If exercising everyday is not feasible for you, then you will need to devise an alternate exercise plan to meet your exercise needs. The national guidelines recommendations advise individuals to perform cardio exercises 4 to 5 days a week for 30 to 60 minutes each day. The guidelines also recommend a minimum of two days of weight training per week also. Following the recommended guidelines would require you to exercise 6 to 7 days each week. But if your schedule will not allow you to adhere to these guidelines, you need a different exercise plan of action to lose weight or stay fit.
There is an alternative exercise schedule you can try and still reap the benefits you would achieve following the national exercise recommendations. You would need to commit yourself to exercising every other day faithfully. If you do not adhere to the every other day schedule, you will still benefit from the exercise. Your results just won’t be as substantial as those who adhere to the regular schedule. Try your best to stick as close to this schedule as possible.
Start your work out with 30 minutes of moderate to high intensity cardio. The higher the intensity, the better the results you will achieve. It is recommended you push yourself to the utmost limit with the cardio. Try running on a treadmill at a difficult, but manageable, speed. If you don’t have a treadmill, run outside. You could also try bicycling. Make sure your speed is as fast as you can handle and still continue for the full thirty minutes. Increase your speed, distance, or time at regular intervals; biweekly or monthly is fine.
Immediately after completing the 30 minutes of cardio exercise, complete the following weight/resistance training exercises:
1. Hold 5 to 10 pound dumbbells in each hand down by your sides. Choose the weight that allows you to perform the exercise with difficulty but proper form. Stand with feet shoulder width apart.
Squat down slowly. Use a two count pausing halfway through the squat on count 1 and ending the movement on count 2 when you complete the squat. Do the movement as if you were squatting to sit in a chair. Your knees should end at a 90 degree angle. Repeat the two count squats eight times.
Repeat the squats eight times without pausing in the middle. On your final squat hold the sitting pose and pulse up and down twelve times.
2. Still holding the weights in each hand, do eight reps of curls, alternating between arms.
3. With the weights held in each hand, start with your left foot and lunge forward. Return your left leg to your original position. Repeat the lunge with your right leg. Perform eight lunges, alternating between legs.
After the final alternating lunge, perform eight lunges on your left leg only. Then begin eight reps of alternating lunges starting with your right leg. After your final alternating lunge, perform eight lunges on your right leg only.
On your final alternating lunge, hold the lunge and pulse up and down for 16 reps. Switch legs. Lunge forward and hold the lunge, pulsing for 16 reps.
4. Using an exercise ball ($Only 25.00 at wallmart), do 50 crunches. Break for 1 minute and repeat another 50 crunches. If you are more advanced, do 100 crunches for each set.
5. Lie on the floor on your back with your knees bent. Place a 5 to 10 pound weight across your feet. Ankle weights work best if you have them. Otherwise you will need to hold the weight with your hand. Lift your knees slowly towards your chest. Then lower your feel slowly towards the floor. Repeat this movement 12 times. This will work the hard to hit lower abdominals.
Perform this exercise routine every other day. You will reach the necessary cardio and weight training guidelines to lose weight or stay toned and fit. These exercises really burn. You may be sore the next day. You should give yourself a day of rest in between to allow your body to repair and restore.