Today I wanted to put together a weekly plan of exercise. The plan includes 4 days of organized exercise and 2 days of extra movement. This is just an example and you can adapt things as you see fit. The 4 days of exercise will require less than 30 minutes of exercise.
Day 1
Resistance Exercise as described on these posts or something similar. Chose one of these two strategies and follow it for 8-12 weeks for the resistance training.
Day 2
Cardiovascular Exercise following a higher intensity progressive plan similar to this one.
Cardiovascular Exercise – Strength Training For Health and Human Performance (drthomasfitness.com)
Day 3
Resistance Exercise as described in the Day 1 links above.
Day 4
Cardiovascular exercise as described in the Day 2 link.
Day 5
10,000 steps total for the day. Wear a Fitbit or other fitness tracker to track steps.
Day 6
Same as day 5
Day 7
Rest
Day 8 : Repeat Day 1
Total Exercise time is under 2 hours not counting the 10,000 step requirement on day 6 and 7.
This is not the only plan to follow but is a great start.
Stay Strong,
MT