According to the new US Department of Health and Human Services guidelines (http://www.healthfinder.gov/news/new...x?docid=622000) adults should be getting at least 30 minutes of moderate-intensity activity five days per week, or 20 minutes of vigorous activity three days a week.
That's the minimum to maintain health, not to lose weight. So I'd like to challenge you to do more than the minimum.
For example is you are walking (moderate intensity) you need 150 minutes a week. If you are wogging/jogging/running you only need 60 minutes a week. So let's up the intensity, or the time, and do more than the minimum.
Not sure if you are a moderate or vigorous exerciser? How long does it take you to go 1 mile in your preferred form of exercise? Or, alternately what's your heart rate or Perceived Exertion? Here's a chart on how to tell how hard you're working:
Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead
I think 2-4 would be moderate, and 4-8 would be vigorous. Level 9 should only be done for 20-30 second intervals, and let's try to keep away from Level 10.
1/4: 3 Miles at track, 45 minutes
1/5: 4 miles on treadmill, 60 minutes
1/6: .5 mile warm-up, weights, 1.5 cardio - L7, 75 minutes
1/7: 3 miles on treadmill, 41 minutes, L7 w/stomach bug after first 1.5 mile
1/8: Day off - still felt sick
1/9: 4 miles on treadmill, 55 minutes, L6
1/10: 3 miles on treadmill
Week 2:
01/11: 3 miles at track
01/12: 3 miles on treadmill
01/13: 3 miles on treadmill, L7 ran 1.5, did big hills for .75 and walked the rest
01/14:
01/15:
01/16:
01/17:
WEEK ONE
1/4:
1/5: 30 min power, 30 min abs, 60 min power-walking (5,7 km)
1/6: 90 min ashtanga yoga
1/7: 60 min pilates, 90 min ashtanga yoga
1/8: Rest day
1/9: 60 min power-walking, 20 min bicycle
1/10: Sick
WEEK TWO
1/11 Sick
1/12 90 min ashtanga yoga
1/13 30 min spinning, 60 min power yoga, 60 min step up
1.14 60 min pilates, 20 min power walking, 60 min step up
1/15 60 min afro dance, 40 min running/power walking/ power walking with maximum recline.
1/16 -
1/17 -
WEEK THREE
1/18 -
1/19 -
1/20 -
1/21 60 min pilates, 60 min running/powerwalking
1/22 30 min power, 15 min powewalking, 60 min afro dance
1/23
1/24
Last edited by SophiaAugusta; 01-22-2009 at 05:09 PM.
1/4: walking the dogs for 60 minutes
1/5: 32 minutes walk, 20 minutes run = 52
1/6: notta
1/7: 50 minutes yoga, 32 minute walk = 82 min total
1/8: notta
1/9: 22 min jog, 29 min walk = 51 min total
1/10: 75 min power yoga, 45min walk = 120 min total
week one total = 365 minutes
Week 2:
1/11: 49min trail run, 47 min walk = 96 min total
1/12: 40min elliptical
1/13: 20 min walk
1/14: 50 minute yoga, 38 minute walk = 88 min total
1/15: nada
1/16: nada
1/17: 25 minutes cardio machines
week two total = 269 minutes
Last edited by Fat Chick B Gone; 01-17-2009 at 03:41 PM.
1/4:40 minutes of yoga.
1/5:25mins 30DS , 45 mins walk n tone 2 miles.
1/6:25 mins 30DS ,20 mins weights, 30 minutes 1.7 mile run.
1/7:60 min walk/jog 3.2 miles.25 minutes weights.
1/8:
1/9:
1/10:
Last edited by jahjah1223; 01-09-2009 at 06:59 PM.
Week 4:
1/25: Last rest day before 9 hr work days... taking it super easy
1/26:
1/27:
1/28: 1/29:
1/30:
1/31:
Week 3: REST WEEK Kinda - Injured and doped up
1/18: Nada
1/19: Walked around store 1 hour... longest time on feet in 3 days
1/20: Nada
1/21: Nada 1/22: NAda
1/23: Walked around various stores for 3hours
1/24:Cleaned house 5 hours.... rested
Week 2:
1/11: L3 ~ Walking Fleamarket 3 hours
1/12: L5 ~ 45 min TM
1/13: L5 ~ 30 min + 30DS
1/14: Fell at work - twisted ankle 1/15: Nada
1/16: Nada
1/17: Fell at home - tail bone contusion
Week 1: Starting point
1/4: L5 ~ 30 minutes tm 1.38 miles
1/5: L8 ~ 20 min 30DS L4 30 min tm 1.55 miles
1/6: L7 ~ 20 min 30DS
1/7: L5 30 min tm 1.63 miles1/8: REST DAY
1/9: L5 ~ 20 min 30DS L5 45 min tm 2.33 miles
1/10: All day walking at outdoor market
Copying this on to post just to have quick reference Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead
Week 1:
1/4: L2 - Rest Day (but I threw in a few reps on the new perfect pullup in beginner position.)
1/5: L6 - 1hr cross training
1/6: L6 - 1 1/2hr cross training
1/7: L5 - 1hr cross training
1/8: L6 - 1 1/2hr cross training
1/9: L6 - 45 min cross training, L7 - 30 min Zumba!
1/10: L1 - Day of Rest.
Week 2:
01/11: L1 -even though I was running around cooking all the meals for the week! (Day of rest.)
01/12: L6 - 1 1/4 of cross training
01/13: L7 - Billy's Bootcamp Basic (about 45min cardio)
01/14:
01/15:
01/16:
01/17:
Last edited by inklestinkle; 01-14-2009 at 01:22 AM.
Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead
Last edited by StacyLynn225; 02-06-2009 at 12:35 PM.
Blue Team - More than the minimum challenge
Let the challenge begin!
(Day of rest.)
