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Fitness plan: sporadic exercise

Wednesday, December 2, 2009
travelling well

Not all of us can find time to go to the gym every single day, but we like to exercise when we can. If that sounds like you then this two-week sporadic exercise plan is perfect for you.


Or, if you're more likely to get your fitness from incidental exercise such as walking, then the plan below is the one for you.

Sporadic exercise

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

30 minute run, swim or ride

30-45 minutes circuit training* session incorporating the strength training exercises

Lunchtime yoga or Pilates session

30 minute run, swim or ride

30-45 minutes strength training^ session

30 minute run, swim or ride^

Rest day, but still including 30 minutes of moderate intensity physical activity

2

30-45 minutes circuit training session incorporating the strength training exercises

45 minute run, swim or ride

30 minute run, swim or ride

30-45 minutes strength training session

Rest day, but still including 30 minutes of moderate intensity physical activity

45 minute run, swim or ride

30-60 minutes of yoga or Pilates

^Any cardio exercise that you enjoy is fine to include.
* Circuit training is a combination of high intensity aerobic exercise combined with resistance training.


The Incidental exerciser


Incidental exercise is sometimes all that we get in our busy lives. We look at how to maximise you incidental exercise with this fitness plan.


Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

2 x 15 minutes walk (1 from car/bus to work and the other from office to car/bus)

30 minute walk

Rest, but still including 30 minutes of moderate intensity physical activity

30 minute strength training session

30 minute walk

Cleaning the house and car, and doing the gardening

30+ minutes walk with partner or friend

2

30 minute strength training session

Rest, but still including 30 minutes of moderate intensity physical activity

45 minute walk

DVD yoga session at home

30 minute strength training session

45 minute walk with partner or friend

30 minute hill walk


* If you experience any pain or dizziness during or after exercise, discontinue exercising and see your health care professional. Only start exercising again when your health care professional has given you the all clear.


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