American College of Sports Medicine physical activity recommendations for healthy adults are at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week, or 20 minutes of more vigorous activity three days per week.
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The Benefits of Physical Training
Kimberly Payne can help you safely start and maintain a creative effective exercise program. She can help you identify stepping stones for life and achieve them through movement. Kimberly is known as a source of motivation and encouragement, as well as a resource for the latest objective health and fitness information. Movement can fit into your lifestyle and busy schedule.
A Complete Physical Activity Program
A well rounded program of physical activity includes aerobic exercise and strength training exercise, but not necessarily in the same session. This blend helps to maintain or improve cardiorespiratory and muscular fitness and overall health and function. Regular physical activity will provide more health benefits than sporadic, high intensity workouts, so choose exercises you are likely to enjoy and that you can incorporate into your schedule.
American College of Sports Medicine physical activity recommendations for healthy adults, updated in 2007, recommend at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week, or 20 minutes of more vigorous activity three days per week. Combinations of moderate- and vigorous-intensity activity can be performed to meet this recommendation. Typical aerobic exercises include walking and running, stair climbing, cycling on a stationary or moving bike, rowing, cross-country skiing, and swimming. In addition, strength training should be performed a minimum of two days each week, with 8-12 repetitions of 8-10 different exercises that target all major muscle groups. This type of training can be accomplished using body weight, resistance bands, free weights, medicine balls or weight machines.
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Despite the hybrid name, “Yogalates” is not gimmicky – it’s built on tried and true, historically proven forms of exercise.
Yoga is an eastern Indian tradition that focuses on strength, flexibility, and spirituality. Pilates was created by German-born Joseph Pilates nearly a century ago. Pilates focuses on building strength in the deep muscles of the abdominal region, the body’s core.
Both practices involve attaining specific postures. Both emphasize correct breathing. Both emphasize meditative mindfulness. Both produce wonderful fitness results for all ages.
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Lose that last 10-20 pounds
3.2.1. Blast workout class is designed to give your body strength, form and power. This form of conditioning combines resistance training and high-intensity aerobics. It is designed to be easy to follow and target strength building as well as muscular endurance. Circuit training includes 3 minutes of cardio, 2 minutes of strength, and 1 minute of core work. The time between exercises in our 3.2.1. circuit is short. This will help you lose that last 10 to 20 pounds through high-intensity exercise. 3.2.1. is a BLAST!