2 hours of walking every day. Work in the garden and house.
Do not prefer any form of "unnatural" exercise, like the gym. :)
I like to get an hour a day of cardio. 90% of it is just putting around and 5% is hard and 5% REALLY hard. So maybe 20 minutes a week on average Im REALLY pushing it. This routine has given me world class cardio.
Time wise I train about 5% of the day. I recommend about 0.5% to 1% of the days time dedicated to exercise to newbies.
Here is how much Ive ran in the last 4 years in km. Ive ran 1:21 for HM and 35:55 for 10k this year.
Ah so good! Writing things down sounds like the way to go :)
Amazing stuff harley!
Right now I am logging my exercise in a journal. This helps keep me consistent. What I'm doing lately:
2 times per week:
High Intensity Interval Training: weight bearing exercises (like squats, lunges, push-ups, with dumb-bells) with cardio in-between each set (jumping jacks or jump rope)
2 to 3 times per week:
Interval running.... Run, Walk, Run
Whenever I feel like it:
yoga, stretching, dancing (freestyle dance party)
I think you need to do what you like. I like to ride my bike hard and run(sprint) 3X per week - this takes ~ 20 minutes total & I do some bodyweight exercise with it (another 10 mins). I walk 20 mins 5X per week before lunch. I rebound and stretch whenever I think of it (planned on the "off days"..15-20 mins total)... and like to ride my bike on my "1 hour trail" a few times per week when i can...... (its 14 miles).... on my single speed Jensen... this is a decent pace. I swim with the kids in the summer... but generally do not count that. I will walk the dog as much as possible as well... really good to get out there with her.
We own a home... so yard work...etc.. is always a part of it.
Very good point with doing what you like. I find it hard to work up enough motivation to go to the gym.
So nice to read about your exercise, very motivational.
I have pretty crippling shin splints so running (I was rubbish anyway) is a no go for me.
I do 10kms on the bike 5 days a week and lift weights afterwards. I managed to lift 235lbs today with my legs. All that cycling has given me rock hard calf muscles! Still not getting lean though :(