How many hours of low-level aerobic activity such as walking, hiking, light cycling, swimming, etc, do you get each week?
In today’s crazy busy life, we tend to ignore the low level or low aerobic activity. Yes, you guys and gals come to CrossFit, but combined with strength and high intensity intervals, moderate exercise is also a crucial part of fitness and leading a healthy life.
Take walking for example. How much do you walk everyday? The experts recommend that we do at least 10 000 steps everyday. That’s close to 5 miles worth, while the average people barely does over 5000 steps. I don’t need to give you the statistics though. You just have to look outside and it’s obvious. Nobody’s outside that much. Most of you know by now that I started walking to the gym lately. It’s actually funny to notice the reaction of people- they have that “why is she walking?” expression on their faces.
Low level aerobic activity involves working at 55 to 75 percent of your maximum heart rate. We’re talking swim, bike, walk, hike, tennis, mow the lawn and yard work (the weather is now upon us!), badminton, rollerblade, yoga. Did you know that some of the bodybuilder’s trick to lean out and lose fat is an early morning walk on an empty stomach (combine with good nutrition of course)?
Not only is
low level aerobic activity the natural evolutionary expectation of the body, it’s flat out beneficial in its own right. It plays an integral role in maintaining weight and metabolic balance. It also builds your base and makes more strenuous workouts possible by toning all the muscles, joints and connective tissue needed for optimal strength training and high intensity aerobic activity. Low level aerobic exercise engages your energy systems and incrementally improves their functioning and efficiency. And while it does all that, it also physiologically and hormonally counters the effects of stress.
While there is no limit of how much low activity exercise you can do, I challenge you to try to do at least 3 to 5 hours a week. Track it down in your log book. It may seem too easy or relaxed compare to the intense stuff we do at the gym, but shed the guilt and enjoy it, whatever it may be! I promise you will feel better.
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