“What should I do on my days off?”
Outside of your workouts at Paragon, you most likely sit at a desk for most of the day. So, what should you do on your days off?
Experts say to aim for at least 150 minutes of moderate movement per week, or 75 minutes of vigorous activity. Some mix of the two is ideal, as this would address the trending topics you’ve likely heard about: VO2 max and zone 2 training. This blog does not aim to get into the weeds on these topics, but by request I can share a deep dive Adam wrote years ago for those who are curious.
The good news is, unless you’re a competitive athlete, there are so many ways to accomplish this goal! But, to go from zero cardio sessions to 150 minutes is a huge jump, so let’s start by shrinking the goal. Let me provide a structure of how to weave this into your routine:
Add one more day of movement to start. Why? Because it gives you the flexibility to move the workout if you miss, and learn where you will fit a new workout into your routine.
Be specific about the day and time you’ll be doing your additional workout, and add it to your calendar. Make it visible.
Pick one of the following options for your workout:
20-30 minute walk on the treadmill, elliptical, or stair master at a brisk pace.
Bike, elliptical, or rower intervals of 1 minute of moderate effort, 2 minutes of easy effort.
1-3 mile hike outside! There’s no such thing as bad weather, just bad gear.
After you complete your session, acknowledge how you feel. Celebrate the win. The feeling of accomplishment will help you repeat this again next week!
