Looking at the list of Moderate intensity activities compared to Vigorous intensity activities, it may seem challenging to mix up the two - or even replace the moderate intensity activities with vigorous ones!
Some "easy win" guidelines:
1. Carry weights - if you enjoy walking you can get weights that strap to the body, or carry little handweights.
2. Bring a skipping rope - a great one to involve the kids - walk to your favourite park and bust out a little bit of skipping.
3. In-ter-val it - mix up your usual favourites with things you know are good for you (but possibly not something to you want to do alllll the time). The usual suspects: burpees, jump-squats, dead-lifts. Start with 10!
4. Take the stairs - time yourself, challenge a friend, ban the lift for a day!
5. You and B - head to Youtube and get your Beyonce on. That's right - aerobic dancing counts as vigorous intensity activity. Three songs is roughly 10 mins
The Global Goddess Project's Vigorous Dancetracks of Choice
Vigorous intensity activity on Youtube
Why is this important?
Your body's ability to adapt to a new level of fitness needs to be challenged regularly - not just to keep yourself interested, but just to keep up your metabolic fitness.
The guidelines itself are that 75 mins of vigorous activities every week PLUS muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Seek medical advice if you are not usually active, prior to commencing an exercise routine and always seek professional assistance with using unfamiliar equipment.
Read more:
Share your favourite Dancetrack with us in Comments below!
Some "easy win" guidelines:
1. Carry weights - if you enjoy walking you can get weights that strap to the body, or carry little handweights.
2. Bring a skipping rope - a great one to involve the kids - walk to your favourite park and bust out a little bit of skipping.
3. In-ter-val it - mix up your usual favourites with things you know are good for you (but possibly not something to you want to do alllll the time). The usual suspects: burpees, jump-squats, dead-lifts. Start with 10!
4. Take the stairs - time yourself, challenge a friend, ban the lift for a day!
5. You and B - head to Youtube and get your Beyonce on. That's right - aerobic dancing counts as vigorous intensity activity. Three songs is roughly 10 mins
The Global Goddess Project's Vigorous Dancetracks of Choice
Vigorous intensity activity on Youtube
Why is this important?
Your body's ability to adapt to a new level of fitness needs to be challenged regularly - not just to keep yourself interested, but just to keep up your metabolic fitness.
The guidelines itself are that 75 mins of vigorous activities every week PLUS muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Seek medical advice if you are not usually active, prior to commencing an exercise routine and always seek professional assistance with using unfamiliar equipment.
Read more:
Share your favourite Dancetrack with us in Comments below!
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