Its probably been more than six weeks since I last posted an exercise evolution update. The reason I do this is to provide myself as an example of someone who exercises regularly and constantly switches up the routine. The biggest change has been the duration and frequency of exercise. I released the reigns a little, and I feel just as good as ever. Compare this weekly routine to my last exercise evolution update in the post Exercise options: keeping them open.
My latest routine this week:
Steady state jog on treadmill with some incremental increases in speed: 5.0 mph to 6.8mph 1X per week(30 min)
How did I come up with 6.8 mph? I did a 10k run when I was about 15 years old. My average pace at that time was 8:50 per mile, which translates into 6.8 mph. I am working towards improving my speed without breaking the bank.
Hip and knee rehab exercise both bodyweight exercise and gym machines 2X/week (25 min with warm up)
HIIT (both an online class and personal version) 2X/week(60 and 30 min)
So this HIIT is really more interval training, with work and relative rest periods. I don’t think I am getting my heart rate up past 85% of its max consistently during the work phases, but I make it effortful (probably a 5-6 on a scale of 10). For the relative rest phases I do toning exercises, changing postures in each rest interval.
Essentrics 2X/week (30min to 1hr)
Walks daily 2X 25 minutes
Stretches: I still find static stretches for my quads and hip flexors are essential to maintain the length and flexibility 2-3X/week(15 min)
Frequency and duration
You can see the the majority of my workouts have been 30 minutes. Only 2 of my workouts require one hour. There may be one or more of the above activities in one day. But even if I did a minimum of 30 minutes a day, 6 days a week, that’s 180 minutes. Check out the Canadian 24-Hour Movement Guidelines for Adults ages 18-64.
Getting started with my workouts over the last couple of months have been a challenge, in that sometimes I feel like I am starting with the tank half full. Ultimately, these shorter workouts have left me feeling more energized and have reduced my stress levels. I am getting smarter and more in tune with what works best for my body right now.
Is there something you could do right now to stimulate positive physical health? Small commitments to exercise and keeping your options open will help you stay on the path to better health and happiness. You know its worth it, so let’s go!