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Mission 26: Burn More Exercise Calories
So far you’ve taken a lot of action around your exercise. You’ve:
– Chosen a specific exercise (Mission 6)
– Got yourself organized (Mission 8)
– Scheduled your sessions (Mission 9)
– Pre-empted excuses (Mission 17)
– Added micro-exercise (Mission 24)
– Upgraded your knowledge (Mission 25).
Now it’s time to take the exercise itself up a notch.
In this mission we’ll look at four cool ways to amp up your exercise sessions, so that each session burns more calories and accelerates your fitness.
Add one at a time to your routine, or experiment with a combination of all four.
You can keep coming back to this mission any time you want to refresh your exercise and get more out of your workout sessions.
Note: Get medical clearance if you need it
It’s a good idea to get the all-clear to from your medical professional if:
– You’re relatively new to exercise
– You’re significantly overweight
– You have a medical condition or concern
– You’re nervous about upgrading your exercise.
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Our research shows the activity and calories burned as follows:
Activity Calories burned per 30 minutes
Laundry 70
Dusting 80
Gardening 180
Ironing 75
Mopping the floor 150
Mowing the lawn with a push mower 150
Raking the lawn 135
Rearranging furniture 225
Washing dishes 77
Washing windows 100
Weeding the garden 150
Our group response is the following: So far you’ve taken a lot of action around your exercise. You’ve:
Mission 6) Walking daily for 15-30 minutes a day! Walk indoors during inclement weather; walk outdoors in good weather or join a local walking group.
Mission 8) Hiking National and Local Parks in the good weather with your walking buddy. Dress
appropriately.
Mission 9) Remember to keep your body healthy at all times [yearly checkups with all of your medical team] — you will have the energy and enthusiasm for your daily living.
Mission 17) Walking 10,000 steps daily.
Mission 24) Using a pedometer can help motivate you to take extra steps throughout your day.
Mission 25). Benefits of losing weight: be happy and increase your confidence.
All-clear note from your medical professional if: You’re relatively new to exercise; you’re significantly overweight; you have a medical condition or concern and – you’re nervous about upgrading your exercise
Increase Session Duration
Now you’re fitter and more confident – so let’s do more.
– Gradually increase the duration of your sessions. Each time, extend your session by 5 minutes.
– Eventually, aim to make most of your exercise sessions 45 – 60 minutes if you can.
Increase Session Intensity
Now that you’re fitter, you can work harder – and burn more calories.
There are many ways you can do this:
– Increase your speed as you swim, walk, run, cycle, etc
– Increase the resistance (difficulty level) on your stationary bike, etc
– Increase the incline on your treadmill if you’re going to a qualified exercise place
– Walk, cycle or run uphill = good exercise
Cross Train
Your weekly program could include a mix of some or all of these:
– Cardio – cardio equipment, aerobics-style classes, etc
– Strength training using calculated calisthenics & could do with a friend doing the same thing
– Group fitness classes free at RC
Stretching beginning exercise and end of exercise
Spring hand exercise
I don’t know about you, but to make time to exercise for 4-6 hours out of 168 hours a week… doesn’t actually seem that bad!
My group actions are:
Medical clearance may be required [a note from your doctor] if your new to exercising; significantly overweight; you have a medical condition that you are concerned about; nervous about upgrading your exercise – you’re asking for his/her guidance.
Exercising:
1. Start out with 10 minutes three days a week walking.
2. The next week increase to 15 minutes three days week walking.
3. The beginning of the fifth week increase to 30 minutes of walking three days a week.
Goal: is to be able to walk five days a week for 30 to 60 minutes.
I have been increasing gradually everyday my time of exercising until I got 2 stubborn blisters. They are healed now, so I can get back on track today. Looking forward to it. I have finally reached the 30 pounds mark for weight loss:)
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