Permaculture for the Body, Permaculture Princess Podcast

PPP Episode 09: Exercise: Mind/Body Benefits & Programming Tips

 


Summary:

In this episode we are continuing our health and wellness series by introducing the importance of a morning exercise routine. Exercise has a plethora of physical and mental benefits, and it should be a part of your morning health and wellness routine in some form or fashion.

Exercise is quite literally my drug of choice. The positive endorphins I receive from a great workout carry me through challenging moments, and various curveballs that could normally steal someone’s energy and joy. During and after my workout routine, my body feels healthy and capable, and my mind feels fresh and clear!

In This Episode You’ll Learn:

The importance of a morning exercise routine and the physical/mental benefits of physical activity.

Body Benefits:

  • Cardiovascular health
  • Lungs (lung capacity and usage is increased)
  • Skin health
  • Circulatory system is benefitted
  • Helps ensure a “Right-sized body” (Can help a person gain weight or lose weight, depending on needs)
  • Aesthetic of health.

Mind Benefits:

  • Emotional Health
  • Wards off feelings of Depression
  • Helps with positive thinking

(Some studies that teach about the benefits of exercise)

https://www.ncbi.nlm.nih.gov/pubmed/26917992

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/ 

Resources Mentioned/Used:

Elle Woods quote: (I quoted it incorrectly in the podcast) is actually:

“Exercise gives you endorphins; endorphins make you happy and happy people just don’t shoot their husbands!” Elle Woods

What will you need to start your exercise routine:

  • Water 
  • Quality shoes. (I recommend minimalist tennis shoes or toe-shoes…Check out this book “Born to Run” or this podcast “Move Your DNA” for more information on why I believe in minimalist training shoes :))
  • Equipment: If you are doing level 2 or 3 you may need a dumbbell set and/or Kettlebell. You can get some like these Or Like these. (Or utilize a gym membership for the strength based activities)

Some of my favorite podcasts regarding exercise:

http://trainyourbrainpodcast.com/ep-093-exercise-in-the-morning-to-prime-your-brain-for-learning/

http://www.quickanddirtytips.com/get-fit-guy

http://theshawnstevensonmodel.com/podcasts/

https://itunes.apple.com/us/podcast/no-meat-athlete-radio/id476196931?mt=2

https://itunes.apple.com/us/podcast/ben-greenfield-fitness-fitness/id283908977?mt=2

https://draxe.com/benefits-of-exercise/

General Program: 

Full Fitness Program is Below (In a Colored Grid)

You will find descriptions of routines/terms below the chart

  • I have created 1 program (with 3 levels) that can be modified even within the levels, based on different fitness backgrounds.
  • The program can also be completed in the comfort of your own home or neighborhood (so long as you have dumbbells or a kettlebell), but is GREATLY enhanced if you challenge yourself in the weights you use.
  • Remember to listen to your body as you embark on this fitness journey, and always follow your intuition when it comes to what you should and shouldn’t be doing.
  • I want to make it very clear that this is about building habits.  This program is a general fitness guide.  Some will find it daunting, while others will find it simplistic.  Your job is to listen to your body and get into the habit of exercise, using as much or little of this as you need to get started.
  • Ah, so many pointers! (Last one) I am a BIG believer in gym memberships and creating community around fitness. If you can get to a gym, become part of a “team”or get a friend to workout with you, I definitely recommend it! If that is not part of your current plan, then think of ME and the OVER 50 other people doing this lifestyle challenge, as your workout buddies! You are not alone! 🙂

Blue: Level 1 (Just beginning an exercise program)

Green: Level 2 (Fairly active and looking for some guidance)

Red: Level 3 (Familiar with exercise and terminology, looking for a new routine)

Sun: (1)

30 minute walk (preferably outside)

Mon:(1)

Warm up #3

2×20 second plank holds

3×10 pushups (against wall)

Cool down #1

Tues:(1)

Walk 1 mile for time (test #3)

Cool down #2

Wed:(1)

Yoga

Video options:

Beginner

Beginner

Beginner

Or Pilates:

Beginner

Thurs:(1)

20 min HIIT (Walking & Speed walking)

Cool down #2

Fri:(1)

Warm up #3

Tabata Wall sit & Airsquats

Cool down #1

Sat:(1)

Active Recovery Day! Play outside! (REST)

Sun: (2)

Long speed walk/bike/swim or run. (Consistent pace) 

30-45 minutes.

& 

Mobility Work

Mon: (2)

Warm up #1

Strength #1

Cool down #1

Tues: (2)

Warm up #2

Tabata Plank & Situps

(Test #1)

Cool down #2

Wed: (2)

Yoga

Video options:

Intermediate

Intermediate

Intermediate

 Or Pilates

Intermediate

Thurs: (2)

Warm up #2

Strength #2

Cool down #2

Fri: (2)

Warm up #1

Test #1

Test #3

Mobility work:

Intermediate

Advanced

Shorter option

Sat: (2)

Active Recovery Day! (REST)

Sun: (3)

Long speed walk/bike/swim or run. (Consistent pace)

30-45 minutes.

& 

Mobility Work

Mon: (3)

Warm up #1:

Test #1

Strength #1

Cool down #1

Tues: (3)

Warm up #2

Test #2

Tabata Plank & Situps

Cool down #2

Wed: (3)

Yoga

Video options:

Advanced

Advanced

OR 

Pilates:

Beginner

Advanced

Thurs: (3)

Warm up #1

20 min HIIT Workout

Tabata Wall sit & Air squats

Cool down #1

Fri: (3)

Warm up #2:

Test #3

Strength #2

Cool down #2

Sat: (3)

Active Recovery Day! (REST)

 

 

*Repeat for 2 months, paying attention to how much more capable your body feels the second/third time around*

2 min walk/jog

10 Samson Stretch> Tutorial Here 

10 Inchworms > Tutorial Here

10 Spiderman walks> Tutorial Here 

10 shoulder rolls forward 

10 Shoulder rolls backward

10 calf raises

10 jumping jacks 

*repeat 3x*

Walk/jog for 5 minutes

Then 4 rounds of 

15 seconds jumping jacks

15 seconds mountain climbers >Tutorial Here

15 second plank hold

15 seconds air squats >Tutorial Here

  • Warm up #3:  

5 minute walk 

30 seconds high knee marching

30 seconds forward arm circles 

30 second backward arm circles

30 seconds lifting hands overhead and then touching the ground (Slow and controlled)

  • 20 min HIIT:

Choose a cardio machine or take a walk and follow this outline:

Every even minute, SPRINT for 30 seconds. (or increase your effort a LOT) Then continue at your normal pace until the next even minute. 

0-2:00min: normal pace

2:00-2:30min: SPRINT (increase effort)

2:30-4:00 min: normal pace

4:00-4:30: SPRINT (increase effort)

4:30-6:00 min: normal pace

6:00-6:30 min: SPRINT 

Etc… for 20 min 🙂

  • Test #1:

Hold a plank as long as you possibly can. (Hands or forearms).

  • Test #2:

PSA: 10 minutes to do as many pushups, sit-ups and air squats as possible. (Any order/rep scheme you want…just do as many as you can…your goal is 100 of each. If you get 100 of each before the 10 minutes is up, log the time at which you finished.)

  • Test #3:

Run/Walk 1 mile for time. You can do 4 laps on a full sized track, or run on a treadmill or use Run Keeper to measure your distance. 

  • Strength #1 (Pull & Legs):

3 rounds:

10 Bent over rows

10 bent over flys

10 Bicep serving

10 Bicep curls

10 Straight leg Deadlift

10 weighted lunges (each side)

10 plank rows (each side)

2 minute break

  • Strength #2 (Push & Legs):

3 rounds:

10 pushups 

10 tricep dips

10 overhead Tricep letdown

10 overhead Push press

10 goblet squats

10 weighted slow calf raises

10 fast calf raises

2 minute break

  • Tabata Plank & Sit ups

4 minutes: 

20 seconds work

10 seconds rest

0-:20: Plank hold

:20-:30: Rest

:30-:50: Plank hold

:50-1:00: Rest

1:00-1:20: Plank Hold

1:20-1:30: Rest

1:30-1:50: Plank Hold

1:50-2:00: Rest

Continue with sit ups for the last 4 rounds 🙂

  • Tabata Wall sit & Air squats

4 minutes: 

20 seconds work

10 seconds rest

0-:20: Wall sit

:20-:30: Rest

:30-:50: Wall sit

:50-1:00: Rest

1:00-1:20: Wall Sit

1:20-1:30: Rest

1:30-1:50: Wall sit

1:50-2:00: Rest

Continue with air squats OR jumping air squats for the next 4 rounds 🙂

  • Active Recovery:

Choose a new activity (golf, horseback riding, snowboarding, dancing, rock climbing, canoeing and just have some fun being in motion…) It does not need to be a fancy active recovery day, you could simply take a long 45 minute walk with someone you love, or go swimming with the family. Make it easy, make it fun, but make sure you are moving!

  • Cool down #1:

5 minute walk/slow jog & Deep stretching (Video Example)

  • Cool down #2:

5 minute walk/jog Roll out (video example)

  • Mobility Work:

Here are a couple Youtube Examples:  (one) (two)

Sponsors:

This show is brought to you by ME and my super supportive family! If you would like to support this process, please consider sharing financially @ my Patreon page!

*

Also, I want to mention, again that I am not a doctor and none of this information should stand in for questions that should be considered between you and your healthcare team. Please see my full disclaimer here for more information on page responsibilities.

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