How did you move today?

We all know that exercise has countless benefits, including increased energy, improved mood, weight control, reduced risk of many diseases, prolonged life expectancy, and strong muscles & bones.

At the end of the day, whatever kind of exercise routine you will do consistently is the best routine for you. Whether it’s walking, running, yoga, swimming, lifting weights, CrossFit, or what have you–moving is GOOD! Get bored easily? Change it up! When it comes to exercise, constant change and keeping your body guessing is very beneficial.

MoveIt Monday is an international campaign which encourages people of all fitness levels to get moving each week starting on Mondays.”

My exercise routine tends to vary throughout the year. I live in the Midwest where my dedication to outdoor running doesn’t last the gruesome winter. I love waking up and going for runs as the sun rises–it’s my personal form of meditation. However, it’s currently gloomy, frigid February and my sunrise runs are long gone (but coming back soon!) so most of my workouts occur indoors these days.

I started seriously lifting weights a few years ago, and my fitness life has been forever changed. Stay tuned for a future post about the benefits of strength training and how to overcome barriers commonly perceived by women at the gym.

Move it Monday

Here’s the first edition of “How I Moved Monday” (my fitness twist to “What I Ate Wednesday”):

Strength Training: Chest & Triceps

I performed each of these exercises in a pyramid format, meaning I increased the weight and decreased the reps for a set or two, and then began coming back down in weight and increasing the reps again.

superset is when you perform one exercise right after another, with no rest.

-5 sets dumbbell chest press
-4 sets dumbbell incline chest press
-4 supersets decline chest flys
decline sit-ups
-3 supersets lying triceps extension (“skull crushers”)
narrow grip chest press
triceps dumbbell kickback

Cardio

If I’m not pounding the pavement along Lake Michigan or sweating my booty off in spin class, I don’t typically enjoy cardio training, thus splitting my time between two machines tonight. There is no point in forcing yourself to do something you don’t enjoy, so don’t be a slave to the treadmill if that’s not what you like. If you’re like me and need a little more motivation to get your cardio in during the winter months, try doing circuits around various kinds of machines or doing interval training (stay on the same machine but vary the intensity).

-10 minutes stairmill
-10 minutes CrossRamp

 

 

 

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