How to Build Strength, Stamina & Vitality Post Illness

To overcome any illness and injury it is essential to get your vitality, fitness and mobility back on track. Exercise also improves mood, reducing the negative mental health conditions that occur as a result of the above and scientists recommend four aerobic exercise sessions per week to reduce depression and feelings of hostility.


1. implement AN EXERCISE PLAN


Check with your medical practitioner and then choose any 2 or 3 exercise types/tools that you really enjoy or wish to get better at? Always ask your teacher, PT, instructor, physio for modifications until you can adapt to the full extension?


Dancing, swimming, jogging, yoga, pilates, Olympic lifting, bike riding, trail running. weights, gym, aerobics, boxing, martial arts, soccer, hockey, rowing, basketball, tennis, badminton etc.


Dr. Jinger S. Gottschall is currently an associate professor of Kinesiology at The Pennsylvania State University studying the effectiveness of various exercise regimens. Her findings support the following;


2. SECRETS TO Exercise SUCCESs

  1. Start slow. Don't push your body too soon. It's okay to stop working out when you've had enough.

  2. Build gradually. Aim towards completing full workouts as your fitness builds.

  3. Mix it up. Mix strength, cardio and flexibility training options and learn what workouts consistently motivate you to get moving.

3. SIX-WEEK PLAN TO STARTING OUT

Follow this scientifically-proven set of recommended activity levels for your first six weeks of exercise.
Week One
1x 20 min cardio workout
1x 20 min strength workout
1x 10 min core/flexibility workout

Week Two

  • 2x 20 min cardio workouts

  • 1x 30 min strength workout

  • 1x 20 min core/flexibility workout

Week Three

  • 2x 30 min cardio workouts

  • 1x 30 min and 1x 20 min strength workout

  • 1x 30 min core/flexibility workout

Week Four

  • 2x 30 min and 1x 20 min cardio workouts

  • 1x 60 min strength workout

  • 1x 30 min core/flexibility workout

Week Five

  • 2x 50 min and 1x 20 min cardio workouts

  • 1x 60 min and 1x 20 min strength workout

  • 1x 60 min core/flexibility workout

Week Six

  • 2x 60 min and 1x 30 min cardio workouts

  • 1x 60 min and 1x 30 min strength workout

  • 1x 60 min core/flexibility workout

4. AFTER SIX WEEKS

Lock in your healthy new habit, the next 12 weeks is just as critical for success.

Each week from now should include:

  • 3 x 60 minute cardio workouts

  • 2 x 60 minute strength workouts

  • 1 x 60 minute session of core/flexibility work

5. MAKE IT SOCIAl

Dr Gottschall's research confirms its better to exercise with others! Find a group. Join a club, a MeetUp, Gym, Studio or Class. Researchers found that exercisers’ intrinsic satisfaction increases in a group fitness environment when they feel more competent, involved in a group task and encouraged by the instructor.


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