Aerobic exercise is great for your heart, great for burning calories and great for your health overall while tracking heart rate on your fitness tracker. The American Heart Association concludes, that adults should get at least 150 minutes of aerobic exercise every week for optimal health. This can be broken down into 30 minutes over 5 days.
A fitband allows you to track your heart rate while keeping it in a healthy zone. This can be broken down into 2 sessions per day , if 30 minutes is to much in the beginning. When I played football we all ways started out with 2 workouts per day. The morning session consisted of circuit session and it was outside. But starting with (2) 15 minute sessions of any of the exercises we discuss is perfect.
I can tell you that aerobic exercises outside during the winter months is not comfortable. On top of the cold weather, preparation to go do the workout can be cumbersome. This alone stops many people in their tracks.
Instead of exercising outdoors, one of the best ways to continue to burn the fat & tracking those numbers with your smart band during winters is to just work out inside instead. The rest of this information will give you some easy applicable indoor exercises to keep you in good health.
Jumping Rope
A heavy duty jump rope can be purchased from your local sports store or online for only $10 to $15. Thought running burned calories, wait til you start this jump rope regiment. A 15-minute jump rope session will burns more calories than a half hour of running.
These 15 minute jump rope sessions can be broke down into 3 minute increments. In between each 3 minute session take a 30 second break. Continue this for 5 sets until 15 minutes collapsed.
The “phantom rope” is just as effective if you do not have a jump rope. This is done by just making the hand motions and jumping. Either way you will increase steps on your smart band.
Dance
Going to the club dancing is another great way to burn calories. Dancing can also be done for recreation. With your activity tracker you can measure your steps while dancing.
Serotonin is released at a faster rate as your body movement is increased and the music moves you. I think this will be a lot more fun than running.
There are websites that have tutorials that will help you get your dance moves together.
Kickboxing or Shadow Boxing
Stand in place or make small circular moves and throw punches or kicks. This is something like sparring against and imaginary partner. The internet has many resources and YouTube has videos to help you with kickboxing.
Jumping Jacks
Jumping jacks allows the whole body to move and burn a enormous amount of calories. You can track the exact number of calories on your fitness tracker. A good jumping jacks workout consist of 5 sets of 25.
At the end of the day the key to success is to not allow the cold weather to prohibit you from getting your workout in. There are a number of exercises described above. You could also do things like INSANITY…. Although I would be careful with that one. But the bottom line, do not allow yourself to miss out on keeping your health in line.
Helping You Get Your Health in The Zone…
BAU Athletics 