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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

  1. Terry Currie says:

    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

  2. Terry Currie says:

    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
    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

  3. Terry Currie says:

    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.

  4. Danielle Desjardins says:

    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:)

  5. Pingback: Day 27: Burn More Calories When You Exercise | 30-Day Weight Loss-athon | 52 WLM

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