By Matt Lerch
Strength training isn’t the only form of exercise you should be doing. Not to overwhelm you, but experts suggest performing 150 minutes (about 2 and a half hours) of moderate intensity exercise AND 2 or more days per week of strength training that hits all the muscle groups. You might ask, “How can I increase my exercise that much every week in addition to high intensity strength training?” Don’t panic! Let’s go over a few options!
One of the easiest and most convenient ways to get in those extra minutes is to use our cardio equipment for 15 minutes before or after your session. If you are already coming in for 2 days of strength with us, that is 30 minutes towards your 150 minutes right there. So, what to do with the other 120-135 minutes that you need? You can sign up to use our cardio equipment for longer, or you can work in small 10+ minutes of walking/jogging into your workday. If you can get in 2 of these walks done each day of the week, you will hit the recommended number of minutes by the end of the week!
But if you are like me and walking is boring, it can make getting in those minutes brutal. I suggest finding a sport that allows your heart rate to be elevated and, this is the most important part, one that you ENJOY! Most fitness trackers can record any type of movement, but it needs to be 10+ minutes of continuous exercise to count. Not only will you receive physical health benefits from increasing the minutes of exercise, but you will get mental health benefits as well. Exercise in general relieves stress, lowers anxiety, and creates a sense of accomplishment by increasing self-efficacy after the bout is complete.
Let’s say you love to bike, but you don’t know how to come up with a plan or you don’t have no to help keep you accountable. Or maybe you signed up for a race such as a 5k, triathlon, or an obstacle course run, and you don’t know where to start. We can help you with that!
Breakthrough Fitness’ endurance coaching provides you with a plan that is custom fit to your needs, but more importantly is something you enjoy! You will receive monthly endurance plans for either running, biking, or rowing as well as a 15-minute form analysis to help improve your efficiency! Lastly, you will get unlimited access to your coach with any questions or concerns you may have about your training. After your first month you will then have a check-in to see how the plan is working or not working for you and see what changes need to happen.
Did I mention that you can schedule a complimentary 15-minute phone call to see if endurance coaching is right for you? No obligation to sign up! If you are interested or felt like this spoke to you in any way you can reach out via phone or speak with a trainer at your next session!
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