August workout routine~ Changing YOUR ROUTINE ONCE YOU HAVE REACHED GOAL WEIGHT.

I’m doing these workouts in August as well as the morning challenge.

This is what I am doing this month, 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 calorie burning slimming workouts.

If you want calorie burning workouts or something more active you 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.

Google Search

I don’t need to loose weight now, but want to do strength training 3 times a week to be healthy.

WEIGHT TRAINING ROUTINE/No Floor work

I need to target tone my problem areas, address cellulite, do cardio and yoga and pilates for health and my back.

is ab toning and strength moderate exercise?

Yes, toning exercises can be considered moderate exercise, particularly when they involve strength training and resistance exercises that elevate the heart rate and engage multiple muscle groups. Activities like brisk walking, cycling, and swimming can also contribute to both toning and moderate-intensity physical activity.

Here’s why:

Toning and muscle definition:Toning often refers to developing lean muscle mass and a more defined physique, which can be achieved through strength training.

Moderate intensity:Strength training, when performed with proper form and repetitions, can be a moderate-intensity activity that increases heart rate and breathing.

Examples:Exercises like squats, lunges, push-ups, and weight training can all contribute to toning and moderate exercise.

Beyond the gym:Activities like brisk walking, cycling, and even some forms of dancing can also contribute to both toning and moderate exercise.

Google Search

I actually enjoy aerobics, walking and yoga; so will keep this up as my hobby.

Maintenance diary

(I’ve created this table so I can try and workout what I am doing,

as I put it into practice hopefully it will make more sense.)

Tick off all your required exercise and gear it around how you feel.

You could do two intense sessions and be done.

Or you could do five moderate routines over the week.

Or go for a brisk 30 min walk outside everyday ~ that is my favourite routine; the French way to stay slim.

The google search says ideally combine moderate with intense, so I’ve opted for that idea this month.

Exercise Planner

	Intense	Moderate	Tick Box
Monday		60
Tuesday	Spa Day
Wednesday	35	22
Thursday		30
Friday		50
Saturday	20	15
Sunday	Day Off
Total	55	167

This is more than you need ~ but it says at least.

Just copy this table into a maintenance diary, exercise accordingly tick it off and stay fit, healthy and slim.

You can do what I’m doing or fill it in to suit your needs.

Beyond Calorie Burning Exercise

If you are on a weightloss journey this is actually useful for you; I was exercising aimlessly not knowing what I was doing.

It means you only have to calorie burn till you get the weight off, then just execise like this.

This is useful knowledge for everyone.

You just need to schedule weightloss time in then go back to normal.

You probably don’t need to exercise if you hate it, but eat healthily to stay slim.

I love exercise so am keeping it up.

If you feel like doing more like a walk or yoga and so forth it is obviously going to do you good; it is not a strict guideline I suppose, even though it looks like it.

You do need to do the basics though to stay fit and healthy.

Monday

Yes, Pilates can be considered a moderate-intensity exercise. It often falls into the low to moderate range, focusing on controlled movements, muscle toning, flexibility, and stability, rather than intense cardio. While some Pilates variations, like those involving jumpboards or performed at a faster pace, can elevate heart rate and provide a more moderate cardio workout, it’s generally not the primary focus.

Here’s a more detailed breakdown:

Core Focus:Pilates emphasizes strengthening and toning the core muscles, which are crucial for stability and posture.
Controlled Movements:The exercises are performed with precision and control, often using a mat or specialized equipment like reformers.
Breathing:Pilates incorporates specific breathing techniques to enhance the effectiveness of the exercises and promote relaxation.
Mild to Moderate Cardio:While Pilates is not typically considered a high-intensity cardio workout, some variations can elevate heart rate and provide a mild to moderate cardio effect.
Versatility:The intensity of Pilates can be adjusted through variations in exercises, equipment, and pace, allowing for a range of fitness levels.
Complementary to Other Activities:Pilates can be a great addition to a fitness routine, complementing other forms of exercise like running or swimming.

In essence, Pilates can be a beneficial form of moderate exercise, particularly for improving core strength, flexibility, and overall body control.

Pilates, Weights and Abs

Moderate 20 minutes

Moderate 20 Minutes (TO FLOOR WORK)

Lunge and hip routine routine 5 mins

Abs

Moderate 10 Minutes

5 Minutes

Total

60 Minutes of moderate exercise

Tuesday

Spa Day

Wednesday

Weights, Cardio and abs

Rosemary Conley

Whole Routine 50 Minutes

you can do the intense or moderate level.

I just do all the aerobics and the weights as I can’t do floorwork

It is roughly 35 minutes intense or moderate

7 mins moderate

(Strenth)

Then I have to do the standing abs and cooldown

Ten Minutes Moderate

5 Minutes Moderate

Counts as 50 Minutes moderate or Intense whichever level you choose to do.

Thursday

Yoga

Yes, some forms of yoga can be considered moderate exercise, while others may be more light or restorative, depending on the intensity and style. Yoga can improve strength, flexibility, and balance, and certain types can elevate the heart rate to qualify as moderate physical activity.

Here’s a more detailed breakdown:

Moderate intensity yoga:Classes like Vinyasa or power yoga, which involve flowing movements and holding poses, can elevate heart rate and contribute to moderate-intensity exercise.

Light intensity yoga:Restorative or Yin yoga, which focus on deep relaxation and holding poses for longer durations, may not elevate heart rate as much and are often considered light intensity.

Yoga as a form of strengthening exercise:Yoga, regardless of intensity, can be a valuable form of strengthening exercise, particularly for muscles not targeted by other forms of exercise.

Yoga’s overall benefits:Yoga offers numerous benefits, including improved physical fitness, stress reduction, and mental well-being.

Ultimately, the intensity of yoga as exercise depends on the specific style and individual practice.

Hatha yoga is generally considered a moderate-intensity exercise, although the intensity can vary based on the specific poses and transitions within a class. While it may not elevate your heart rate as much as some other forms of exercise, it can still contribute to improvements in strength, flexibility, and balance.

Here’s a more detailed explanation:

Intensity Variation:Hatha yoga involves holding poses for longer durations compared to faster-paced styles like Vinyasa or Ashtanga. Some hatha classes may incorporate dynamic movements (like Sun Salutations) or poses that require more strength and balance, leading to a higher intensity, while others may be slower and more restorative.

MET Values:The intensity of exercise is often measured in METs (metabolic equivalents). A 2016 study found that yoga sessions, including asanas and pranayama, averaged 3.3 METs, which falls within the moderate-intensity range. However, Surya Namaskar (Sun Salutations) can range from light (2.9 METs) to vigorous (7.4 METs).

Health Benefits:Hatha yoga has been shown to improve muscular strength, flexibility, balance, and cardiovascular fitness, especially in older adults. It can also contribute to weight loss and a reduction in body fat.

Cardiovascular Fitness:While some argue that Hatha yoga doesn’t offer significant cardio benefits, research suggests it can improve cardiovascular fitness, particularly when incorporating dynamic movements and longer holding times.

Consider Your Goals:If you’re looking for a high-intensity workout, Hatha yoga might not be the best choice. However, it can be a valuable addition to your fitness routine, especially if you want to improve flexibility, strength, and balance while enjoying a more mindful and meditative practice.