Here is a workout that you can do at lunch with some co-workers, a friend or even your boss!!! Find a park while weather permits, a spare boardroom or even a stairwell and go! Remember, exercise doesn’t have to be a full hour, any 10 minute increments of moderately intense exercise count!!
This one should take between 20-40 minutes. Remember to watch your heart rate and adjust accordingly!! Enjoy!!
Stay strong YYC!!
Do each of the following for 45 seconds to 60 seconds depending on fitness level (90 seconds of you are exceptionally fit). You don’t need any equipment except maybe a mat.
There will be some photos posted on my website real soon for exercise explanations.
1. Step- any step or stair.
3. Jumping jacks
5. Front bridge (plank) for max time
6. Good mornings-slowly and with a stable and contracted pelvic floor and core!! (Kegel up and belly button in).
7. Mountain climbers.
9. Pull-ups (lying under a bar if possible). If not skip to next exercise.
11. Supermans-holding each for 5 seconds for an entire minute (2 if needed).
Repeat as fitness level allows. Usually 2-3 times will cover your lunch break.
Again, stay strong YYC!!
Here is one to test yourself with.
Pick a number of burpees that you think you can complete in a minute. 20 is alright if you have never tried. Now half that number. Most beginners should try a single number to start with (trust me!).
Now do that many burpees every minute (resting when you are done, for the remainder of the minute) at the top of the minute for 10 minutes (20-30 minutes if you are so inclined).
Most likely you have picked a number that is to high and will not complete every minute without overflowing into the next minute. If this is so, lower the number to a doable one and continue.
Remember, you want a few seconds rest before the next minute starts or you will be doing them non-stop.
V02 max is:
max- maximum capacity
a measurement that is used in most sports testing to evaluate an athletes cardiovascular ability. In short it is a combination of how well the respiratory system collects oxygen, how well the circulatory system distributes the oxygen and how well the muscles use the oxygen as fuel.
It can be measured directly or indirectly. It can also be measured maximally or sub-maximally. It can become very complicated to understand but individuals can have their VO2 max estimated by a CEP as stated prior. You can also have a direct, maximal test done if you find a place that is equipped.
Stay strong Calgary!!!
What erks you the most in the gym??
Is it the guy with no deodorant or slamming weights? Lets hear from everyone.
You can be any age, any athletic level, injured, post surgery, diabetic, obese, heart condition and/or healthy already.
Keep moving, contact someone of you don’t know your limitations, WALK, eat less crap, talk to your doctor, laugh! Whatever needs to happen, make it happen and put a plan in place. It is easier than you think!!!
And have a great long weekend!!!
Stay strong Calgary!!!
Boot Camps- group exercise classes designed to create an excellent combination of resistance and cardiovascular exercises to give you a great workout! (Yelling optional)