How to Optimize Your Weekly Workout According to Geoff Keller
To attain the very best of one’s time – they need to make sure that their exercise routine is optimized to perfection. This means that any part of the workout that doesn’t seem to correlate or complement the rest of the routine should promptly be removed – especially if it is something that doesn’t necessarily provide any large benefits while reducing a huge amount of one’s energy.
Experts state that people should consider about 150 minutes of moderately intense aerobic activity per week. This boils down to about to 30 minutes daily, for 5 days a week. Geoff Keller, a physical therapist with Harvard-affiliated Spaulding Rehabilitation Hospital, stated that while attempting to follow this recommended time slot is always good – one needs to make sure that they aren’t overdoing themselves – and that even the smallest amount of work is better than nothing.
That said, to ensure that one gets the most benefits out of the time spent, they need to incorporate elements into their workout routine that fit their body. The first tip towards doing this is to ensure that the workout is broken into segments. Each part of the workout should address a particular type of exercise – and as a result, one will not dedicate too much time and energy to one part of their workout while completely forgetting the other.
Additionally, it is recommended to take breaks if needed – and that one shouldn’t feel the need to spend all 30 minutes at once. Another study, published in the January 2018 American Journal of Preventive Medicine, involved almost 140,000 older adults, average age 71, almost half of whom were men. It showed that doing moderate-intensity workouts totaling less than 150 minutes per week still was enough exercise to lower the risk of early death when compared with inactivity.
That being said, the fundamental part of any exercise should contain some cardio, along with some weight training. The basic things to do in this regard is push-ups, which are great for arms, chest and shoulders, along with air squats, which build one’s quads, calves and hips. The next step is to choose the type of exercise – and sticking to it. This can be spinning, swimming – or even as simple as walking. One thing to note is that consistency goes a long way when it comes to exercise routines. Partaking in single exercises for a prolonged period of time can ensure that one becomes an adept at it. Over time, this will increase their ability to push beyond their limits and add longevity to their workout plan.
With the basics chalked down – and proper timing decided, one becomes ready to begin their workout plan. Slowly and steadily, one can expect to not only reduce their weight and build muscles, but also improve their ability to partake in longer workout routines – and as such, if you find yourself unable to go the full 150 minutes per week on the first try – there is point in losing motivation as it is only the beginning. As mentioned above, even the smallest bit of exercise can be much and much better than simply nothing.
