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Labor Day Weekend: A Fresh Start to Your Workout Routine

By HERWriter
 
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Labor Day Fitness Andy Dean Photography/PhotoSpin

Labor Day weekend traditionally marks the end of summer, with many of us settling into more of a routine.

As you reevaluate your fall schedule, it is important to take a closer look at your physical activity and food choices.

Many of us view Labor Day as a fresh start reminiscing about our “first day of school” days.

But instead of sharpening up your pencils and breaking in those notebooks, why not get a sharp new workout outfit and break in those sneakers -- or as many call them -- tennis shoes?

Those items added to your “back to school wardrobe” will help you get your snazzy new body.

Do your homework and make several goals to reach a certain milestone by Halloween, then Thanksgiving and the end of the year. You will be further ahead of most others who wait until January 1st to get started on a plan.

So, just how much exercise should you be doing?

According to the Mayo Clinic, “Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity.”

They consider walking to be moderate activity, while something like running or aerobic exercise to be more vigorous.

It is also important to strength train, especially if you want to burn fat. WomensHealthMag.com suggests two 30-minute weight training workouts a week.

“When you skip the weight room, you lose out on the ultimate flab melter. Those two sessions a week can reduce overall bodyfat by about 3 percentage points in just 10 weeks, even if you don't cut a single calorie.”

Below is a timesaving 30 minute strength routine. You will need a long resistance band with handles, a set of dumbbells and a resistance ball for these exercises.

CIRCUIT
• CARDIO WARM-UP 5 MINUTES WITH WALKING
• 1 SET OF 12 REPS FOR EACH EXERCISE
• REST FOR 2 MINUTES
• REPEAT CIRCUIT OF RESISTANCE EXERCISES 1 OR 2 MORE TIMES

BACK
Band Lat Pulldown
Hold band overhead with arms straight up. You can adjust hands closer to increase tension. Contract the back and pull the band out while bringing the elbows towards the rib cage. Decrease tension slowly, while raising arms back up and repeat.

BICEPS
Band Bicep Curls

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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