Each week it’s helpful to think ahead and plan what workouts you’ll have time for each day and stick to it! Oftentimes I’m asked, “How do I know how much cardio and/or weights to do each week?” I don’t have a simple answer. It truly depends on your schedule and what you have time for. Ideally, you want to be moving for a minimum of 30 minutes each day. This doesn’t mean that you have to get on an exercise machine each day, but simply find ways to get moving and keep moving throughout the day. In addition to your effort to move more, it’s important to incorporate weights into you routine 1-3 days a week. Women start losing bone density in their late twenties/early thirties and weights are a great option to secure bone density. High repetitions and low weights are often great options to start with, but it also depends on the weight-training program which you are participating in. For example, Body Pump by Les Mills is designed to allow participants to max out their weight selection for each muscle group with high reps and not create a bulky look, which many women often fear.
Cardio is just as important for the heart and lungs. It’s also a great tension reliever and allows time to organize your thoughts. As noted earlier, move more everyday, but try to “get puffy” at least 3 times a week. If you are doing cardio and weights on the same day- Do your weight lifting first!
Lastly, take time to meditate, stretch and if you haven’t tried yoga, I encourage you to do so. It allows you time to take for yourself, to gain mental clarity and to strengthen and lengthen muscles that may not be used in your cardio and weight workouts. Most importantly, try to vary your workout and be sure to pay attention to what nutrients you’re putting in your body everyday to get the maximum results of your workout routine.
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