{"id":3404,"date":"2017-10-26T00:00:00","date_gmt":"2017-10-26T04:00:00","guid":{"rendered":"https:\/\/hideme.webinology.net\/nation:8443\/nation2021\/dont-do-zero\/"},"modified":"2021-11-03T12:58:06","modified_gmt":"2021-11-03T16:58:06","slug":"dont-do-zero","status":"publish","type":"post","link":"https:\/\/www.coachup.com\/nation\/articles\/dont-do-zero","title":{"rendered":"Don&#8217;t Do Zero"},"content":{"rendered":"<p><em>Get doctor\u2019s clearance before beginning any exercise program.<\/em><\/p>\n<p>Exercising to improve your health doesn\u2019t have to take hours. 10-20-30 minutes per day is better than zero minutes. Do some of the included workstation exercises, then run or walk for 5 or 10 minutes. It may not be a lot but it is better than zero. If you don\u2019t have time to run during the day, go outside, get some fresh air and walk. <strong>Do something every day to improve your health.<\/strong><\/p>\n<p>We will cover 3 key points that can help improve your health<\/p>\n<ul>\n<li>Posture- Included is an exercise you can do at your workstation.<\/li>\n<li>Running for Heart Health &#8211; Do cardio exercise and improve heart health.<\/li>\n<li>Reducing Resting Heart Rate -How and why to track your resting heart rate<\/li>\n<\/ul>\n<h4>Posture&nbsp;<strong><strong>&nbsp;<\/strong><\/strong><\/h4>\n<p><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">Good posture is very important in everything you do. &nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">Please reference <a href=\"https:\/\/www.youtube.com\/watch?v=QQNAgdYen40\" target=\"_blank\" rel=\"follow noopener\" data-mce-href=\"https:\/\/www.youtube.com\/watch?v=QQNAgdYen40\">this video<\/a> for posture exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">Do this exercise 5x day. <\/span> <span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">\u201c<\/span><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">You Will Thrive Longer\u201d<\/span><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<ul>\n<li>tall and proud<\/li>\n<li>relaxed shoulders&nbsp;<\/li>\n<li>feet shoulder width<\/li>\n<li>tight abs<\/li>\n<li>hold each for 15-20 seconds<\/li>\n<\/ul>\n<h4>Running for Heart Health<\/h4>\n<p>Running is good for your heart and good for your head.<\/p>\n<p>There are many good reasons to run (or walk):<\/p>\n<ul>\n<li style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\"><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">Cardio exercise increases chance of longer, healthier life. &nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\"><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">Studies show 1 in 4 Americans will die from heart disease.<\/span><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\"> &nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\"><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">One study showed runners over the age of 50 had reduced mortality rate 20% in a given year, compared with sedentary people.<\/span>&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=fERvVbjKAFo&amp;t=247s\" target=\"_blank\" rel=\"follow noopener\" data-mce-href=\"https:\/\/www.youtube.com\/watch?v=fERvVbjKAFo&amp;t=247s\">Check out this video<\/a>&nbsp;for more on this.<\/li>\n<li style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\"><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">Lower risk of health problems, including <\/span><a href=\"https:\/\/www.niddk.nih.gov\/Dictionary\/H\/high-blood-pressure\" target=\"_blank\" rel=\"follow noopener\" data-mce-href=\"https:\/\/www.niddk.nih.gov\/Dictionary\/H\/high-blood-pressure\"><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">high blood pressure<\/span><\/a><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">, high <\/span><a href=\"https:\/\/www.niddk.nih.gov\/Dictionary\/C\/cholesterol\" target=\"_blank\" rel=\"follow noopener\" data-mce-href=\"https:\/\/www.niddk.nih.gov\/Dictionary\/C\/cholesterol\"><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">cholesterol<\/span><\/a><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.niddk.nih.gov\/Dictionary\/H\/heart-disease\" target=\"_blank\" rel=\"follow noopener\" data-mce-href=\"https:\/\/www.niddk.nih.gov\/Dictionary\/H\/heart-disease\"><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">heart disease<\/span><\/a>&nbsp;and&nbsp;<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/diabetes\/overview\" target=\"_blank\" rel=\"follow noopener\" data-mce-href=\"https:\/\/www.niddk.nih.gov\/health-information\/diabetes\/overview\"><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">type 2 diabetes<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\"><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">Strengthens your bones and muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\"><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">Helps you burn calories<\/span><\/li>\n<li style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\"><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">Improve your overall fitness<\/span><\/li>\n<li style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\"><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">Lifts and enhances&nbsp;your mood<\/span><\/li>\n<li style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\"><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">Other cardio options: cycling\/stationary bike, swimming, aqua jogging, rowing machine<\/span><\/li>\n<\/ul>\n<h5><strong><br \/>3 General Rules for Exercise<\/p>\n<p><\/strong><\/h5>\n<ol>\n<li>Have fun&nbsp;and start easy, walk\/run, get outside.&nbsp;<strong>If you don\u2019t have fun, you are doing something wrong<\/strong>!<\/li>\n<li>Stay healthy&nbsp;by building up slowly. Don\u2019t do what you are not prepared for. Keep your heart rate (HR) in proper range, and exercise at conversational pace. Make the second half of your run faster than first half.<\/li>\n<li><strong>Don\u2019t Do Zero &#8211;<\/strong> Be consistent, gradually increase.\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">Like any regular physical activity, <\/span><strong>walking <\/strong><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">at a brisk pace also offers health benefits.<\/span><\/p>\n<p><em>How much cardio exercise should you do for heart health?<\/em><\/p>\n<p>According to the American Heart Association, you should be running or walking 3-5 days per week for 20-45 minutes.<\/p>\n<h4>Reducing Resting Heart Rate<\/h4>\n<p><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">A lower resting HR usually indicates a healthier heart.<\/span><\/p>\n<blockquote>\n<p><em><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">More people die of heart disease each year than any other condition and being sedentary is one of the primary risk factors. <\/span><\/em><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">Aerobic exercise has a large effect on your resting heart rate and overall cardiovascular health. Any exercise that requires a sustained elevated heart rate improves your resting heart rate<\/span><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">. Check your resting HR regularly first thing in the morning. &nbsp;The average for adults is 60-100 beats per minute. &nbsp;Well-trained athletes have a resting heart rate that can be 40 or less. As fitness improves, resting HR will come down. <\/span>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">The American Council on Exercise\u2019s \u201cPersonal Trainer Manual\u201d lists <\/span><strong>exercise adaptations<\/strong><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\"> as increased ventricle size, decreased exercise heart rate and increased stroke volume. In short, <\/span><strong>your heart can maintain a higher cardiac output with less effort<\/strong><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">. <\/span><\/p>\n<p><span style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\">Extended periods of elevated resting HR could indicate overtraining or illness and may indicate the need for extra rest\/recovery. <\/span><\/p>\n<p><em>So,&nbsp;what should be your goal heart rate?<\/em><\/p>\n<ul>\n<li>Heart rate during <strong>moderately intense<\/strong> activities is about <a href=\"American Heart Association Recommendations for Physical Activity in Adults\" target=\"_blank\" rel=\"follow noopener\" data-mce-href=\"American Heart Association Recommendations for Physical Activity in Adults\">50-70% of your maximum heart rate<\/a>.<\/li>\n<li>Heart rate during&nbsp;<strong>intense<\/strong> physical activity is about <a href=\"http:\/\/www.heart.org\/HEARTORG\/HealthyLiving\/PhysicalActivity\/FitnessBasics\/Target-Heart-Rates_UCM_434341_Article.jsp\" target=\"_blank\" rel=\"follow noopener\" data-mce-href=\"http:\/\/www.heart.org\/HEARTORG\/HealthyLiving\/PhysicalActivity\/FitnessBasics\/Target-Heart-Rates_UCM_434341_Article.jsp\">70% to &nbsp;90% of maximum heart rate<\/a>.&nbsp;<\/li>\n<\/ul>\n<hr>\n<p><em><em>CoachUp is the safest and easiest way to find a coach for personalized training. With our 100% money-back guarantee and vetted coaches, anyone can achieve their full athletic potential.&nbsp;<a href=\"http:\/\/www.coachup.com\/?utm_source=Nation&amp;utm_medium=Article&amp;utm_campaign=ArticleFooter\" target=\"_blank\" rel=\"follow noopener\" data-mce-href=\"http:\/\/www.coachup.com\/?utm_source=Nation&amp;utm_medium=Article&amp;utm_campaign=ArticleFooter\">Find your perfect coach<\/a>&nbsp;today and become the athlete you want to be!<\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Get doctor\u2019s clearance before beginning any exercise program. Exercising to improve your health doesn\u2019t have to take hours. 10-20-30 minutes per day is better than zero minutes. Do some of the included workstation exercises, then run or walk for 5 or 10 minutes. It may not be a lot but it is better than zero. [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":3405,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[56,72,60],"tags":[19,1457,1263,1650,1651,522,169,662],"class_list":["post-3404","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-motivation","category-running","tag-coachup","tag-fitness-tips","tag-heart-rate-training","tag-how-to-train-for-sports","tag-how-to-train-to-perform-better","tag-running-training","tag-sports-training","tag-workout-motivation"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Don&#039;t Do Zero - CoachUp Nation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.coachup.com\/nation\/articles\/dont-do-zero\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Don&#039;t Do Zero - CoachUp Nation\" \/>\n<meta property=\"og:description\" content=\"Get doctor\u2019s clearance before beginning any exercise program. Exercising to improve your health doesn\u2019t have to take hours. 10-20-30 minutes per day is better than zero minutes. Do some of the included workstation exercises, then run or walk for 5 or 10 minutes. It may not be a lot but it is better than zero. [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.coachup.com\/nation\/articles\/dont-do-zero\" \/>\n<meta property=\"og:site_name\" content=\"CoachUp Nation\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/coachup\" \/>\n<meta property=\"article:published_time\" content=\"2017-10-26T04:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-11-03T16:58:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.coachup.com\/nation\/wp-content\/uploads\/2017\/10\/cropped-dreamstime_s_80568903.png\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"450\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mick\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@coachup\" \/>\n<meta name=\"twitter:site\" content=\"@coachup\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mick\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/dont-do-zero#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/dont-do-zero\"},\"author\":{\"name\":\"Mick\",\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/#\\\/schema\\\/person\\\/c5b92b0a28b453c77c58429f759972cc\"},\"headline\":\"Don&#8217;t Do Zero\",\"datePublished\":\"2017-10-26T04:00:00+00:00\",\"dateModified\":\"2021-11-03T16:58:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/dont-do-zero\"},\"wordCount\":663,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/dont-do-zero#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/wp-content\\\/uploads\\\/2017\\\/10\\\/cropped-dreamstime_s_80568903.png\",\"keywords\":[\"CoachUp\",\"Fitness Tips\",\"Heart Rate Training\",\"How To Train For Sports\",\"How To Train To Perform Better\",\"Running Training\",\"Sports Training\",\"Workout Motivation\"],\"articleSection\":[\"Fitness\",\"Motivation\",\"Running\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/dont-do-zero#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/dont-do-zero\",\"url\":\"https:\\\/\\\/www.coachup.com\\\/nation\\\/articles\\\/dont-do-zero\",\"name\":\"Don't Do Zero - 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Exercising to improve your health doesn\u2019t have to take hours. 10-20-30 minutes per day is better than zero minutes. Do some of the included workstation exercises, then run or walk for 5 or 10 minutes. It may not be a lot but it is better than zero. [&hellip;]","og_url":"https:\/\/www.coachup.com\/nation\/articles\/dont-do-zero","og_site_name":"CoachUp Nation","article_publisher":"https:\/\/www.facebook.com\/coachup","article_published_time":"2017-10-26T04:00:00+00:00","article_modified_time":"2021-11-03T16:58:06+00:00","og_image":[{"width":800,"height":450,"url":"https:\/\/www.coachup.com\/nation\/wp-content\/uploads\/2017\/10\/cropped-dreamstime_s_80568903.png","type":"image\/png"}],"author":"Mick","twitter_card":"summary_large_image","twitter_creator":"@coachup","twitter_site":"@coachup","twitter_misc":{"Written by":"Mick","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.coachup.com\/nation\/articles\/dont-do-zero#article","isPartOf":{"@id":"https:\/\/www.coachup.com\/nation\/articles\/dont-do-zero"},"author":{"name":"Mick","@id":"https:\/\/www.coachup.com\/nation\/#\/schema\/person\/c5b92b0a28b453c77c58429f759972cc"},"headline":"Don&#8217;t Do Zero","datePublished":"2017-10-26T04:00:00+00:00","dateModified":"2021-11-03T16:58:06+00:00","mainEntityOfPage":{"@id":"https:\/\/www.coachup.com\/nation\/articles\/dont-do-zero"},"wordCount":663,"commentCount":0,"publisher":{"@id":"https:\/\/www.coachup.com\/nation\/#organization"},"image":{"@id":"https:\/\/www.coachup.com\/nation\/articles\/dont-do-zero#primaryimage"},"thumbnailUrl":"https:\/\/www.coachup.com\/nation\/wp-content\/uploads\/2017\/10\/cropped-dreamstime_s_80568903.png","keywords":["CoachUp","Fitness Tips","Heart Rate Training","How To Train For Sports","How To Train To Perform Better","Running Training","Sports Training","Workout Motivation"],"articleSection":["Fitness","Motivation","Running"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.coachup.com\/nation\/articles\/dont-do-zero#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.coachup.com\/nation\/articles\/dont-do-zero","url":"https:\/\/www.coachup.com\/nation\/articles\/dont-do-zero","name":"Don't Do Zero - 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