapter you came in at.’
This week’s wise words
Holding onto anger is like drinking poison and expecting the other person to die.
Buddha
Have a great week and keep healthy in 2017. David.