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
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!
Eat Salads for the Health Benefits of Fruits and Vegetables
Many experts agree that Americans need to eat more fruits and vegetables (especially dark green and orange vegetables) and legumes — all popular salad ingredients; nutrient-rich plant foods contribute to overall health. If you frequently eat green salads, you’ll likely have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene,) especially if your salad includes some raw vegetables. Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.
The American College of Sports Medicine recommends that all healthy adults should do the following:
1. Frequency of training: three to five days per week
2. Intensity of training: 55/65%-90% of maximum heart rate
3. Duration of training: 20-60 minutes of continuous or intermittent aerobic activity
4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously and is rhythmical and aerobic in nature (for example, walking-hiking, running-jogging, cycling, bicycling, cross-country skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or some combination thereof).
Regular cardiovascular exercise is key to keeping up with your overall health and fitness.
CrossFit is a program designed to increase your strength and condition your body. This exercise
program is constantly varied, high intensity, functional movement. CrossFit workouts are
generally 20 minutes and is an intense and demanding physical workout. CrossFit uses many
movements such as sprinting, rowing, jumping rope, and weightlifting.
The benefits of CrossFit includes cardiovascular and respiratory endurance, stamina, flexibility,
strength, speed, and balance.
A CrossFit routine could be monitored to the individual. You could try this routine to get started,
it is a basic circuit that involves a number of core exercises and it does not involve a great level
21 Push ups (the females will do these on their knees)
15 Push ups
9 Push ups