WOD Wednesday #2

in The Too Busy to Diet Blog on February 12, 2014

Healthy Hearts, Ready. Set. Go Harder.

Written by Alexis D’Ascenzo, Dietetic Student at University of Illinois at Chicago, CPT

According to The American Heart Association, preventing heart disease at any age starts with two things:

1. Choose a healthy eating plan

• Choose foods low in saturated fat, trans fat, cholesterol, sodium and added sugars and sweeteners.
• As part of a healthy diet, eat plenty of fruits and vegetables, fiber-rich whole grains, fish (preferably oily fish — at least twice per week), nuts, legumes and seeds.  Also try eating some meals without meat.
• Select fat-free and low-fat dairy products and lean meats and poultry (skinless).  Limit sugar-sweetened beverages.

2.  Be physically active

• You can slowly work up to at least 2½ hours (150 minutes) of moderate-intensity aerobic physical activity (like brisk walking) every week or an hour and 15 minutes (75 minutes) of vigorous intensity aerobic physical activity (such as jogging or running) or a combination of both every week.
• Additionally, on two or more days a week you need muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest shoulders and arms).

Workout of the Day #2: Lucky 7’s

You will need: A stopwatch/timer (phones work) and water!

Workout Time: At your own pace

Today’s Objective: You will complete 7 rounds of 7 repetitions for each exercise

 A repetition means how many times you complete the exercise for example: 2 sit ups = 2 reps.

7 lunges. 7 sit ups. 7 tricep dips. 7 leg raises. 7 burpees.

*Please note: I have  included links to demonstration videos for exercises that I believe are important to see before doing, however remember if anything you ever see doesn’t look familiar be sure to find a video first!

• Lunges: Remember to take your time coming back to your starting position, and both of your knees should be at  ninety degree angles!  http://www.youtube.com/watch?v=4gb3LNm247Y 

1 repetition = 1 step with your right leg, 1 step with your left leg.

• Sit ups: Should be accomplished by trying to lift at least your shoulders off of the ground, however if you can achieve a full sit up by picking your entire back off of the ground that is great too!
• Tricep dips: Remember to try and keep your back as close to your chair as possible without touching it!  http://www.youtube.com/watch?v=tKjcgfu44sI
• Leg raises: As you lie on your back,  some individuals either will place their hands to their sides or underneath their tail bone for comfort, the choice is yours. Simply lift your legs to a ninety degree angle, and then bring them back down towards the ground without touching it, and repeat!
• Burpees: Everyone’s favorite…(just kidding) http://www.youtube.com/watch?v=ICJgV9PROEo