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| Lack of Exercise Weights! |
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Too busy with holiday schedules?
Thinking exercise can wait?
Given the tendency to overindulge during the holiday season, waiting to exercise may just weight you down. Even though 2-5 pounds of holiday weight gain may not seem much at first, when you multiply that tendency over the years, it adds up to 10-25 extra pounds in five years! Then, 20-50 more over the next ten years. Weight so easily gained, is a challenge to lose!!
Studies have shown that even a moderate amount of exercise can boost fitness. So instead of abandoning exercise during the holidays, why not break your routine into 10-20 minute bouts that you can fit into your schedule here and there?
A Quick Cardio Exercise (tough 10-minute workout) is outlined by About.com: (RPE refers to Rate of Perceived Exertion.)
0-1 min: Warm up, brisk walk - RPE 5
1-2 min: Speedwalk - RPE 6-7
2-3 min: Run - RPE 8
3-4 min: Jumping Jacks - RPE 8
4-5 min: Speedwalk - RPE 8
5-6 min: Run - RPE 9
6-7 min: Jumping Jacks - RPE 9
7-8 min: Run - RPE 9
8-9 min: Jumping Jacks - RPE 9
9-10 min: Walk, cool down - RPE 3-5
A "light-hearted version" of RPE 1-10 (by Paige Waehner) is provided below:
- Level 1: I'm watching TV and eating bon bons
- Level 2: I'm comfortable and could maintain this pace all day long
- Level 3: I'm still comfortable, but am breathing a bit harder
- Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
- Level 5: I'm just above comfortable, am sweating more and can still talk easily
- Level 6: I can still talk, but am slightly breathless
- Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
- Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
- Level 9: I am probably going to die
- Level 10: I am dead
Read More:
www.npr.org
exercise.about.com
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