Exercise Evolution Update
Before I give you my exercise evolution update, I just to let you know that I am livestreaming weekly on all topics exercise on Facebook!
Join me for “Tea & Exercise: Livestream Chat with Andrea” @andreanunnexercise Wednesday mornings at 9am on Facebook live
There will be a fun physical demo along with a brief chat. Follow my page on Facebook to keep up with future topics and updates!
I haven’t published an exercise evolution update for awhile. The last one was back in January. I have adjusted my routine so I do at least a portion of my workout at lunch, which leaves more time available for other things in the evening.
I have maintained relative consistency in my frequency which, for me, is the most important thing. It’s easier to scale down and then back up versus falling off the wagon completely. I’d rather do a little less to suit my current schedule than nothing at all. Here is my latest weekly routine:
Lunchtime 4x per week: 22 minutes of cardio MT 80 (MT=minutes spent at moderate heart rate intensity. For more discussion on moderate heart rate intensity activity, see Moderate intensity exercise. Where do you find yourself? )
I have monitored my heartrate manually to make sure I get into my moderate heartrate zone, which is above 109 beats per minute.
Daily walks to and from work 25 min each.
Essentrics teaching 1hr 2x/week MT40
Saturday endurance/HIIT class MT 20
2x week weighted workout: leg press and ham curls plus step exercise, 12 minutes. I have not been diligent at keeping my heartrate up, but instead focusing on pain free movement.
2x week sliding lunges plus “glute medius” work in standing and side plank with theraband. Again, heartrate has not been focus but painfree motion and ideal alignment.
This week I developed some new choreography for my classes. This usually takes an additional 3-4 hours of intermittent activity.
So I am just under my the goal of 150 minutes of moderate exercise based on recommendations from CSEP Canadian 24-Hour Movement Guidelines for Adults (ages 18-64 years). Now that I have re-assessed, I will figure out where I will make up that extra 10 minutes that I am missing! Keep it real and don’t worry if your routine doesn’t go exactly as planned! Get out into the activity sphere everyday and something will get done! Are you ready? Then let’s GO!