excercise intermediate

Exercise – Intermediate Fitness Level

If you're at an intermediate level of fitness, or "somewhere in the middle", then you already know how to fit physical activity into your daily schedule.

If you're at an intermediate level of fitness, or "somewhere in the middle", then you already know how to fit physical activity into your daily schedule.

Your "fit focus" should then be on continuing to challenge your body and mind in new ways.

Group activities are another fun way to boost your level of activity. Many communities have weekly mountain biking, cycling or even kayaking groups during the summer months. Activities like these will not only improve endurance but also provide you with a fun way to meet new people.

Start Early

Exercise in the morning! Exercising in the morning allows you to avoid any excuses you might have for skipping your workout. Everyone has felt tired after work or school and decided not to work out. Morning exercise awakens the metabolism and kick-starts your day.

Up for a real challenge? Do 10 stomach crunches while lying flat on your mattress - before you even get out of bed! Increase daily by one until you reach 100 crunches. Think you'll never get there? Try it. You may eventually have to set your clock to wake up 15 minutes earlier. This is a small price to pay for a stronger core.

The "core" is made up of your abdominal muscles and lower back. Having a strong core is important as it improves functional movement and acts as a bridge between your upper and lower body. A strong core will improve your balance and stability, as well as increase your overall body strength.

Work in Circuits

Circuit training is a well-known and popular way to get your body to reach the next level of endurance, strength and fat burning. How does it work? Instead of spending 30-60 minutes doing aerobic activity and another 30-60 minutes weight training, mix up your activities into shorter intervals, or "circuits". Spend five minutes on aerobics (i.e., stair climbing, cycling, cross training) then alternate with five minutes of strength training (free weights, weight machines, etc.) until you've reached 30-60 minutes of total activity.

Climb hills

Running or walking up and down hills is a great way to strengthen your legs and increase your speed. Remember to move your arms when running or walking up the hill: the quicker you move your arms, the quicker your legs will follow! Quick tip: try looking about 10 feet in front of you when climbing so that the ground appears flat. When descending the hill, try to relax your arms. The payoff: killer legs and an improved cardiovascular profile.

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