|In Element 17, we explored how NEAT (Non-Exercise Activity Thermogenesis) helps you burn an additional 200 – 300 calories per day without making drastic changes to your daily routine. The NEAT system already contributes to most of your daily energy expenditure, or the number of calories you burn. Element 18 explores EAT (Exercise Activity Thermogenesis) and how it can enhance your healthy motion routine to help sustain your healthy weight during Phase II. By adding NEAT, you’ll be equipped to achieve the three core goals of the Habits of Motion System:
- Create a consistent balance between energy in and energy out.
- Optimize cardiovascular health to keep your cells functioning properly.
- Build strong, healthy bones and muscles to help you stay active and maintain a healthy weight.
The EAT system is divided into three progressive levels that you can accomplish at your own pace—Walking and Fitness Program, Resistance Program, and Boosting Your Workouts (High Intensity Interval Training). Remember, it’s important to talk to your healthcare provider prior to beginning any workout routine.
- Level One—Walking and Fitness Program: Begin by walking 20 minutes a day, including five minutes to warm up and five minutes to cool down. Increase your walk by five minutes each week. Once you’ve reached 20,000 steps per week (in addition to the steps you’re taking with NEAT) and have been walking five days every week for at least one month, you’re ready to progress to Level Two.
- Level Two—Resistance Program: Each Resistance Program session focuses on your upper body or lower body along with core muscles. Choose two days a week for these workouts, but remember to rest at least two days in-between sessions to allow your body time to recover. A 30-minute session should consist of a five-minute warm-up, five repetitions of five selected movements, five different exercises that work the same muscle groups, and a five-minute cool-down stretch.
- Level Three—Boosting Your Workouts: As your muscles strengthen and you become more fit, the easiest way to advance your workout is to increase intensity, frequency, and total amount of time. Dr. Wayne Scott Andersen provides some examples of how to do this on page 369 of Your LifeBook. You can also incorporate HIIT (High Intensity Interval Training), which will increase your exertion. For recommended HIIT workouts, refer to page 371 of Your LifeBook.
To maintain optimal health, you need to be active every day through NEAT and/or EAT. By utilizing this program, you’ll acquire enough activity to help keep your weight under control while progressing toward optimal health.
Stay tuned for next week’s newsletter featuring Element 19—steps to optimize your sleep and increase energy management!
As we get closer to the New Year, if you still need to order your NEW Habits of Health® Transformational System, it’s time to reward yourself with this optimal gift of health and wellbeing! Let’s connect today to discuss more!