Zlatka:

1. Is 55 years old.
2. Is sedentary and about 20 Lb overweight.
3. She doesn’t like gym environment.
4. She was diagnosed with pre-diabetes (high blood sugar level).
5. Her doctor recommended to her to exercise.
6. She is a strength training beginner.

If you are a strength training beginner and want a simple way to start in strength training, try this workout too.

It is a great way to add strength training to your fitness program.

Simple directions/direkcie

1. Keep your back straight/translation to Slovak/Udrzujte vystrety chrbat.
2. You should feel medium hard resistance, if not, go for more resistant band or make the one you are using shorter by steping on it higher/Malo by to natahovanie tej gumy byt stredne tazke, ked nie je skratte gumu stupnutim na nu vyzsie.
3. Do 3 – 5 circles of these exercises/Urobte 3 az 5 okruhov tychto cviceni.
4. Do this workout 3 times per week – Mondays, Wednesdays and Fridays/Cvicte tento plan v Pondelok, Stredu a Piatok.

1.Biceps curl – 20 repetitions

2. Lateral shoulder raises – 20 repetitions

3. Chest press – 20 repetitions

4. Seated rows – 20 repetitions

5. Shoulder press – 20 repetitions

6. Biceps curl squat – 20 repetitions

Dont sit. Just touch the chair with your butt.

Nesadajte si. Len sa dotknite stolicky zadkom.

Beside doing this workout plan 3 times per week – Mondays, Wednesdays and Fridays, Zlatka should do some cardiovascular exercise Tuesdays, Thursdays, Saturdays and Sundays.

Since Zlatka is a beginner, fast walking for 30 minutes is a great option for her.

Translation to Slovak:

Zlatka, okrem vykonavania tohotoplanu 3 krat do tyzdna v Pondelok, Stredu a Piatok by ste este mali robit earobny trening- 30 minut rychlu chodzu v Utorok, Stvrtok, Sobotu a Nedelu.

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• World belongs to strong women
• Strength training makes you smarter
• Muscles shape you smaller
• Muscle strength is a matter of life and death
• Change, you have to

Aerobic activity is critical for your health. To keep your heart, lungs, brain and everything else in your body working efficiently, you have to perform some aerobic exercise at least 30 minutes 5 times per week.

That doesn’t mean, you have to go to gym all the time to do that.

Our ancestors certainly weren’t going to the gym or taking Spin classes. And most of them were fit and healthy.

They derived their physical fitness from sheer labor. You can do that too.

Do your aerobic exercise few times per week just working physically hard if you don’t have a time to get to the gym.

If your work requires some physical labor, you are really lucky and you probably are already reasonably fit.

Here are my favorite unconventional aerobic activities:

• Digging the hole on the beach or in the garden and burring it back for 20 minutes

• Washing windows or floors for 45 – 60 minutes

• Gardening for 45 minutes

• Dancing fast for 30 minutes

• Moving boxes and furniture for 30 minutes

• Shoveling snow for 20 minutes

• Racking leaves for 30 – 45 minutes

• Caring groceries or anything heavy home for 30 minutes

• Washing and waxing car for 45 minutes

• Piking wood for 25 minutes

If you haven’t done some of these aerobic labor activities before and want to add them to your fitness program, great!  But remember to start slowly, don’t overdo it, keep things lighter and do it shorter in the beginning. Than increase the load and duration.

Related articles:

• How to keep your heart fit
• Muscle health is vital to overall well-being
• Calculating your target heart-rate zone
• Better cardio workout is cardio workout mixed with intervals

Exercise is critical for your heart, brain and health. But too many people are avoiding it.

There are still people out there that will tell you, that exercise is actually waist of energy. So instead of wasting it, they store it and then they get very sick, because they stored too much of it.  If you are one of these people, start working very hard on changing these assumptions.

I will say it again:  Exercise is critical to your health.

Here are most often-heard reasons why people avoid exercising:

“It hurts.”

“It’s boring.”

“It’s not fun.”

“It makes me feel tired the rest of the day.”

“I don’t know what to do.”

“It’s embarrassing.”

“I don’t have time.”

I kind of understand these reasons. But it is unacceptable to not exercise because of these little things. Either you figure out the way to move your body on regular basis or you don’t. And if you don’t, you will suffer. As sure as gravity.

Although walking your dog is moving your body, and while it’s good for your dog, it doesn’t provide enough meaningful exercise for you. Walking your dog doesn’t count.

You have to make a conscious choice and effort to exercise. If you don’t, you are launching yourself down a path fraught with tremendous medical risks and disabilities, (so easy avoidable with intensive and regular exercise) affecting not only your life but  also your family’s.

Exercise:

• Decreases blood pressure.
• Decreases stress.
• Helps you sleep better.
• Boosts energy.
• Helps you get stronger.
• Improves mood.
• Decreases cholesterol.
• Increases self-esteem.
• Makes you feel happier.
• Helps regulate blood sugar and decreases risks of complications if you have diabetes.
• Decreases risk of developing diabetes.
• Decreases risk of having a heart attack.
• Improves your sex life.
• Strengthens your heart.
• Increases endurance.
• Makes you look good.
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