by Jen Foley, MVHNews fitness blogger
Spring is here and it’s the time of year we pull out our last year’s shorts, tank tops, and skirts; we get excited, we put them on, they feel a bit different. They fit, but not quite like last year. We head to the mirror… look… and then we are flabbergasted!
Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort:
• Walking fast
• Doing water aerobics
• Riding a bike on level ground or with few hills
• Playing doubles tennis
• Pushing a lawn mower
Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.
• Jogging or running
• Swimming laps
• Riding a bike fast or on hills
• Playing singles tennis
• Playing basketball.
Don’t forget your strength training…
• Lifting weights
• Working with resistance bands
• Doing exercises that use your body weight for resistance (i.e., push ups, sit ups)
• Heavy gardening (i.e., digging, shoveling)
• Yoga
Nutritionist Jeni Tackett has talked about how to cut calories on the nutrition side, so this week, let’s chat about exercises to make your goal of losing a pound a week. The weather is better so get out and play! I love the bike paths in the Quad Cities, there are so many different activities and exercises that you can do along the paths.
Remember, to get the most benefit from aerobic activity, adults need at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week (broken up 4-5 days a week) and 2 or more days of strength training working all major muscle groups.(See sidebar at right for aerobic ideas.)
Check out these easy ideas!
1) Planks – When you are walking/jogging along the path stop every 5 minutes or so and hold a plank for 15-30 seconds. The abdominal core is the foundation from which movement occurs – you are only as strong as your core.
2) Lunges – Mix up your walking routine and throw in some walking lunges. These exercises are great for the legs and glutes.
3) Walk/Jog – Go outside and grab a friend or your family. Get your heart rate up by walking for 2 min and jog for 5 min and do that 4-5 times through, before you know it your done!
4) Go for a Bike Ride – First and foremost, wear your helmet! Our bike paths are great for an out and back ride, and are safe from traffic. Be sure when you are riding stay on your right and say “passing on your left” when need to pass walkers or joggers.
5) Duck Creek Bike Path and Ben Butterworth Parkway Fitness Equipment – Mix up for routine and use the HealthBeat™ Outdoor Fitness System at Eastern Park in Davenport and by the East Moline Border, there are fitness structures that you can do for example: push-ups, pull-ups, and squats. It’s a great way to get the whole family involved! Don’t forget to check with local street updates since the portions of the paths can be closed due to flooding along the river.
* Remember to always bring a water bottle with you to keep yourself hydrated and check with your doctor before starting an exercise program!
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Jen Foley is the Healthy Lifestyles Director at the Two Rivers YMCA, Moline. Jen majored in Therapeutic Recreation at the University of Tennessee and Gerontology at Sonoma State University. She lives in Davenport with her husband, Tim and their two pugs Jack and Lucy. She enjoys having an active lifestyle and helping others achieve their goals.
For a listing of all of Jen’s blog posts, click here. |
