Hello, Dr Brad here and I am a Burlington, Ontario chiropractor at Life Chiropractic Centre on Guelph Line.
Last time we learned the alarming facts about obesity and as promised, today we are going to discuss exercise.
And this discussion will be directed more towards those who don’t have a lot of exercise experience but are considering an exercise
program to improve heart health, lung health and to lose weight.
This kind of exercise is classified as cardiovascular exercise and examples of cardiovascular exercise would be walking, jogging, cycling
or using an elliptical machine.
It has been my experience that many people get easily frustrated and quit their exercise program because it seems like too much hard work
with very little to no results.
And this is why I want to help you. You can do your cardio exercise safely and effectively without spending hours every day doing it.
So here is a better way – scientifically proven – because everyone needs to do their cardio exercise if nothing else.
First of all, pick your exercise of choice. Walking, jogging, stationary bike, it doesn’t matter and set aside 15 minutes.
The first 2 minutes are your warm-up and the last 3 minutes are your cool-down. Both of these are a nice, steady easy pace. For the 10 minutes
in between you are going to step up your pace 2 or 3 times for the first 15 seconds of each minute.
Whatever is comfortable for you.
Just get moving.
And for the next 45 seconds you are going to slow it down to a moderate, steady pace. You are going to do this for each of the 10 minutes in between your warm-up and cool-down.
This is called High Intensity Interval Training (HIIT) and one of the benefits of interval training is it will increase your metabolic rate and burn stored
fat for up to 36 hours afterwards.
Fifteen minutes every other day.
That is all you need to do. (Besides your chiropractic care and healthy food choices).
Now there are many different variations of HIIT depending on your fitness level. What I have just described here is a very basic approach for the
If you want to learn about modifications to HIIT, please call me. Remember there is never any charge to talk to me.
Our phone number here in Burlington is 905 335 LIFE (5433) or you can email your questions to me directly by clicking on the link at the top of our
Life Chiropractic Centre … helping families just like yours build vibrant, healthy, drug-free lives for over 25 years in Burlington.
Dr Brad Ivanchuk is also a canfitpro Certified Personal Training Specialist.