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30 MINUTE CARDIO!

Posted Dec 11 2012 8:12pm

Do you get 30 minutes of exercise most days of the week?  The CDC recommends the following for healthy adults-150 minutes of moderate-intensity aerobic activity every week (i.e. brisk walking).  That breaks down to 30 minutes a day 5 days a week, and strength training 2 or more days a week, completing exercises that target all of the major muscle groups.
OR
-75 minutes of vigorous-intensity aerobic activity every week (i.e. jogging o running), and strength training 2 or more days a week, completing exercises that target all of the major muscle groups.
OR
-An equivalent mix of moderate and vigorous-intensity aerobic exercise and strength training 2 or more days a week, completing exercises that target all of the major muscle groups.
*Achieving 300 minutes a week of moderate-intensity aerobic exercise or 150 minutes of vigorous-intensity aerobic exercise will result in even greater health benefits!

Below is a no equipment necessary, heart-pumping cardiovascular workout that falls under the vigorous-intensity aerobic activity. All you need is a stopwatch and some good music to go with it!


Up,Up, Back, Back: step your right foot forward, then your left foot forward, step your right foot back, then step your left foot back.  Once you get the coordination take it as quick as you can.

Single leg hop: Jump as high as you can staying on the same leg and bend your knee to land softly. If you have knee issues, omit the hop and work on balancing for 45 seconds.

Squat Jump Forward, Shuffle back four counts: Bend you knees into a squat position and jump as far forward as you can, land softly and quickly shuffle back for four counts returning to your start position.

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