11 Fitness: Keep your heart healthy


IT CLEARS WEDNESDAY AND THURSDAY
WITH HIGH TEMPERATURES IN THE
40S. THEO: FEBRUARY IS HEART HEALTH
MONTH. FOR 11 FITNESS, SONRISA MEDINA
WITH ORANGETHEORY IS JOINING US
TO KEEP YOUR HEART HEALTHY.>>HOW ARE YOU? THEO: DOING ALL RIGHT. WHAT’S GOING ON.>>FEBRUARY IS HEART HEALTH
MONTH. THE AMERICAN HEART ASSOCIATION
RECOMMENDS WE DO 150 MINUTES A
WEEK OF MODERATE EXERCISE. THAT WOULD BE 30 MINUTES, FIVE
DAYS A WEEK. HOWEVER, IF YOU MADE THAT
VIGOROUS EXERCISE, YOU CUT THAT
DOWN TO HALF THE TIME THAT YOU
NEED TO DO IT. 75 MINUTES A WEEK. SO I’M HERE TO TELL YOU HOW TO
GET THE BEST BANG FOR YOUR BUCK
AND FOR YOUR TIME. TWO BIGGEST EXCUSES FOR FITNESS,
NOT ENOUGH TIME AND I DON’T HAVE
A GYM MEMBERSHIP. THEO: YOU DON’T NEED A GYM
MEMBERSHIP.>>YOU DON’T NEED A GYM
MEMBERSHIP AND YOU DON’T NEED A
LOT OF TIME IF YOU DO IT THE
RIGHT WAY. BASICALLY, I’VE GOT A HANDY
TOWEL HERE. EVERYONE’S GOT ONE AT HOME. WE’LL TAKE THIS AND WE’RE GOING
TO TAKE OUR MODERATE EXERCISE
AND VIGOROUS EXERCISE AND WE’LL
TAKE IT TO LIKE A 2:1 RATIO. IF I PUT A STOP WATCH TOGETHER
AND DECIDED TO GO FOR ONE MINUTE
HERE OF JUST DOING SOME LUNGS
AND I CAN STAY ONE LEG, BURN OUT
SOME GOOD MUSCLE IN THOSE LEGS,
GLUTES, HAMSTRING, QUADS, EVERYTHING TO PROTECT THE KNEE
AND GET THE NICE BODY BECAUSE
IT’S NOT TOO EARLY TO WORK OUT
FOR SUMMER. IF I DO THIS FOR A WHOLE MINUTE,
THAT WAS MY MODERATE EXERCISE. NOW I CAN GO AHEAD AND TURN
AROUND AND HIT MORE OF A
VIGOROUS EXERCISE FOR, LIKE, 30
SECONDS. THEO: HIGH INTENSITY.>>WE CAN ALL DAY 30 SECONDS,
GOING INTO ANAEROBIC. ECAN DO JUMP SQUATS, HIGH KNEES,
ANYTHING THAT’S GOING TO GET THE
HEART RATE UP TO A VERY
UNCOMFORTABLE LEVEL. SO GOING FROM KIND OF A
CHALLENGING PLACE TO THEN VERY
UNCOMFORTABLE. AND IF I CAN GO INTO A 2:1 RATIO
AND BRING MY HEART UP AND DOWN
THAT WAY, I’VE MAXIMIZED MY TIME
AND INCREASED FAT BURN. THEO: HOW LONG DO YOU WANT TO DO
THAT FOR?>>DO IT FOR 20, 25 MINUTES,
DEPENDING ON WHAT YOUR TIME
ALLOWS. SO YOU AND I HAVE HAD A
CONVERSATION ABOUT BURPEES. I’M MAKING A LOVER OUT OF YOU. I’M TELLING YOU. WHEN YOU WANT TO DO SOME KIND OF
JUST QUICK MOVEMENT, YOU DON’T
HAVE A LOT OF TIME, NEED THE
HEART RATE TO GO UP AND NEED TO
AFFECT AS MANY MUSCLES AS
POSSIBLE, WE’VE GOT BURPEE. IT’S A BEAUTIFUL THING. IF I COME DOWN ON TO THE FLOOR
I’M GOING TO AFFECT MY CHEST, MY
TRICEPS, MY GLUTES, MY ABS, MY
CORE. I’M COMING DOWN INTO THAT
PUSH-UP, BRINGING IT BACK UP,
MAXIMIZING ALL MY MUSCLES. THAT WAS A FULL BODY EXERCISE. THEO: A BURPEE IS HIGH INTENSITY
FOR SURE.>>SO I NEED TO KICK OUT ABOUT
TEN OF THOSE GUYS EVERY COUPLE
OF SECONDS AND I’M ON

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