Did you know that, according to the Physical
Activity Guidelines for Americans (from the U.S. Department of Health and Human
Services), adults should aim for 150 minutes of moderate aerobic exercise ( or
only 21 minutes a day) and two strength training sessions per week, or 75
minutes of vigorous aerobic exercise and two strength training sessions per
week?
You may be busy but, honestly, you can’t find just 21
minutes in your day to ensure you live longer, stave off diseases like diabetes
and cancer and maintain cognitive function?
When you think about it those terms, 21 minutes seems like mere seconds.
So, no more excuses.
Have you tried high-intensity interval (HIIT) training? It is a great way to get your strength
sessions and aerobic exercise at the same time. Super-efficient HIIT is the ideal workout for a busy schedule—whether you
want to squeeze in a workout during your lunch break or to get in shape for a
fast-approaching event. Research shows you can achieve more progress in a mere
15 minutes of interval training (done three times a week) than jogging on a
treadmill for an hour. And according to a 2011 study presented at the American
College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity
intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance
training.
Short on time? Try
these 5 moves in 5 minutes with 10 seconds of rest between each move:
1) Reverse Lunge2) Quick Feet – front-to-back or side-to-side (You’ll need a stationary object to place on the ground.)
3) Mountain Climbers
4) Hand Walk – Then end with 5 Push-ups
5) Squats
To learn how Fitness for Health can help you accomplish your fitness goals in time for summer, visit www.FitnessForHealth.org or call 301-231-7138.
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