Monday, March 1, 2021
HEALTH CARE
SHOP
  • Home
  • Health & Fitness
  • Disease
  • Healthy Diet
  • Yoga
  • Lose Weight
  • Gain Weight
  • Men Health
  • More
    • Pregnant & Baby Care
No Result
View All Result
Health Care
No Result
View All Result
Home Health & Fitness

Commit to 7 minutes of strength training

Health Care by Health Care
October 2, 2020
in Health & Fitness
0
Commit to 7 minutes of strength training
0
SHARES
4
VIEWS
Share on FacebookShare on Twitter
Loading......
 


Kylie Alger, for The Gazette

Last week I talked about the benefits of strength training. Committing to a strength training program can positively impact heart health, prevent injury as one ages and has the ability to improve overall health and well-being.

Since many of us are now exercising at home, I would like to share a high-intensity circuit training workout — no exercise equipment required. This method of training involves combining cardio and resistance training in the same workout, alternating between upper and lower body movements as well as high intensity and lower intensity exercises.

This total body workout is called “The Scientific Seven Minute Workout.” This quick and effective workout is published in the American College of Sports Medicine’s Health and Fitness Journal and can be downloaded as an app on your smartphone or found on the website 7-min.com.

I love that you can get a total body workout in less than 10 minutes. Exercise is one of the best things to do when feeling stressed or overwhelmed, but unfortunately, exercise is often the first thing skipped when we are stressed or short on time. I have a good friend who has been doing the 7-minute workout for the past two weeks, and she tells me that she loves the way it makes her feel. Her confidence is up, her energy has increased and she is able to fit it in her busy schedule. The plan is all laid out for you. Your job is to find seven minutes to do it.

Perform each exercise for 30 seconds. Rest 10 seconds. Continue to the next exercise. You can complete both circuits once for a seven-minute sweat session, or repeat one circuit twice and rotate days. This exercise plan requires high-intensity effort. Talk to your doctor before you begin a new exercise routine. Check the website for proper form. Modifications are noted in parentheses.

Circuit one

• Jumping jacks (heel jacks)

• Step-ups on sturdy chair (or use first step of stairs)

• Push-ups to side plank (push-ups against the wall or from knees)

• Hold a wall sit against wall (hold for 10 seconds then rest)

• Hold a plank position (plank on knees)

• Squats (use chair to sit and then stand)

Circuit Two

• High knees running in place (marching in place)

• Push-ups (push-ups on wall or from knees)

• Lunges, alternating legs (hold on to chair and don’t go down as far)

• Abdominal crunches

• Triceps dips on chair with legs extended (keep knees bent)

• Side plank — switch sides after 15 seconds (regular plank)

You will notice that rest is limited between sets, this is purposefully designed so “recovery” is never fully achieved. Your heart rate will continue to stay high during the workout, which can elicit major aerobic and metabolic benefits. Research has found that these metabolic benefits can be present for up to 72 hours after completing a high-intensity exercise. Wow! Give it a shot. This workout always surprises me.

ARTICLE CONTINUES BELOW ADVERTISEMENT

Kylie Alger is a certified wellness coach and co-owner of the Well-Woman: Body, Mind & Spirit. Comments: [email protected]




Kylie Alger, for The Gazette

Give us feedback

We value your trust and work hard to provide fair, accurate coverage. If you have found an error or omission in our reporting, tell us here.

Or if you have a story idea we should look into? Tell us here.







Source link

 

Tags: Commitminutesstrengthtraining
Advertisement Banner
Previous Post

Pocket Yoga Teacher now FREE on iOS (Reg. $10)

Next Post

Fructose in diet may exacerbate inflammatory bowel disease

Health Care

Health Care

Next Post
Fructose in diet may exacerbate inflammatory bowel disease

Fructose in diet may exacerbate inflammatory bowel disease

Discussion about this post

Categories

  • Disease
  • Gain Weight
  • Health & Fitness
  • Healthy Diet
  • Lose Weight
  • Men Health
  • Pregnant & Baby Care
  • SHOP
  • Uncategorized
  • Yoga
Beauty Food Bible Special Presentation

Beauty Food Bible Special Presentation

February 28, 2021

Products/Services/ClickBank E-Book | Alfred Health Care

February 27, 2021
Mediterranean Diet Secrets New 2016 Update!

Mediterranean Diet Secrets New 2016 Update!

February 23, 2021

Follow us

Contact Us

  • Privacy & Policy
  • About US
  • Contact Us
  • Terms & conditions
  • DISCLAIMER

© 2020 Silver Shielding

No Result
View All Result
  • Home
  • Health & Fitness
  • Disease
  • Healthy Diet
  • Yoga
  • Lose Weight
  • Gain Weight
  • Men Health
  • More
    • Pregnant & Baby Care

© 2020 Silver Shielding

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.OkPrivacy policy