Squeezing in Your TR90 Workout
February 14, 2014
Leading an active lifestyle is one part of the ageLOC TR90 program. To achieve the best results from your TR90 program, physical activity should be included with your ageLOC TR90 products and simple eating plan. Here are some tips to include physical activity when you only have a short amount of time.
- Target larger muscle groups like legs or back. Because these muscle groups are larger, you will burn more calories by focusing on them instead of smaller muscle groups like biceps or triceps.
- Perform exercises that work multiple muscle groups at the same time. By engaging multiple muscle groups at the same time, you will teach your muscles to work synergistically. You will be able to target all muscles on a single day instead of a single muscle group on multiple days.
- Ramp it up with High Intensity Interval Training by including resistance, sprint and power training. The benefits “HIIT” include burning more calories, losing more fat, improving cardiovascular fitness, increase muscle endurance and strength.
Need ideas for workouts? Try these:
Climb stairs – Find your favorite set of stairs and step up one foot at a time. Climbing stairs for 30 mins, will burn roughly 200 calories*
Air squats – No weight needed and simple to do. Check out our TR90 physical lifestyle tip: Give Squats a Shot.
Superman – while lying on your stomach, stretch your arms out in front of you. At the same time raise your legs and arms off the ground and hold for 30 seconds then lower arms and legs back toward the ground. Repeat.
Cat/Cow – Originally a yoga pose, this movement will help to strengthen your back and core. In a crawling position with your hands and knees on floor, make sure your hip is directly over your knees, and your shoulders directly over your hands creating a table top with your back. Your hands should be placed shoulder width apart and your knees placed hip width apart. Upon inhaling, keep your shoulders and hips in place and move your lower back toward the ground. When exhaling, arch your back, tucking your stomach toward your spine, up toward the ceiling. Return to resting position with a flat back.
Exercises that work multiple muscle groups:
Yoga – Yoga is a great low intensity workout that targets the whole body. The positions range from beginner to advance.
Step-Aerobics – Step-Aerobics is a great cardio class that works your full body. With emphasis placed on your leg muscles, most step-aerobic classes will combine upper body exercises and movements to work your upper half as well.
High Intensity Interval training workouts:
Any physical activity can be done in intervals or at different intensities. The trick is to perform that activity at a medium intensity and a higher intensity and to include speed, power and resistance training. One easy way to accomplish this is to perform intervals at a 1:1 ratio. If you are walking, pick up the pace for 1 minute, returning back to your normal pace for 1 minute. This can be applied to running, weightlifting, or climbing stairs. Intensity can be measured in speed, or time.
Squeezing these workouts in for 20 – 30 minutes per day will help round out your ageLOC TR90 program.
*For a person weighing 130 lbs.