How to Put Together a Simple, Excellent Exercise Regime
A done for your exercise schedule to consider
The last dozen or so posts have shared various ways to get the exercise you need to remain healthy. We have looked at
The benefits of exercise
The need for exercise
Alternatives to the gym
Ways to get paid to exercise
And so much more.
The most important principle I hope to have stressed is that EXERCISE IS NECESSARY for good health. The kind of exercise you do is not quite as important as finding something you enjoy and sticking to it.
But some people (I'm one of them) like routine. Some people need structure -- so I am going to lay out an excellent (but simple) exercise regime. In fact, this is the program I use (when there are not factors that interfere with my schedule). I have already shared all theses elements -- now I will piece them together into a cohesive unit.
I am not suggesting your alter your current exercise schedule -- this is simply a great way to get exercise if you aren't doing anything now. This routine is simple, safe, and effective. But to be sure -- check with your own healthcare provider before starting any exercise regime. Sunday is a day of rest, so no exercise is expected. A casual walk or swim at the pool (or other light exercise for relaxation -- but no rigorous workout).
I will share the same routine in two different formats (by weekly routine and by exercises).
Weekly Schedule by Day
Monday:
Warm up with: 5 Minute Exercise Routine to get your Blood Circulating at the Capillary Level
Cardio: 12 Minute Cardio Technique That Outperforms 5 Hours Of Moderate Exercise
Tuesday:
Warm up with: 5 Minute Exercise Routine to get your Blood Circulating at the Capillary Level
Weight training: How To Increase Your Muscle Mass Without Expensive Equipment
Wednesday (same as Monday):
Warm up with: 5 Minute Exercise Routine to get your Blood Circulating at the Capillary Level
Cardio: 12 Minute Cardio Technique That Outperforms 5 Hours Of Moderate Exercise
Thursday (same as Tuesday):
Warm up with: 5 Minute Exercise Routine to get your Blood Circulating at the Capillary Level
Weight training: How To Increase Your Muscle Mass Without Expensive Equipment
Friday (same as Monday):
Warm up with: 5 Minute Exercise Routine to get your Blood Circulating at the Capillary Level
Cardio: 12 Minute Cardio Technique That Outperforms 5 Hours Of Moderate Exercise
Saturday (same as Tuesday):
Warm up with: 5 Minute Exercise Routine to get your Blood Circulating at the Capillary Level
Weight training: How To Increase Your Muscle Mass Without Expensive Equipment
Sunday: Rest
Schedule by Exercise Routine
The following exercise structure is almost identical to the above, but it gives you more of a framework for flexibility so you can choose which days you want to do what.
The 5 Minute Exercise Routine to get your Blood Circulating at the Capillary Level should be done daily (excluding Sundays). It is simple to do.
The cardio exercises, 12 Minute Cardio Technique That Outperforms 5 Hours Of Moderate Exercise, should be done alternate days — no more than 3 times a week.
The weight training exercises, How To Increase Your Muscle Mass Without Expensive Equipment, should be done on alternate days, opposite the days you do cardio — no more than 3 times a week.
The sunshine exercises can be done 1-6 days a week, 20-30 minutes a day. And you can choose other activities besides walking or swimming. Learn 24 benefits of walking. For a host of other activities, see 37 Fun Alternatives to Exercising at the Gym. No matter — you should try to get 20 minutes of unhindered sunshine a day. Learn why you need sunshine.
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If you have not started an exercise regime, what is holding you back? In Winning Habits: 4 Secrets that Will Change the Rest of Your Life, Dick Lyles shares this principle: Never Trade Results for Excuses! In other words: get going, no more excuses.
Our next post will conclude the series on "Created to Move." It is a summary of everything we have been learning about exercise and the Bible.
Next: (Almost) Everything You Need to Know About Exercise and The Bible
Return to: Biblical Health Study