Exercise – How Do I Get it Into My Life?
When starting a running program, start your first few runs at a casual pace. Set a goal of twenty minutes your first time out. Don’t worry about distance – just keep moving. Alternate periods of running with walking breaks. Don’t run really fast and then crawl like a snail during your walking. Try to keep an even effort.
And don’t think that walking is cheating. Walking breaks actually allow you to increase the duration of your workout. Longer workouts burn more calories and increase your body’s physiological response to the workout. You will soon be able to run non-stop soon enough. Be Patient!!!
Start with three times a week to start and make the first ones easy. Running too hard to fast and doing it too often can only bring on an injury and a burn out.
Do it on a gradient.
Feel that walking is a better gradient for you. Well walking 6000 steps or more a day is the way to better health. Walking 10000 steps keeps you slim.
The Journal of American Medical Association agrees. This article tells about its ability to lower mortality. Although they do say 10,000 isn’t necessary. Its up to you.
There are pedometers by which you can measure how far you walk each day. If you just make sure you keep it up to the same amount each day and keep increasing that amount, you will enjoy a new level of fitness. You might even make a grid and find out what your average is each week and then strive to get more each week. We like the LifeStyles Digiwalker Tested by Consumer’s Union for accuracy.
There is also Interval Training
Differences between HIIT and cardio and how they affect your heart? by Dr. Berg
Let’s talk about HIIT vs. cardio for your heart. HIIT (high-intensity interval training) may actually be better than a cardio workout for your heart.
In a heartbeat, you have a contraction and relaxation—it operates on a rhythm. HIIT mimics more of a rhythmic type exercise than some type of moderate sustained type exercise. Moderate sustained exercise may be harder on the heart.
Short-duration, high-intensity exercise with a good amount of rest may be very therapeutic for the heart. According to one study, HIIT exercise showed a significant increase in cardiovascular and respiratory health.
A few types of HIIT exercises:
• Spin bike
• Plyometrics like jump training
• Sprinting (if you have good joints)
High-intensity interval training can help increase something called VO2 max, which is the amount of oxygen that feeds the muscles. It can also help increase growth hormone and testosterone.
With HIIT, you want high-intensity, short duration, and a good amount of recovery. You want to create short-term stress as well as less cortisol and improve recovery and the parasympathetic nervous system.
I would suggest doing a 20 second or less intense workout and then rest for about 2-4 minutes. Then repeat for about 3-7 sets. I would also suggest adding this workout to what you’re already doing. I think you could see some really amazing changes, not just with your heart, but with your whole body.
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