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  • Marsha Sobonya

Simple Basic Exercising


Let’s talk a little about simple basic exercising! The body wants and needs to move and stay active. It’s back to the, “when in motion stay in motion.” 


“If you don’t use it, you lose it.” 


There are a few guidelines to use to be at your best optimal fitness level and to have a healthy body, mind and spirit.


First go back to the 4 Rules! 

-Never Miss a Monday

-Never go more than 3 days without exercising 

-Exercise a minimum of 3 days a week

-Never Give Up



Second, to be all around healthy you should not ignore Cardio. 

Cardio should be pushed a little to get your gains. Are your cardio workouts intense enough? Cardio exercise uses large muscle movement and groups over a sustained period of time, keeping your heart rate to at least 50% of its maximum level. 

Cardio should be a minimum of 26 min or longer. Keep in mind that this time will depend on the level of exertion. Most times, after 40-50 minutes you might be doing more damage than good. Sometimes it can be a waste of energy and time in this case. You could be using that energy and time for muscle endurance or flexibility. 

Cardio should be done 4-5 times a week.  You should enjoy cardio so have fun with it!



Third simple basic steps to exercising is muscle endurance and strength. 

Your workouts need to include both strength and endurance. Here are a few facts you need to know about muscle strength and muscle endurance:

Doing more repetitions with lighter weights will help you build up endurance. The truth is, you need both and use both in your everyday life. Muscle strength is the ability to exert a maximal amount of force for a short period of time.

Muscle strength should be done 3-4 days a week. Muscle endurance should be done about 2-3 days a week. 




Fourth Simple basic step to exercising is flexibility.

I personally think stretching should be done daily.  It can include little stretches throughout the day or when you wake up in the morning. Get a quick stretch in while you are in bed or immediately after you get up. Stretching or flexibility can be anything from 5 minutes of stretching to a yoga class a couple of times a week. 

It’s not that hard once you get started.  Keep with these simple basic exercising tips and you will progress. It’s really that easy.  Keep it simple!

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