Exercise An Prescription For Couch Potatoes

Decades of sedentary behaviour (for example, sitting during most of your waking hours) can cause your heart muscle to shrink and stiffen. But for long-time couch potatoes, a mash-up of different types of aerobic exercise may help restore heart health, a new study suggests.
For the study, 53 healthy but sedentary middle-aged adults were divided into two groups. One (the exercise group) did high- and moderate-intensity aerobic training four or more days a week for two years. The other (the control group) engaged in regular yoga, balance training, and weight training three times a week for two years.
Each week, the exercise group did at least one long session of aerobic exercise (such as an hour of tennis or cycling) and one high-intensity session (for example, doing four-minute bursts of intense exercise alternating with three minutes of less intense exercise). They also did two or three sessions of moderate-intensity exercise (such as brisk walking) and one session of strength training per week.
People in the exercise group showed significant improvements in how their bodies used oxygen as well as less stiffness in the heart, whereas those in the control group experienced no such changes. The study was published April 10, 2018, in Circulation.
 Basic Three Day Circuits Training Plan to Get You Going With Your Goals by Tranquillity 360 Fitness
Day 1:
5-minute dynamic warm-up

• Walk-Outs — 1 minute
• Side Lunges — 30 seconds alternating sides
• Foot-to-Hand With Shoulder Rotation — 30 seconds alternating sides
• Banded Steps — 30 seconds
• Overhead Triceps Stretch — 15 seconds each side
• Side Bend Stretch — 15 seconds each side
• Standing Figure 4 Stretch — 15 seconds each side
• Arm Circles — 30 seconds each side

Circuit 1

• Dumbbell Front Squats — 10 reps
• Push-Ups — 10 reps
• Dumbbell Bent-Over Rows — 10 reps
• Repeat circuit for six minutes.
• Rest 1 minute.

Circuit 2

• Reverse Lunges — 10 reps each side
• Single-Leg Deadlifts — 10 reps each side
• Lateral Crawls — 5 sets of 3 steps each direction
• Repeat circuit for six minutes.
• Rest 1 minute.

Circuit 3

• Renegade Rows — 10 reps each side
• Suitcase Deadlifts — 10 reps
• Forward Lunges With Overhead Hands — 10 reps each side
• Repeat circuit for six minutes.
• Rest 1 minute.

Finisher 1

• Drop Squats — 10 reps
• Forward/Backward Crawls — 5 steps each way
• Single Leg Glute Bridges — 5 each side

Day 2:
5-minute dynamic warm-up Perform the same warm-up detailed above.
Circuit 2

• Reverse Lunges — 10 reps each side
• Single-Leg Deadlifts — 10 reps each side
• Lateral Crawls — 5 sets of 3 steps each direction
• Repeat circuit for six minutes.
• Rest 1 minute.

Circuit 3

• Renegade Rows — 10 reps each side
• Suitcase Deadlifts — 10 reps
• Forward Lunges With Overhead Hands — 10 reps each side
• Repeat circuit for six minutes.
• Rest 1 minute.

Circuit 1

• Dumbbell Front Squats — 10 reps
• Push-Ups — 10 reps
• Dumbbell Bent-Over Rows — 10 reps
• Repeat circuit for six minutes.
• Rest 1 minute.

Finisher 2

• Dumbbell Thrusters — 10 reps
• Skater Lunges — 10 reps alternating sides
• Hand Release Push-Ups — 10 reps

 
Day 3
5-minute dynamic warm-up Perform the same warm-up detailed above.
Circuit 3

• Renegade Rows — 10 reps each side
• Suitcase Deadlifts — 10 reps
• Forward Lunges with Overhead Hands — 10 reps each side
• Repeat circuit for six minutes.
• Rest 1 minute.

Circuit 1

• Dumbbell Front Squats — 10 reps
• Push-Ups — 10 reps
• Dumbbell Bent-Over Rows — 10 reps
• Repeat circuit for six minutes.
• Rest 1 minute.

Circuit 2

• Reverse Lunges — 10 reps each side
• Single-Leg Deadlifts — 10 reps each side
• Lateral Crawls — 5 sets of 3 steps each direction
• Repeat circuit for six minutes.
• Rest 1 minute.

Finisher 3

• Suitcase Deadlifts + Bent-Over Rows — 10 reps
• Squat Thrusts + Tuck Jumps (optional) — 10 reps
• Mountain Climbers — 20 reps alternating sides

 
Great Workout Partner to Help You On Your Way to A Healthier Life.

• Tranquillity 360 Fitness Slimming Protein Shake
• Tranquillity 360 Fitness Sake Bottle
• Tranquillity 360 Fitness Fat Burner

---