Hello Everyone, my name is Dr. Uchenna Kole-James, Pharmacist and founder of Phun On the Pharm.
Welcome to Day 6 of our 30-day September Challenge to Mastering Positive Change!
Yes, I said it I will be here every evening during the month of September at 9:30pm every single evening.
Please join me, I have some amazing things to share with you! I can’t wait!
During this month we are going to discuss how mastering your health, yourself, and your relationships are essential to you living your best life!
During our sessions together ask questions!
If you have a question, I’m sure someone else has that same question!
During my time in retail people have asked me many questions and I have compiled many of them into 3 categories. The categories are health, self, and relationships!
Today we are going to talk Cardio and Strength Training. We talked about the importance of doing some sort of exercise 10 minutes a day. We want to start with baby steps, so we can remain consistent and energetic throughout this journey.
Cardio is short for cardiovascular exercise.
Basically, any movement that gets your heart rate up and increases blood circulation throughout the body is cardio. All cardio will burn calories.
Cardio benefits every organ in our body. Brain, Heart, Lungs, Skin, Bones,
When getting started or jump-starting your workout regimen, cardio is a good one to get started with.
The American College of Sports Medicine says adults should get 150 minutes of moderate intensity – light jog per week (30 min 5 days a week).
3 Benefits of Cardio
- Improved health of your heart – Your heart is a muscle, we strengthen our muscles by working it. If we don’t work our heart, it becomes weakened over time. Getting your heart pumping on a regular basis (10 min a day my phriends) will increase the health of your heart. Decrease blood pressure, increase energy.
- Mood Elevator – Increased blood flow to the brain, enhancing your creative genius. Improves memory and thinking ability. Helping to protect against Alzheimer’s disease in the future. Fights depression, and improves your self-esteem. Wait until we get to Week 2 on Mastering Positive Change in our selves.
- Reduces fatigue – Exercise helps decrease the demand on the lungs. The more you exercise, as you improves, this helps to reduce your shortness of breath and fatigue (boosts metabolism). Also, exercise releases endorphins giving you more lasting energy throughout the day. Maybe you won’t be to tired to have sex. Maybe you might have energy to start having sex again. We’ll talk more about sex, during Week 3, Mastering Positive Change in our relationships.
I’m adding some links to my website for great fitness resources.
**Just find something to do, that gets your heart rate up*** The goal for now, is to keep your body moving, consistently, for 10 minutes every day.
Sometimes you don’t want to sweat, although I highly recommend doing 3 or 4 cardio sessions and 3 or 4 strength training sessions every week.
Maybe you just got your hair done, or maybe you live in North Carolina, where is 90 degrees.
An alternative to cardio is strength training!
Strength Training is a type of physical exercise using resistance to cause our muscles to contract, which builds the strength endurance, and size of our skeletal muscles.
Benefits of Strength Training
2 Benefits to strength training is it helps to prevent Injury and helps to develop Strong bones – Strength training can increase bone density and reduce risk of osteoporosis. Over time our bodies become stronger, and our risk to injury is decreased.
Do you watch television after work, do you have 10 minutes to do some strength training when you wake up or when you go to sleep?
4 types of Strength Training that works for entire body
The key is just begin exercising 10 minutes a day. This is to build your body up for endurance. 10 minutes a day will help make exercise a habit. Did you put it in your calendar yet?
See you tomorrow for Day 7 on Mastering Positive Change in our health, self, and our relationships.
“Until tomorrow, self-love yourself, what is more important than you”