Exercise

Fitness Tips

Cardio:
Health - moderate 30 min. - 5x/wk
vigorous 20 min. - 3x/wk
Weight loss - moderate 60 min. - 5x/wk

Weight Training
8-12 reps - 2x/wk 8-10 full body exercises

Mind-body/stretching
Pilates, Yoga, etc. - 2x/wk

Pilates focuses on strengthening and lengthening the muscles at the same time. It strengthens the "core" which consists of the body from the shoulders down to the mid thighs and all around. Pilates consists of dynamic moves that are performed on a mat or equipment designed by Joseph Pilates himself. If you are interested in pilates in the North Denver area click knawellness@gmail.com.

Yoga is a great mind/body exercise that focuses on breathing, stretching and distressing the body. It consists of more static poses that you hold for a short period of time and the breath helps you deepen into your pose and increase flexibility.

Fitness Tips:
1. Prioritize - add to schedule (gym daycare, home at naptime, family affair)
2. Exercise with the time you have, not what you would like to have
3. If you miss exercise time, don't worry just do it the next day
4. Short bouts, alternate routines
5. Partners, exercise group or trainers help with accountability and FUN
6. Behavior modification one step at a time is key