It has been some time since I have given a new challenge to all of you, but late is better than never, and now is a great time to get outside and test yourselves! So, when it comes to fitness, there is nothing better than simply pursuing a constant, straight line, improvement. No matter where you are now, consider the steps to be better in a year.
If you have read anything that I have offered up in the past on fitness, you should know:
- To maximize the benefit of exercise, you should minimize duration for the benefit of intensity. Meaning, you need to work out shorter, if it means you will work out harder.
- Maximizing lean muscle will minimize useless fat. Too many people spend endless hours trying to get themselves thin, but the more lean muscle you have, the thinner you get (muscle is always absorbing calories, and always working).
- With both of the above slightly overwhelming to many people… just figure out how to start in this direction and smile.
Our next step then, is to come up with a great workout for you, that can be done by anybody, and can help satisfy our above objectives.
Burpee – drop to the floor so that your chest is touching the ground, then simply get back up as fast as you can and jump a very short distance in the air while clapping your hands overhead. Anybody can do these, the only thing that changes is the intensity.
Walking Lunge – Stepping while lunging. The more intense version you would touch your knee to the floor on the trailing leg, but simply changing the depth of the lunge will make this movement acceptable to even the worst knee functioning patient.
Run – well, you know this one, but you can walk if you need to. Just walk as fast as possible.
With such amazing weather, why not go for it outside.
Your workout – In 20 Minutes, do as many rounds and reps of incomplete rounds as possible of:
400M Run (if you are only walking, make it 200M – 1/8th of a mile).
20 Walking Lunge Steps
Just go around and around for 20 minutes… hoping to get through about 5 rounds would be great. But getting through only 2 would be a great step in the right direction. Enjoy the weather, enjoy the weekend! Be blessed and Be well! – Dr. E