Justin G. Walls, Certified Personal Athletic Trainer

New Fifteen Minute Workout!!! Warm up: give yourself about two minutes worth of jumping jacks, but try to hop in different planes of movement. Try standard jumping jacks, then try to switch the timing of arms and legs, and then try scissors jacks switching arms and legs back and forth. Add some twists: make the warm up different. Workout: This workout is all about unilateral movements- we are using one limb at a time. Left leg lunges- step the left leg forward, bend both knees to 90 degrees, and finally return to a standing position. Repeat for one minute Right leg lunges- same as above, repeat for one minute. For more of a balance challenge, hold your arms up above your head Left arm clean and press- using a dumbbell or any weight you have around the house (a gallon bottle of water, for example), squat down low with the goal of touching the weight to the floor, followed by standing up and pressing your weight overhead. Repeat for one minute. Right arm clean and press- same...

People always ask, "How much exercise do I need to get?" There are actually different answers to that question: Average healthy adult under 65: The ACSM recommended  minimum exercise is 30 minutes of cumulative activity, five days every week. That's either 30 minutes on a treadmill, walking, jogging, or whatever activity that is a) cardiovascular and b) moderate intensity. This recommendation of ACSM is approved by many national health organizations, including the American Heart Assoc. (AHA) Strength training: Strength training makes a body look strong, lean, and upright with good posture. Strength training also has the important benefit of averting lean muscle loss. Lean tissue atrophies after age 25 in both men and woman, but takes a precipitous loss in men after 35 years of age. Weight lifting and axial loading stimulates bone growth, which is important as the rates of occurance in osteoporosis have become more common and prevelent in both genders at very young ages...