Juggling work and family priorities while maintaining even a slight hope of some downtime can be challenging, but unless you make time for regular exercise during the week, you're not doing your body and mind any favors. Exercising can not only improve your life expectancy, but also enhance your quality of life in a variety of ways. Although your one-week exercise plan can vary from week to week, it should always include cardio and strength training.
Get Your Heart Beating
Aerobic exercise helps you keep a fit body or lose weight, and should play a central role in your week's exercise routine. Choose from a wide range of activities, including walking, jogging, dancing, step aerobics, swimming, bicycling and using cardio machines such as an elliptical trainer or rowing machine. At the least, you should perform aerobic exercise 150 minutes per week at a moderate pace or 75 minutes per week at a vigorous pace. If you wish to lose weight, double these guidelines.
Pump Up Your Muscles
Strength training should also play a role in your week's workout, as it leads to a strong, healthy body. Perform strength training using free weights, resistance bands, weight machines or the weight of your own body. Body-weight exercises, for example, include situps, pushups and squats. Perform eight to 10 exercises over the course of at least two sessions per week that target major muscle groups in your chest, shoulders, back, arms, core and legs.
- Georgia State University: The Benefits of Exercise
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- Cleveland Clinic: Aerobic Exercise
- American College of Sports Medicine: Resistance Training for Health and Fitness
- Military.com: Avoid the Gym by Using Calisthenics