As many as 250,000 deaths per year in the United States are attributable to a lack of regular physical activity. A sedentary lifestyle is one of the 5 major risk factors (along with high blood pressure, abnormal values for blood lipids, smoking, and obesity) for cardiovascular disease.
With every beat you heart takes, it pumps oxygen-rich blood throughout your body. Count the beats in one minute, and you’ll get a sense of just how many beats or pumps your heart must do to complete the task. Generally, the fewer beats your heart makes during periods when you’re awake and relaxed, the better. In other words, the stronger and more efficient the pump, the lower your resting heart rate (RHR). A low resting heart rate means your body is more efficient and has less chance for negative affects associated with cardiovascular disease.
During a 10-week fitness program, you can expect to see a reduction of about 10 beats per minute in your RHR. Through a consistent fitness program, you can dramatically improve your cardiovascular health. You should exercise at least 150 minutes a week in your aerobic zone to achieve a lower RHR. Slowly build up your exercise time by a little each day when first starting an exercise program.
Take your pulse!
This calculation can help discover or indicate physical cardiac condition and the risk of certain diseases. Check out this article to learn all the basics for checking your resting heart rate. 10- week fitness program.
Monday:
150 jumping jacks
50 crunches
20 tricep dips
15 squats
20 lunges (each leg)
70 Russian twists
20 standing calf-raises
5 push-ups
30 second plank
10 lunge split jumps
Tuesday:
60 jumping jacks
50 vertical leg crunches
20 sit-ups
15 tricep dips
20 squats
10 side lunges
15 leg lifts (each leg)
50 bicycle
15 wall push-ups
40 Russian twist
Wednesday:
90 jumping jacks
20 tricep dips •
10 sit-ups
30 bird dogs
30 second plank
30 squats
40 crunches
10 oblique crunches
20 standing calf raises
Thursday:
100 jumping jacks
25 vertical leg crunches
20 squats
20 wall pushups
50 russian twists
15 second side plank (each side)
10 lunge split jumps
5 jump squats
40 high knees
Friday:
60 jumping jacks
40 crunches
10 sit-ups
10 tricep dips
20 side lunges (each leg)
15 incline push-ups
10 oblique crunches
30 butt kickers
5 jump squats
15 jack knife
20 sit-ups
Saturday:
50 jumping jacks
20 squats
100 Russian twists
5 kneeling pushups
1 min downward dog
15 jack knife sit-ups
10 lunges (each leg)
10 side lunges (each leg)
20 bird dogs
20 inner thigh lifts (each leg)
Sunday:
45 jumping jacks
15 squats
5 jump squats
50 Russian twists
30 second plank
10 standing calf raises
5 kneeling push-ups
30 second superman
10 lunges (each leg)
40 crunches
Cardio
Week 1: 1 min run, 2 min walk (7x)
Week 2: 2 min run, 2 min walk (5x)
Week 3: 3 min run, 2 min walk (4x)
Week 4: 5 min walk, 2,min walk (3x)
Week 5: 6 min run, 90 sec walk (3x)
Week 6: 8 min run, 90 sec walk (2x)
Week 7: 10 min run, 90 sec walk (2x)
Week 8: 12 min run, 1 min walk
Week 9: 15 min run, 1 min walk, 10 min run
Week 10: 20 min continuous run
Try this 10 week workout and be sure to check your heart rate periodically! I promise you will feel better physically and mentally, as well as achieve systemic health benefits along the way!
Tesa is new to blogging, but hopes to make a big impact with her vast knowledge of athletics and experience. Tesa recently earned her bachelor's degree at the Pennsylvania State University. While majoring in Athletic Training and minoring in psychology, she worked with various division one collegiate sports teams. Tesa is continuing her education by pursuing her Master's of Science in Kinesiology with a concentration in sports pedagogy at The Louisiana State University. Tesa is a board certified Athletic Trainer and a Performance Enhancement Specialist. Outside of the training room, Tesa enjoys going on runs and working out for leisure.
Main Photo Credit: Veles Studio/shutterstock.com; Second Photo Credit: Africa Studio/shutterstock.com; Third Photo Credit: holbox/shutterstock.com
