What’s more important Cardio or Weights?

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What’s more important Cardio or Weights?  What if I said both?  Where do you start?  Sitting is the new smoking.  That means sitting for long periods of time creates …. the same health risks as smoking.  According to Health Canada, in 2017 64% of adults over the age of 18 are either overweight or obese.   Whats your BMI?  Check out reverse your health numbers? to figure out your BMI using the table.

Abdominal obesity is the leading cause of heart disease.  Losing 5-10% of your bodyweight can change your health status.   Starting is your first step.  What can you do?  It all depends on where you are at.  We are all unique.  Not everyone feels comfortable stepping into a gym.

What can you do if you are struggling to fit exercise into your day?

RECOMMENDATIONS
Aerobic exercise
– 150 mins per week of moderate intensity or
– 75 mins of vigorous activity
Note: To lose weight you will need to increase to 200-300 mins / week

Strength conditioning
2-3x / week

Flexibility
2-3x / week

Creating Automatic habits during your day by using habit stacking. Habit stacking, according to James Clear in Automatic Habits, is adding the activity to something you are already doing. Here are examples:

  • Use a step tracker to remind you to move and work up to 7,000-10,000
    steps per day, go for a walk after lunch or dinner
  • Take your phone calls or meetings standing up
  • Use the stairs
  • Do squats after you finish eating or after you turn the tv on. Support
    yourself if needed. Start slow and increase the number over time.  Then 1 leg only.
  • Plank (hold push up position)-knees to start, increase time – as soon as you get out of bed
  • Push-ups – knees to start, increase number – as soon as you get out of bed
  • Pay ahead of time for a yoga session, it will help with flexibility and
    balance – great for relaxation after getting ready for bed

Although scheduling specific exercise time is important, movement we do throughout the day is just as or more important. Sitting is the new smoking and the more we sit the more we impact our health.

What other suggestions can you come up with to incorporate movement into your day?

What’s more important cardio or weights?   Both.   

Start with 1 new habit from each today for several days to ensure your success.  Need help getting started, email me today.

If you think your friends/network would find this useful, please share it with them – I’d really appreciate it.”.

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