Exercise: Upper Body Strengthening

Sarcopenia—natural occuring muscle deterioration—begins in our mid-30s. If we do not stay active, muscle loss accelerates as we age. Check out this linked article for details how to minimize muscle deteriorization. We do not have to succumb to aging. Trust me … I know.

https://www.health.harvard.edu/staying-healthy/easy-upper-body-boosters

Exercise: Simple Kettlebell Routine

This kettlebell routine offers powerful results. Try it 2-3 times per week for 4 weeks. It is a great break from your standard exercise program. Beware the poundage suggested by the author, however. Rather, choose a weight comfortable but challenging for you. Also, pay prticular attention to the kettlebell swing movement. It is a hip hinge movement, not an arm exercise. Most people do it wrong. PLEASE CONSULT YOUR DOCTOR BEFORE BEGINNING ANY EXERCISE PROGRAM.

https://www.livestrong.com/article/1011808-lazy-guys-simple-strippeddown-kettlebell-routine/

kettlebell

Exercise: Full Body Functional Exercise

Functional training prepares us for activities of daily life and typically involves weight bearing movements using non-traditional weighted devices. Some functional modalities include kettlebells, sandbags, suspension trainers, BOSU trainer, etc. This exercise uses a simple pair of medicine balls focusing on conditioning the full body. PLEASE CONSULT YOUR DOCTOR BEFORE BEGINNING ANY NEW EXERCISE PROGRAM.

http://www.cooperinstitute.org/2017/10/11/one-creative-exercise-for-the-whole-body

Exercise: Beginning High-Intensity Interval Training (HIIT)

Here is a simple program to introduce high-intensity interval training (HIIT) into your cardiorespiratory exercising. Please know, however, that HIIT is not advised for beginning exercisers and should not be used more than twice per week—steady-state cardio should be used on other days. PLEASE CONSULT YOUR DOCTOR BEFORE BEGINNING ANY NEW EXERCISE PROGRAMS.

https://www.acefitness.org/education-and-resources/lifestyle/blog/3768/try-this-hiit-workout-on-the-elliptical-trainer

Basics of Interval Training

We have all heard the term. But very few fully understand what it means, much less how to implement interval training into our fitness plan. So, here is a primer (though, rather lengthy, I’m afraid) on this very popular exercise program. For one thing, it is not recommended for exercise beginners. For another, great results can still be gained using other exercise programs. PLEASE CONSULT YOUR DOCTOR BEFORE BEGINNING ANY NEW EXERCISE PROGRAM.

https://joe-cannon.com/hiit-training/

Fit For Life: No Purchase Necessary

Expensive toys for fitness are not required to obtain and maintain a healthful exercise program. Highly effective weight-bearing training can be accomplished with body weight alone. Check out this link for examples. PLEASE CONSULT YOUR DOCTOR BEFORE BEGINNING ANY EXERCISE PROGRAM.

https://www.acefitness.org/education-and-resources/lifestyle/blog/7038/body-weight-training-don-t-let-a-lack-of-equipment-keep-you-from-your-goals

A Little Fit Will Do You

The latest research shows that the minimum daily moderate to vigorous activity—about 30 minutes per day, 5 days per week—does not have to be accomplished in a single session. As little as 10 minute chunks (there is no benefit less than 10 minutes) 3 times per day is as effective. For example, if your workplace has stairs, arrive a bit early and walk up and down the stairs for 10 minutes. Walk the stairs again in the first 10 minutes of your lunch break. Trek the stairs again for the third time for 10 minutes before going home for the day.

https://www.health.harvard.edu/staying-healthy/mini-workouts-can-add-up-to-better-health