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Bike to Work Week 2015

Category : Active Living

Bike to Work Week 2015 is May 11-15!

bike_month_web

 

We hope you’ll ride your bike to work or school!

 

Please follow these bicycle safety tips:

  • Wear a helmet (make sure it fits right!)
  • Wear bright colors. You want to be noticed by motorists
  • Ride on the sidewalk ONLY when absolutely necessary. On a personal note: we realize that riding on Broadway in De Pere can be daunting, but please use the Fox River Trail to bypass  this area if you are just riding through. Riding on the sidewalk is dangerous to you AND pedestrians. WE have seen some very close calls right outside out studio because cyclists are riding fast on the sidewalk and unsuspecting pedestrians step out of businesses nearly get clipped. (OK, off my soapbox)
  • Follow all traffic laws. Obey signs and traffic lights.
  • Use hand signals. This tells motorists what you are intending to do. Be predictable!
  • Beware of parked car doors-they can open at any time. Give 5 feet of clearance if you can see a person in the car.
  • Never ride against traffic. Motorists are more likely to see you.
  • Ride in single file. Except when passing
  • Be alert. Always know your surroundings. Do not wear headphones!
  • Alert slower riders and pedestrians if you are going to pass them on shared trails (such as the Fox River or East River Trail)

Get your bike ready to go!

  • Clean the bike thoroughly, using a brush and a damp cloth (not too much water). As you go over all the parts of the bike, check everything for wear and tear.
  • Inspect the brake pads. They should be evenly worn and smooth, not hard. Most will have grooves or marks on them to indicate when they need to be replaced. Squeeze the brakes a few times to make sure they are functioning well.
  • Tighten any loose bolts or screws.
  • Spin the pedals and wheels (with the rear wheel elevated) to see if they are true (not wobbly). Also check each gear. If it’s difficult to shift from one gear to the next, you may need a new chain or derailleur.
  • Lubricate the chain.
  • Inflate the tires (after inspecting them for splits, tears, or bubbles). They should be firm but not close to bursting.
 

Comments Off on Mother Daughter Fitness: Part 1

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Mother Daughter Fitness: Part 1

Category : Active Living

In honor of Mother’s Day, we are spotlighting Mother Daughter Fitness.

This week we will feature the first of our three active Mother Daughter Fitness teams.
 
Maura and Devon have been training together at XO Fitness since January 2014

Maura and Devon have been training together at XO Fitness since January 2014

         

We asked them a few questions about training together…here are their answers:

 
Whose idea was it to start working out together?  Why?
Maura: I cannot remember exactly!
Devon: I did a few solo workouts and eventually we just decided to come in together, and that was it!
 
What do you like best about working out with your mom/daughter?
Maura: With our busy schedules, it is nice to have a weekly activity to do together.
Devon: It’s awesome because we both like being active and it’s a social time for us.
 
As a Mother’s Day gift, which exercise would you like to elect your daughter to do for you?
Maura: I can’t think of any. Most of the exercises are fun.
 
Watch for another Mother Daughter Fitness team next week!

Comments Off on Healthy Eating: Good for YOU & the Earth

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Healthy Eating: Good for YOU & the Earth

Category : Healthy Eating

Did you know healthy eating is good for you and the Earth? Here are some tips to make you and the planet healthier!

 

Eat less meat.

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. Their goal is to help reduce meat consumption 15% in order to improve personal health and the health of our planet. Visit www.meatlessmonday.com for more information. According to their website: Going meatless once a week may reduce your risk of chronic preventable conditions such as cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.
 

Be a locavore. 

Locavores are people who pay attention to where their food comes from and commit to eating local food as much as possible. It is estimated that the average American meal travels about 1500 miles to get from farm to plate. Shopping at the farmers market, maintaining a home garden, or participating in a Community Shared Agriculture (commonly referred to as a CSA) are wonderful ways to support a local food system. Over the last 20 years, Community Supported Agriculture (CSA) has become a popular way for consumers to buy local, seasonal food directly from a farmer. Here are the basics: a farmer offers a certain number of “shares” to the public. Typically the share consists of a box of vegetables, but other farm products may be included. Living in Wisconsin makes this difficult during the winter months, however, it is always important to be aware. For instance, we used to purchase particular brand of bottled water which was shipped from Tennessee, that is until we realized where it was travelling from. It certainly does not make sense to buy water from Tennessee when we live in Wisconsin, a virtual oasis of ground water. Locally bottled water just makes more sense!
 

Eat organic foods.

Foods grown without the use of pesticides, chemical fertilizers, factory farming, hormone use, and antibiotics on are not polluting the earth or your body. It’s hard to eat 100% organic…either what you want is not available or it’s too expensive. Don’t try to be perfect…instead, follow the 80-20 rule meaning eat organic about 80% of the time. You will feel good about your choices without driving yourself crazy.
 

Reduce the amount of garbage you send to the landfill.

1. Eat whole foods. They are better for you than foods which have loads of chemicals and filler plus they tend to require less packaging which means less garbage heading for the landfill. 2. Compost. Not sure how? Visit www.howtocompost.org. According to their website, studies have shown that home composting can divert an average of 700 lbs. of material per household per year from the waste stream. If your flower beds are clay like mine they could use some compost: When mixed with compost, clay soils are lightened, and sandy soils retain water better. Mixing compost with soil also contributes to erosion control, soil fertility, proper pH balance, and healthy root development in plants.
 

I hope that in recognition of Earth Day you will consider adopting some of these healthy eating tips for a healthier planet and healthier body.

 

Comments Off on Definitely De Pere Art Walks

-->

Definitely De Pere Art Walks

Category : Upcoming Events

You are invited!

Presenting-Sponsors-Art-Walk

5-8pm on these Fridays:

May 29th

June 12th

June 26th

July 17th

July 31st

August 14th

XO Fitness is just one of many businesses hosting artists!

We hope you will stop in and say hello.

For more information visit Definitely De Pere’s website

Comments Off on Spring Fitness Tips

-->

Spring Fitness Tips

Category : Active Living

If you hibernated over the winter here are some Spring fitness tips to help you get started!

 

Start Slowly

 

Our best advice is to start slowly to avoid injury.  The idea is to “Spring” into fitness; not SLAM into fitness. Begin with three days of cardio exercise and two days of strength exercise.

 

Cardio recommendations

 

Start with walking or another low-impact exercise.

 

You can do this outdoors if the weather permits or use indoor cardio equipment either at your home or our studio. Warm-up your ankles such as tapping your toes, heel raises, and ankle circles.

 
Week 1 20 minutes on three days of the week
Week 2 20 minutes on four days of the week OR 30 minutes on three days.
Week 3 20 minutes on five days of the week or 30 minutes on four days.
Week 4 30 minutes on five days.
 

Once you have built up to five days per week, stick with it. The American Heart Association recommends that adults get 150 minutes or more of moderate-intensity physical activity each week.

Having trouble finding the time?

30 minutes is only 2% of 24 hours!

 

Strength Training recommendations

 

The America Heart Association (and XO Fitness) recommend strength training two non-consecutive days each week.

 

Consulting a certified fitness professional is definitely a good idea because good form and proper exercise selection will improve your results and reduce your risk of getting injured.  As your body adapts to the extra demands of strength training you may eventually want to add a third day of strength training.

 

Stretching recommendations

 

The BEST time to work on your flexibility is AFTER your workout because your muscles are warm and pliable.  Many people blow-off this part of the workout, but flexibility training is just as important as cardiovascular and strength training. Most important stretches for most people include those for your hip flexors and chest/front of shoulders. Try these!

Comments Off on >March Moves of the Month

-->

>March Moves of the Month

Category : Exercise

>Spending too much time at your desk is tough on your body…

Here are some of my favorite stretches! Please share these with all your co-workers!!!

Chest Stretch
Clasp your hands; inhale and reach up as high as you can, then exhale lowering hands behind head; inhale and exhale reaching elbows out toward opposite walls.


Torso Twist

Sit tall; reach hand across to outside of opposite knee; reach arm around back of chair if possible and look over back shoulder. Inhale reaching the top of your head up to the ceiling, exhale and twist one more inch, inhale again and then as you exhale release the twist and face forward. Repeat on other side.


Lat Stretch

No, I’m not beating my head on the desk! Instead, place your hands on the edge of your desk and roll your chair back away from your desk. Keep your back straight; and sink your torso toward the floor pressing your hips away from your desk.

Comments Off on Best Shoulder Exercises

-->

Best Shoulder Exercises

Category : Exercise

Welcome to Part 3 in our Awesome  Arm series…

 

Today’s topic: The Best Shoulder Exercise

In 2014, the American Council on Exercise studied the 10 most common shoulder exercises to determine the best shoulder exercise. See ACE study. The answer was that there is not ONE best shoulder exercise because the shoulder is a complicated joint with many attachments. This study analysed the deltoid which is the most visible shoulder muscle. It has three distinct parts: anterior, medial and posterior. Although there is some cross-over each of these is trained with different strength training exercise. Doing just one of the exercises listed below would not not be sufficient on a regular basis….be sure to train your whole shoulder!
V

diagram of deltoid muscle

 

The three best exercises for shoulders recommended by ACE fitness include

1) Rear Lateral Raise (reverse fly) for posterior deltoid

2) Bent Arm Lateral Raise for medial deltoid (the 45-degree incline row was suggested, however most of us don’t have an incline bench at home to work with. This exercise was a close 2nd)

3) Shoulder Press for anterior deltoid

 

Want to learn more? Contact us at info@xofitness.com

Comments Off on Training Your Triceps

-->

Training Your Triceps

Category : Exercise

Welcome to Part 2 in our Awesome  Arm series…

 

Today’s topic: Training Your Triceps

Recently, ACE Fitness conducted a research study to discover which exercises were the most effective in training your triceps. Read all about it! Here are the top 3 exercises you should be doing:
  1. Triangle Pushups
  2. Tricep Dips
  3. Tricep Kickbacks
   

Want to learn more exercises for awesome arms? Contact us at info@xofitness.com today!

Comments Off on Building Better Biceps Workout

-->

Building Better Biceps Workout

Category : Exercise

Welcome to Part 1 in our Awesome  Arm series…

Let’s start with building better biceps workout.

When you notice someone’s arms and say WOW it’s usually the bicep muscle that’s got your attention. Whether you’re wishing for arms like Madonna or Clay Matthews it’s going to take a lot of work!

Two things to keep in mind:

1) You need to be very lean in order for your muscle definition to show the way it does on some of these icons of sports and fitness. 2) Also, how much your bicep “pops” has to do with the length of the tendon which attaches it to your arm. Contract your bicep muscle and use your other hand to “measure” the distance between the crook in your elbow and where the muscle bulges. Some people can fit only one or two finger widths in that space while other people can fit 4 fingers easily. The longer the tendon the shorter and bunchier the muscle will be, so if your tendon is long it will be easier for you to get this muscle to “look big”.

OK, now let’s get started building better biceps!

  Recently, ACE Fitness conducted a research study which found that the Concentration Curl is the best exercise eliciting significantly higher muscle activation of the biceps than any other exercise tested. That being said, it isn’t the ONLY exercise you should do because it is not extremely functional. Standing while performing bicep curls is much more functional because it will cause you to engage other muscles including your core which means it will better prepare you for daily activities. You should also perform hammer curls which work the brachialis–the muscle that runs along the outside of your upper arm–which helps add a more full, shapely look to the arms. Another bicep curl variation we use at XO Fitness is a circular bicep curl which can be a little tricky to learn, but I like these because you also engage your upper back when you rotate the hands to face forward.

Build better biceps with concentration curls, hammer curls and circular bicep curls…for best results be sure to do each of these exercises until you completely fatigue the muscle (don’t just stop at 10 reps). If you can do more than 15 reps try a heavier weight next time!!

   

Like these exercises? Want to learn more?

Contact us to start personal training today! info@xofitness.com

 

Comments Off on Heart Healthy Exercise

-->

Heart Healthy Exercise

Category : Active Living

February is Healthy Heart Month…so what exactly is heart healthy exercise?

The American Heart Association recommends:

 

Moderate exercise

30 minutes

5 days per week

Total: 150 minutes

OR 

Vigorous exercise

25 minutes

3 days per week

Total: 75 minutes

AND

Strength Training

2 days per week

  So, what is moderate exercise?
  • Walking briskly (3 miles per hour or faster, but not race-walking)
  • Water aerobics
  • Bicycling slower than 10 miles per hour
  • Ballroom dancing
What would be considered vigorous?
  • Race walking, jogging, or running
  • Swimming laps
  • Aerobic dancing
  • Bicycling 10 miles per hour or faster
  • Jumping rope
  • Hiking uphill or with a heavy backpack

Need help getting started or want to ramp up your intensity levels?

Contact us info@xofitness.com 

Comments Off on Bike to Work Week 2015

-->

Bike to Work Week 2015

Category : Active Living

Bike to Work Week 2015 is May 11-15!

bike_month_web

 

We hope you’ll ride your bike to work or school!

 

Please follow these bicycle safety tips:

  • Wear a helmet (make sure it fits right!)
  • Wear bright colors. You want to be noticed by motorists
  • Ride on the sidewalk ONLY when absolutely necessary. On a personal note: we realize that riding on Broadway in De Pere can be daunting, but please use the Fox River Trail to bypass  this area if you are just riding through. Riding on the sidewalk is dangerous to you AND pedestrians. WE have seen some very close calls right outside out studio because cyclists are riding fast on the sidewalk and unsuspecting pedestrians step out of businesses nearly get clipped. (OK, off my soapbox)
  • Follow all traffic laws. Obey signs and traffic lights.
  • Use hand signals. This tells motorists what you are intending to do. Be predictable!
  • Beware of parked car doors-they can open at any time. Give 5 feet of clearance if you can see a person in the car.
  • Never ride against traffic. Motorists are more likely to see you.
  • Ride in single file. Except when passing
  • Be alert. Always know your surroundings. Do not wear headphones!
  • Alert slower riders and pedestrians if you are going to pass them on shared trails (such as the Fox River or East River Trail)

Get your bike ready to go!

  • Clean the bike thoroughly, using a brush and a damp cloth (not too much water). As you go over all the parts of the bike, check everything for wear and tear.
  • Inspect the brake pads. They should be evenly worn and smooth, not hard. Most will have grooves or marks on them to indicate when they need to be replaced. Squeeze the brakes a few times to make sure they are functioning well.
  • Tighten any loose bolts or screws.
  • Spin the pedals and wheels (with the rear wheel elevated) to see if they are true (not wobbly). Also check each gear. If it’s difficult to shift from one gear to the next, you may need a new chain or derailleur.
  • Lubricate the chain.
  • Inflate the tires (after inspecting them for splits, tears, or bubbles). They should be firm but not close to bursting.
 

Comments Off on Mother Daughter Fitness: Part 1

-->

Mother Daughter Fitness: Part 1

Category : Active Living

In honor of Mother’s Day, we are spotlighting Mother Daughter Fitness.

This week we will feature the first of our three active Mother Daughter Fitness teams.
 
Maura and Devon have been training together at XO Fitness since January 2014

Maura and Devon have been training together at XO Fitness since January 2014

         

We asked them a few questions about training together…here are their answers:

 
Whose idea was it to start working out together?  Why?
Maura: I cannot remember exactly!
Devon: I did a few solo workouts and eventually we just decided to come in together, and that was it!
 
What do you like best about working out with your mom/daughter?
Maura: With our busy schedules, it is nice to have a weekly activity to do together.
Devon: It’s awesome because we both like being active and it’s a social time for us.
 
As a Mother’s Day gift, which exercise would you like to elect your daughter to do for you?
Maura: I can’t think of any. Most of the exercises are fun.
 
Watch for another Mother Daughter Fitness team next week!

Comments Off on Healthy Eating: Good for YOU & the Earth

-->

Healthy Eating: Good for YOU & the Earth

Category : Healthy Eating

Did you know healthy eating is good for you and the Earth? Here are some tips to make you and the planet healthier!

 

Eat less meat.

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. Their goal is to help reduce meat consumption 15% in order to improve personal health and the health of our planet. Visit www.meatlessmonday.com for more information. According to their website: Going meatless once a week may reduce your risk of chronic preventable conditions such as cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.
 

Be a locavore. 

Locavores are people who pay attention to where their food comes from and commit to eating local food as much as possible. It is estimated that the average American meal travels about 1500 miles to get from farm to plate. Shopping at the farmers market, maintaining a home garden, or participating in a Community Shared Agriculture (commonly referred to as a CSA) are wonderful ways to support a local food system. Over the last 20 years, Community Supported Agriculture (CSA) has become a popular way for consumers to buy local, seasonal food directly from a farmer. Here are the basics: a farmer offers a certain number of “shares” to the public. Typically the share consists of a box of vegetables, but other farm products may be included. Living in Wisconsin makes this difficult during the winter months, however, it is always important to be aware. For instance, we used to purchase particular brand of bottled water which was shipped from Tennessee, that is until we realized where it was travelling from. It certainly does not make sense to buy water from Tennessee when we live in Wisconsin, a virtual oasis of ground water. Locally bottled water just makes more sense!
 

Eat organic foods.

Foods grown without the use of pesticides, chemical fertilizers, factory farming, hormone use, and antibiotics on are not polluting the earth or your body. It’s hard to eat 100% organic…either what you want is not available or it’s too expensive. Don’t try to be perfect…instead, follow the 80-20 rule meaning eat organic about 80% of the time. You will feel good about your choices without driving yourself crazy.
 

Reduce the amount of garbage you send to the landfill.

1. Eat whole foods. They are better for you than foods which have loads of chemicals and filler plus they tend to require less packaging which means less garbage heading for the landfill. 2. Compost. Not sure how? Visit www.howtocompost.org. According to their website, studies have shown that home composting can divert an average of 700 lbs. of material per household per year from the waste stream. If your flower beds are clay like mine they could use some compost: When mixed with compost, clay soils are lightened, and sandy soils retain water better. Mixing compost with soil also contributes to erosion control, soil fertility, proper pH balance, and healthy root development in plants.
 

I hope that in recognition of Earth Day you will consider adopting some of these healthy eating tips for a healthier planet and healthier body.

 

Comments Off on Definitely De Pere Art Walks

-->

Definitely De Pere Art Walks

Category : Upcoming Events

You are invited!

Presenting-Sponsors-Art-Walk

5-8pm on these Fridays:

May 29th

June 12th

June 26th

July 17th

July 31st

August 14th

XO Fitness is just one of many businesses hosting artists!

We hope you will stop in and say hello.

For more information visit Definitely De Pere’s website

Comments Off on Spring Fitness Tips

-->

Spring Fitness Tips

Category : Active Living

If you hibernated over the winter here are some Spring fitness tips to help you get started!

 

Start Slowly

 

Our best advice is to start slowly to avoid injury.  The idea is to “Spring” into fitness; not SLAM into fitness. Begin with three days of cardio exercise and two days of strength exercise.

 

Cardio recommendations

 

Start with walking or another low-impact exercise.

 

You can do this outdoors if the weather permits or use indoor cardio equipment either at your home or our studio. Warm-up your ankles such as tapping your toes, heel raises, and ankle circles.

 
Week 1 20 minutes on three days of the week
Week 2 20 minutes on four days of the week OR 30 minutes on three days.
Week 3 20 minutes on five days of the week or 30 minutes on four days.
Week 4 30 minutes on five days.
 

Once you have built up to five days per week, stick with it. The American Heart Association recommends that adults get 150 minutes or more of moderate-intensity physical activity each week.

Having trouble finding the time?

30 minutes is only 2% of 24 hours!

 

Strength Training recommendations

 

The America Heart Association (and XO Fitness) recommend strength training two non-consecutive days each week.

 

Consulting a certified fitness professional is definitely a good idea because good form and proper exercise selection will improve your results and reduce your risk of getting injured.  As your body adapts to the extra demands of strength training you may eventually want to add a third day of strength training.

 

Stretching recommendations

 

The BEST time to work on your flexibility is AFTER your workout because your muscles are warm and pliable.  Many people blow-off this part of the workout, but flexibility training is just as important as cardiovascular and strength training. Most important stretches for most people include those for your hip flexors and chest/front of shoulders. Try these!

Comments Off on >March Moves of the Month

-->

>March Moves of the Month

Category : Exercise

>Spending too much time at your desk is tough on your body…

Here are some of my favorite stretches! Please share these with all your co-workers!!!

Chest Stretch
Clasp your hands; inhale and reach up as high as you can, then exhale lowering hands behind head; inhale and exhale reaching elbows out toward opposite walls.


Torso Twist

Sit tall; reach hand across to outside of opposite knee; reach arm around back of chair if possible and look over back shoulder. Inhale reaching the top of your head up to the ceiling, exhale and twist one more inch, inhale again and then as you exhale release the twist and face forward. Repeat on other side.


Lat Stretch

No, I’m not beating my head on the desk! Instead, place your hands on the edge of your desk and roll your chair back away from your desk. Keep your back straight; and sink your torso toward the floor pressing your hips away from your desk.

Comments Off on Best Shoulder Exercises

-->

Best Shoulder Exercises

Category : Exercise

Welcome to Part 3 in our Awesome  Arm series…

 

Today’s topic: The Best Shoulder Exercise

In 2014, the American Council on Exercise studied the 10 most common shoulder exercises to determine the best shoulder exercise. See ACE study. The answer was that there is not ONE best shoulder exercise because the shoulder is a complicated joint with many attachments. This study analysed the deltoid which is the most visible shoulder muscle. It has three distinct parts: anterior, medial and posterior. Although there is some cross-over each of these is trained with different strength training exercise. Doing just one of the exercises listed below would not not be sufficient on a regular basis….be sure to train your whole shoulder!
V

diagram of deltoid muscle

 

The three best exercises for shoulders recommended by ACE fitness include

1) Rear Lateral Raise (reverse fly) for posterior deltoid

2) Bent Arm Lateral Raise for medial deltoid (the 45-degree incline row was suggested, however most of us don’t have an incline bench at home to work with. This exercise was a close 2nd)

3) Shoulder Press for anterior deltoid

 

Want to learn more? Contact us at info@xofitness.com

Comments Off on Training Your Triceps

-->

Training Your Triceps

Category : Exercise

Welcome to Part 2 in our Awesome  Arm series…

 

Today’s topic: Training Your Triceps

Recently, ACE Fitness conducted a research study to discover which exercises were the most effective in training your triceps. Read all about it! Here are the top 3 exercises you should be doing:
  1. Triangle Pushups
  2. Tricep Dips
  3. Tricep Kickbacks
   

Want to learn more exercises for awesome arms? Contact us at info@xofitness.com today!

Comments Off on Building Better Biceps Workout

-->

Building Better Biceps Workout

Category : Exercise

Welcome to Part 1 in our Awesome  Arm series…

Let’s start with building better biceps workout.

When you notice someone’s arms and say WOW it’s usually the bicep muscle that’s got your attention. Whether you’re wishing for arms like Madonna or Clay Matthews it’s going to take a lot of work!

Two things to keep in mind:

1) You need to be very lean in order for your muscle definition to show the way it does on some of these icons of sports and fitness. 2) Also, how much your bicep “pops” has to do with the length of the tendon which attaches it to your arm. Contract your bicep muscle and use your other hand to “measure” the distance between the crook in your elbow and where the muscle bulges. Some people can fit only one or two finger widths in that space while other people can fit 4 fingers easily. The longer the tendon the shorter and bunchier the muscle will be, so if your tendon is long it will be easier for you to get this muscle to “look big”.

OK, now let’s get started building better biceps!

  Recently, ACE Fitness conducted a research study which found that the Concentration Curl is the best exercise eliciting significantly higher muscle activation of the biceps than any other exercise tested. That being said, it isn’t the ONLY exercise you should do because it is not extremely functional. Standing while performing bicep curls is much more functional because it will cause you to engage other muscles including your core which means it will better prepare you for daily activities. You should also perform hammer curls which work the brachialis–the muscle that runs along the outside of your upper arm–which helps add a more full, shapely look to the arms. Another bicep curl variation we use at XO Fitness is a circular bicep curl which can be a little tricky to learn, but I like these because you also engage your upper back when you rotate the hands to face forward.

Build better biceps with concentration curls, hammer curls and circular bicep curls…for best results be sure to do each of these exercises until you completely fatigue the muscle (don’t just stop at 10 reps). If you can do more than 15 reps try a heavier weight next time!!

   

Like these exercises? Want to learn more?

Contact us to start personal training today! info@xofitness.com

 

Comments Off on Heart Healthy Exercise

-->

Heart Healthy Exercise

Category : Active Living

February is Healthy Heart Month…so what exactly is heart healthy exercise?

The American Heart Association recommends:

 

Moderate exercise

30 minutes

5 days per week

Total: 150 minutes

OR 

Vigorous exercise

25 minutes

3 days per week

Total: 75 minutes

AND

Strength Training

2 days per week

  So, what is moderate exercise?
  • Walking briskly (3 miles per hour or faster, but not race-walking)
  • Water aerobics
  • Bicycling slower than 10 miles per hour
  • Ballroom dancing
What would be considered vigorous?
  • Race walking, jogging, or running
  • Swimming laps
  • Aerobic dancing
  • Bicycling 10 miles per hour or faster
  • Jumping rope
  • Hiking uphill or with a heavy backpack

Need help getting started or want to ramp up your intensity levels?

Contact us info@xofitness.com