General Tips for Working out Smarter

There are 4 main types of exercise to consider when putting together an exercise plan.  Each has a different goal and method to achieving the goal.  Each person will be different and need different things in their plan.

 

    1. Types of Exercise to include in your week:
      1. Aerobic or Cardio:  Incorporate most days a week working up to 150 min a week
        1. The goal is to help get your heart rate up and get breathy
        2. Examples include:
          1. Stationary bike
          2. Biking
          3. Walking
          4. Treadmill
          5. Seated or standing elliptical
          6. Swimming
          7. Boxing 
        3. What is important here?
          1. Working at the right intensity.  
          2. Warm up and cool down for 5 min 
          3. Challenge yourself with intervals.  After warming up try walking/biking etc. for one min at a comfortable pace then try one min at a harder intensity.  You could do this by going faster (speed) or adding resistance and climbing a hill.  You can play with the ratio and do 30 sec of harder work and 1 min to 1.5 min of comfortable pace.  Or do the opposite to challenge yourself more.  Either way make sure you are listening to your body.
          4. Measure how hard you are working with the Rate of Perceived exertion scale. 
            1. A good goal is to be breathy but able to say a few words to a sentence such as your address.  This would be a 4-6 out of 10 on the scale. During those more challenging intervals you can push it to a 7-8 out of 10 on the scale. This would be breathy but able to say 3 words and getting uncomfortable. 
  • Flexibility: Incorporate daily
        1. Stretching your muscles is especially important to help reduce aches and pains.  It also helps to improve or maintain full movement in your hips, shoulders, and spine for a good posture.  
        2. Some examples of stretching include: 
          1. cat/cows, lateral side bending, and seated rotation or thread the needle
          2. supine hamstring, piriformis, add, and hip flexor stretches
  • Balance exercises: Incorporate 2-3 days a week
      1. The goal of these exercises is to prevent falls, be sure to complete these with a friend or family member close by and the kitchen countertop for support in case you lose your balance.