Infographic: How to Get 30 Minutes of Exercise at Your Desk

Who actually has time to exercise? As life gets busy, taking care of yourself is usually the first thing to move to the back burner. But to help you out, we looked at the average work day, and realized that there’s lots of potential for exercising at work, you just need to get a little creative.

This infographic has a series of circuits that will get your heart pounding at your desk. Good luck, and let us know what you think of the plan.

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• Infographic: How to Get 30 Minutes of Exercise at Your Desk. (millionideas.org)

 

Million Ideas

Who actually has time to exercise? As life gets busy, taking care of yourself is usually the first thing to move to the back burner. But to help you out, we looked at the average work day, and realized that there’s lots of potential for exercising at work, you just need to get a little creative.

This infographic has a series of circuits that will get your heart pounding at your desk. Good luck, and let us know what you think of the plan.

Related Posts: Infographic: Conquering Workplace Wellness, Workplace wellness: 5 tips to stay healthy in the office

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Cardiovascular Training and the Holiday Season

Excerpts from the 7 December 2011 post at A Doctor and A Nurse

The holiday season is accelerating down the fast lane toward your doorstep.  Holiday crunch time has arrived and you’re livin’ in the fast lane.  Your cardiovascular training routine is not only limited by the cold weather , it is now limited by time.  Don’t off ramp your cardio routine  just yet. Livin’ life in the cardio fast lane is easier than you think. Here are some key facts to consider before putting cardio on the back burner. The American College of Sports Medicine (ACSM) recommends the following cardio parameters for frequency, duration, and intensity in order to make cardiovascular system and cardio respiratory gains from exercise:

• Frequency must be at least 3 days per week if vigorous, 5 days if moderate intensity.
• Duration needs to last 20-30 minutes minimum in your target zone, up to 60 minutes if fat burn is the goal.
• Intensity should range between 50-85% of your predicted target heart rate.
• Warm up and cool down at least 5 minutes before and after the workout at 50% intensity.
• Interval training  with an interval training plan will make things more interesting with more training possible with less time commitment.
• If training stops, fitness gains are lost by approximately 50% in as little as 4 weeks.

Exercise Intensity: Why It Matters, How It’s Measured

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Exercise Intensity: Why It Matters, How It’s Measured

 

From the Mayo Foundation for Medical Education and Research Page

When you work out, are you working hard or hardly working? Exercising at the correct intensity can help you can get the most out of your physical activity — making sure you’re not overdoing or even underdoing it. Here’s a look at what exercise intensity means and how to make it work for you.

Understanding exercise intensity

When you’re doing aerobic activity, such as walking or biking, exercise intensity correlates with how hard the activity feels to you. Exercise intensity also is reflected in how hard your heart is working.

There are two basic ways to measure exercise intensity:

• How you feel. Exercise intensity is a subjective measure of how hard physical activity feels to you while you’re doing it — your perceived exertion. Your perceived level of exertion may be different from what someone else feels doing the same exercise. For example, what feels to you like a hard run can feel like an easy workout to someone who’s more fit.
• Your heart rate. Your heart rate offers a more objective look at exercise intensity. In general, the higher your heart rate during physical activity, the higher the exercise intensity.

Studies show that your perceived exertion correlates well with your heart rate. So if you think you’re working hard, your heart rate is likely elevated.

You can use either way of gauging exercise intensity. If you like technology and care about the numbers, a heart rate monitor might be a useful device for you. If you feel you’re in tune with your body and your level of exertion, you likely will do fine without a monitor…

The article goes on to explain the differences and signs of light, moderate, vigorous, and overexertion exercising.

Source: Mayo Foundation for Medical Education and Research
Related MedlinePlus Page: Exercise and Physical Fitness

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• Exercise and Physical Activity: What’s the Difference? (everydayhealth.com)