Tag Archives: beginner workouts

Exercise 3 Times Per Week to Lose Weight

Exercise 3 Times Per Week to Lose Weight

 

Exercising just three times per week can help you lose weight.  Put aside 15- 20 minutes if you are just starting out.  Try to increase your workout to 45 to 60 minutes per workout.  By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow.  You will see progress if you are consistent.

Here is a workout to try: “A” for beginners, “B” is a bit higher intensity

Cardio- A-Walk for 15- 20 minutes      B-Jog of run for 20- 30 minutes

Strength training/toning:

A- 10 pushups standing against the wall or on your knees on floor

B-10 military pushups

A- 15 squats  B-15 jump squats

A-    10 Modified Jumping jacks  B- 15 jumping jacks

A&B 10-15 bicep curls

A&B 10-15 abdominal crunches

Repeat strength training 1-4 times depending upon your level of fitness

 

Always check with your doctor before starting an exercise routine!

Here’s is Your Weekend Workout (Beginner & Advanced Versions)

Here’s is Your Weekend Workout (Beginner & Advanced Versions)

Weekend Workout

Try this workout: A is for beginnMattapoisetters, B is for more advanced
Warm up walking & stretch 5 minutes
A- march in place 3 minutes
B-skip for 3 minutes outside or treadmill
A- 10 reverse lunges each leg
B- 10 jump lunges each side
A- 10 push-ups standing against wall
B- 10 military push-ups
A- walk or jog 10 minutes
B- sprint 10 minutes,( 30 sec sprint, 30 sec walk)

Repeat entire workout out 3 -5 times.

Stretch!!

Chair Yoga

Chair Yoga
Today I had the opportunity to be the substitute instructor for a Cancer Survivor group’s “Gentle Yoga” class. Although I am not a certified Yoga instructor, I do incorporate some stretches and poses into my workouts. Because the class was titled “Gentle Yoga”, I pulled up a “Chair Yoga” workout on line and modified it a bit. chair yoga1
If you have difficulty standing or are just getting started with exercising, I recommend trying a chair yoga workout. Hold each pose, if possible for 3-5 breaths. The breaths should be long, slow, belly breaths. Breathe in through the nose and out through the nose.
If a pose doesn’t feel right, skip it. The workout should feel good. It should help open up your energy centers and get your blood flowing.
Following the exercises try my meditation. Sit comfortably or lie down. Take a few deep breaths and close your eyes. Imagine relaxation moving throughout your body, beginning in your toes and traveling all the way up to your forehead. As you continue to breath and relax imagine yourself in a serene setting such as the beach, or by a lake, or lying in a hammock, etc. While you are relaxing in your special place build an image of yourself the way you would like to be in the future. Imagine merging into that image. After 5-10 minutes or whenever you feel ready you may open your eyes and stretch.