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40 Minutes to Fit
The Only Workout Mom Needs
By Kelly Calabrese, M.S., CSCS
Cardiovascular Guidelines
- Increase your speed gradually for the first few minutes.
- Alternate your speed based on how you are feeling. For example, when you are feeling warmed up, accelerate until you feel your heart rate is elevated and you are taking a breath to complete a sentence. Maintain that for as long as possible, and then slow down and recover. Repeat. Varying intensities throughout your workouts is key.
- Wear supportive foot wear. If your sneakers are more than five months old and are worn regularly, treat yourself to a new pair you reserve only for exercise.
- If you have a heart rate monitor, wear it to see how hard you are working, how in tune you are with your body and how you are adapting to exercise.
- Strive to do slightly more each session than the last regarding intensity.
- Perform a variety of cardio exercises varying from walking, jogging, running, biking, kickboxing, swimming or using videos and group fitness classes.
Stretching Guidelines
- Perform stretching immediately after your cardiovascular workout.
- Perform one stretch for each muscle group.
- Hold each stretch for 10 to 30 seconds.
- Perform each stretch 1 to 3 times.
- Stretch to the point of mild tension, never pain.
- Consider a yoga class or stretching video to enhance your flexibility.
The ideal schedule is as follows. Do your very best to commit to it. You are worth it!