I’m doing these workouts in August as well as the morning challenge.
This is what I am doing this week taking into account I’ve just done a detox where I felt like resting and also I have reached my goal weight so don’t need to do fat burning workouts, but need to target tone. If anything I might be a bit skinny now so concentrating on my back and toning problem areas; but including cardio for health.
If you want calorie burning workouts or something more active can make your own workouts up from Slim cal overflow or follow Collage video for updates to your inbox.
Even if weight loss isn’t the primary goal, engaging in regular cardio is crucial for maintaining overall health.
The American Heart Association recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, or a combination of both, ideally spread throughout the week. This can be achieved through various activities like brisk walking, cycling, swimming, or jogging.
Here’s a more detailed breakdown:
- Moderate-intensity cardio:This includes activities like brisk walking, cycling at a moderate pace, or swimming leisurely laps. Aim for at least 150 minutes per week.
- Vigorous-intensity cardio:Activities like running, swimming laps, or high-intensity interval training (HIIT) fall into this category. Aim for at least 75 minutes per week.
- Combined approach:You can also mix moderate and vigorous activities to reach your weekly goal.
Benefits of cardio beyond weight management:
- Improved cardiovascular health: Cardio strengthens your heart and lungs, reducing the risk of heart disease and stroke.
- Reduced risk of chronic diseases: Regular cardio can help lower the risk of type 2 diabetes and other chronic illnesses.
- Enhanced mood and mental health: Physical activity, including cardio, releases endorphins, which have mood-boosting effects.
- Increased energy levels: Regular cardio can combat fatigue and increase your overall energy levels.
- Improved sleep quality: Exercise can promote better sleep patterns.
- Stronger bones and muscles: While not the primary focus, cardio can contribute to bone and muscle health, especially when combined with strength training.
Important considerations:
- Listen to your body: Don’t push yourself too hard, especially when starting or increasing your activity level.
- Find activities you enjoy: This will make it easier to stick with your routine.
- Incorporate variety: Mix up your cardio routine to keep things interesting and challenge different muscle groups.
- Stay hydrated and fuel your body properly: This is important for overall health and performance.
By incorporating regular cardio into your routine, even without weight loss as the primary goal, you can significantly improve your overall health and well-being.
Google search
I’m adding Jane Fonda to Zsa Zsa Gabor to up my level a bit and focus more on cellulite.
Weight Training Routine ~ 3 days a week ~ day off in between
I still want to lose a lot of weight, but more importantly, focus on my back health now I’ve discovered how important it is. The below aerobic caio workout routines will strengthen your back and focus on cellulite.
Monday
Denise Austin
This helps with posture and cellulite. I couldn’t do this the first few tries, but I’ve kept coming back to it and managed it this time. It is really fun and a great workout. If you managed Jane’s July, you should be all right with this. If not choose one of your favourite cardios for 20 ~ 30 minutes and just keep trying. You could opt to do Denise Austin August if you are fitter than me ~ her videos are on collage videos.
30 minutes of intense
30 minute of moderate
Tuesday
Spa Day
Wednesday
Rosemary Conley
I just do all this and the weights
It is roughly 40 minutes ~ you can do the intense or moderate level.
or
Then the cooldown
Found this for boost day ~ I’m just doing aerobics then zsa zsa and jane
Thursday
Yoga
Friday
19 minutes of moderate
or
You can do it all or just to floor exercises.
Has posture advice. Then the cooldown is standing.
Great for starting out again after detoxing.
32 minutes of moderate aerobics
Saturday
Walk club
With weights
Lesley Sansone
This is if you prefer to work out on Saturday or don’t get all your cardio in during the week.
At the moment I keep running out of time and have found it is easier to spread the workouts out throughout the week. Ideally, I’d like to get my workouts into 3 days, doing yoga on the fourth day, this is my goal for the future.
Until then Saturday walk club has answered my problems of how to get in all my cardio.
Whatever you are doing ~ walk club might be your answer too. This loads up on Weekend TV every Saturday, just switch it on and do it!!!!
Then enjoy perfume junky ~ your well-earned treat that awaits you at the end of the walk.
Easy weight loss and pilates back health as a bonus.
30 minutes ~ think this is intense as it has jogging.
Conclusion
Obviously I don’t own any of the above and I’m not a fitness expert. I did used to purchase collage video and have some of the later video library that progressed from Jane’s July.
I have really struggled to keep my exercise going since Covid, so I set up The Slimming Calender to help other women and myself to either get it back, keep it up or find it for the first time.
One woman I found said she didn’t need to exercise when she was young, but quite correctly took it up later in life.
From watching Quick Fit I learned how important exercise is for back health as we get older. When I was a member of a gym the experts took care of all this for us and there were posters up everywhere about it.
Being on my own at home, I find I have had to learn about fitness and nutrients the hard way, hopefully, what I’m finding is helping you too.
Post Covid seems to be dwindling away now and everything seems to be bubbling under ready to take off again ~ you can only hope.
Have to say if you are reading this and don’t like exercise or are a vegan. Some of the info I have found is fairly serious and I recommend you do at least stretches for your back every day if nothing else and read up the info about Oesteopherosis I have discovered and will publish during August. I am drinking skimmed milk and eating less now so have discovered some supplements that will help other women and are essential for vegans I would guess. If you are a vegan I would actually recommend you go to your doctor for nutrient advice or seek a nutritionist. Hope to learn more about nutrients for the slimming calendar, have always meant to get round to this, so hopefully will now.
August Playlist
(Some are from last year when I was loosing weight gained from an illness, won’t be using them all this year, you can use them for weighloss or just health reasons accordingly.)
You can load them up into your YouTube playlists for easy access.
You can set them at the right place before you start your workouts and shuffle them around each day.
This year it is a bit laid back, but guess things change every year.
Some detox programmes include active exercise, so guess it is up to us to decide where we are at and be guided by our bodies.
Hope you enjoy August and it brings life back to you.
Hope you are achieving your personal goals.
I’m obviously not very good at maths as I keep saying, but I can roughly work out what it is saying.
I think if you do intense exercise you get it done faster, but if you want to work out moderately you need to do more exercise.
You tend to need to do more intense workouts if you are loosing weight as you are burning off stored energy.
Once you have burnt off these stored calories you then need to keep doing cardio for your health, but realise you haven’t any stored fat so your energy is different maybe.
Exercise creates energy so it is a good idea to keep exercising.
We need to do cardio still but the minute explanation has thrown me?
I think it is like what Lesley Sansone says ~ one boost day.
It doesn’t include weights?
I’ve chosen 2 moderate and two intense?
or two intense ~ two yoga (which maybe doesn’t count) and one moderate or pilates
So this is two much.
Think I’ll do 75 mins of intense, then pilates and yoga the other days.
Saphire
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