karvonan formula for cardiovascular strength

15-Minutes to get your Heart Pumping, Workout

 

NOquick fixes when it comes to your fitness. Take 15-Minutes and get your heart pumping, and to get your workout done! It’s purely a lifestyle. Keeping a good steady habit in place, will work over time. When the going gets tough, do something a little easier. Walk the days you feel like taking it easy. My students like to add running to their schedules, this is a Picture of Rita, with her Silver Medal!  Our team ran a race in Glenview and Rita made it happen!

It’s OK!

Walking stimulates your senses, which may change the way you feel.

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A 15-minute habit everyday can change your life!

Try this workout below for  a week and see how you feel at the end of the week. Thinking  past the new soreness you might be experiencing and know that soreness is a good part of exercise. We are aging and we get sore, that’s all there is to it. So exercise soreness is a good soreness. When you are sore from exercise,  your aging process  becomes a little less bothersome. As a fitness instructor I am sore everyday. It’s a good sore, so I don’t own it like a crutch, and it isn’t part of my identity. It’s probably allowed me to have a higher level of pain tolerance, which keeps me strong.

It takes me back to my quote: “Don’t Let Fitness Define Your Age”

Workout when you feel you have the most energy. Some folks like to workout in the morning,  others like the afternoon, and some like to workout in the evenings. It really doesn’t matter so don’t pressure yourself to do something that isn’t really what you want, otherwise you won’t stick with it.

Try this  15-minutes everyday.

High Step March in place
and lift one of your legs
up high every fifth step
30 secs 45 secs 1 min
Presses
Hold a soup can or a weight in each hand.
Press them straight over your head
and bring them back down.
6 reps 9 reps 12 reps
Body-Weight Squats,Squat down as
if you were sitting on a chair. Lift and repeat.
8 reps 12 reps 15 reps
Walk in Place 15 secs 30 secs 45 secs
Toe Touch Bend forward at the waist,
reaching for your toes, hold and release
30 secs 30 secs 30 secs
Crunches, Lie on your back, feet on the floor
and knees bent. Bring your shoulders off the floor,
hold and release. Point your chin towards the
ceiling while lifting, (this protects your neck while
increasing the intensity of the crunch)
15 secs 15 secs 15 secs
Rest for 30 Seconds in between sets.

Nice! You did it!

Now take a few minutes to stretch really good. Holding each stretch for about 20 seconds. 

Go enjoy your day, and do what you do. If you worked out in the evening, cool down, stretch out. Take a nice shower, or soak in the bath. Odds are you won’t be able to sleep for awhile, working out raises your energy for another couple of hours. 🙂 Clean House, and get some things done.

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