EXERCISE
Exercise does more than just burn calories . It can positively influence many components of health , including body chemistry and physiology . Proper exercise expends calories during and after activity , promotes better sleep , decreases cravings for unhealthy food , and can even elevate cognitive function .
To achieve a well-rounded fitness routine , incorporate aerobic , strength , and flexibility training into your exercise each week .
Aerobic Training
Recommended : 5 days a week
Exercise that uses large muscle groups and increases heart rate
Low intensity : walking Moderate intensity : jogging High intensity : sprinting
TIP : Aim for 150 minutes of low to moderate intensity or 75 minutes of high intensity aerobic exercise each week .
Strength Training
Recommended : 2 days a week Exercise that focuses on specific muscle groups Gym : free weights , resistance machines , pull-ups
Home : push-ups , abdominal crunches , leg squats , resistance bands
TIP : Strength training will help maintain muscle mass during weight loss ; strive to work all major muscle groups for approximately 45 minutes each week .
“ I started a stair club at work . We walked the stairs on our breaks and at lunch time . I went down a total of 18,834 steps and climbed up 13,280 stairs from February to April .”
– Holly Smith , 1st Place , 2013
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