06 APR 2015 by ideonexus

 WHO Exercise Guidelines

In order to improve cardiorespiratory and muscular fitness, bone health, reduce the risk of NCDs and depression: 1. Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity. 2. Aerobic activity should be performed in bouts of at least 10 minutes duration. For addit...
Folksonomies: exercise longevity
Folksonomies: exercise longevity
 1  1  notes
 
14 MAY 2013 by ideonexus

 HICT Sample Program

The following is an example of a 12-station HICT program. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength. Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Tot...
Folksonomies: health exercise workout
Folksonomies: health exercise workout
  1  notes

Series of 12 exercises to be performed 30 seconds each for a 7-minute total workout.