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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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6 thoughts on “Mission 26: Amp Up Your Exercise Program”
Our research shows the activity and calories burned as follows:
Activity Calories burned per 30 minutes
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
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
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.
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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