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Cardio

Cardio is defined as Aerobic exercise. Aerobic exercises requires free oxygen to meet the energy demands during the exercise. The goal is to improve your cardiovascular health by getting your heart pumping & oxygenated blood flowing throughout your body.

Aerobic exercise strengthens your heart & makes it more capable of moving oxygen carrying blood throughout the body. Also helps the lungs by being able to take in more oxygen.

How often should you do cardio?

– 30 minutes of moderate-intensity cardio activity at least five days per week (150 minutes per week) at least 25 minutes of vigorous aerobic activity three days per week (75 minutes per week)

Can it be done at home or in a gym?

– There are multiple cardio exercises that do not need equipment that you can do in the comfort of your own home.

• Leg lunges
• Jumping Jacks
• Jump squats
• Mountain climbers
• Sumo Squats

Strength Training

Strength training can be defined as an exercise type that is designed to increase lean muscle tissue, improve structural strength, decrease excess body fat, increase endurance, and provide several additional physical and psychological benefits.

A system of physical conditioning in which muscles are exercised by being worked against an opposing force (as by lifting weights) to increase strength

How often should you do strength training? 

• Beginner: 2-3 days per week (full body each session)
• Intermediate: 3-4 days per week (split up workout by body part or upper/lower body)

Can it be done at home or in a gym?

• Strength training is a versatile type of workout that you can do almost anywhere. While it’s a popular exercise option at many gyms, you can also build a robust strength training program that you can do in the comfort and privacy of your home.

You don’t need to invest in much equipment, but if you do want to purchase a few items, here are some that may be helpful: 

• an exercise mat 
• resistance bands or tubing
• dumbbells 
• a kettlebell 
• a stability ball 
• a medicine ball

Here are some workouts you can try at home:

• Lunges 
• Squat to over head raise 
• Planks 
• Pushups
• Dumbbell shoulder press 

Lunges 

Squat to overhead raise 

Planks

Push ups 

Dumbbell shoulder press