Living Long, Living Healthy
VitalityRx is focused on helping you build a body filled with vitality and energy.
Typical Exercise Plan Components
Warm-Up (5-10 minutes):
Light cardio, like jogging in place or jumping jacks.
Dynamic stretching, such as arm circles, leg swings, and torso twists.
Strength Training (15-30 minutes):
Recommend a full-body routine or split it into upper and lower body days.
Focus on compound exercises that work multiple muscle groups at once, like squats, lunges, push-ups, rows, and deadlifts.
Aim for 3 sets of 8-12 repetitions for each exercise.
Cardio (15-30 minutes):
Choose an activity you enjoy, like running, cycling, swimming, or dancing.
Aim for a moderate intensity where you can talk but not sing.
Cool-Down (5-10 minutes):
Light cardio and static stretching, holding each stretch for 15-30 seconds.
Weekly Protocol
Strength Training: Aim for 2-3 sessions per week, allowing for rest days in between.
Cardio: Aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio per week. You can spread this out over several days.
Active Recovery: On rest days, consider activities like yoga, walking, or light stretching to promote recovery and flexibility.
Yoga
Incorporating yoga into your routine can have a profound impact on your overall health and well-being. Whether you're looking to improve your physical fitness, manage stress, or enhance your mental health, yoga offers a holistic approach to achieving a balanced and healthy lifestyle.
Our Customized Yoga routines help our clients with the following benefits:
Physical Benefits:
Improved flexibility: Yoga postures gently stretch and lengthen muscles, increasing flexibility and range of motion.
Increased strength: Many yoga poses require engaging and holding muscles, which builds strength and endurance.
Better posture and balance: Yoga focuses on body awareness and alignment, leading to improved posture and balance.
Pain relief: Yoga can alleviate chronic pain conditions like back pain, arthritis, and headaches.
Improved heart health: Yoga can reduce blood pressure, improve circulation, and lower the risk of heart disease.
Boosted immunity: Regular yoga practice may enhance the immune system's response to stress and disease.
Increased energy levels: Yoga can boost energy levels and combat fatigue through improved blood flow and oxygenation.
Mental Benefits:
Stress reduction: Yoga incorporates relaxation techniques like deep breathing and meditation, which help manage stress and anxiety.
Improved mental health: Yoga can alleviate symptoms of depression and anxiety, promoting overall mental well-being.
Enhanced focus and concentration: The mindfulness aspect of yoga helps improve focus and concentration.
Better sleep: Yoga promotes relaxation and reduces stress, leading to improved sleep quality.
Increased self-awareness: Yoga encourages self-reflection and mindfulness, fostering a deeper understanding of oneself.
Other Benefits:
Weight management: Yoga can aid in weight management by promoting healthy eating habits and reducing stress-related eating.
Improved body image: Yoga emphasizes self-acceptance and body awareness, leading to a more positive body image.
Increased self-esteem: Regular yoga practice can boost confidence and self-esteem through increased physical and mental strength.
Customized Fitness Plan
There is no shortage of exercise videos and recommendations on the Internet and on Whats App University. But we believe each body is different and we provide all our clients with a customized fitness and exercise plan unique to their physique, body flexibility and personalized feedback.