As we age, staying physically active is more important than ever. Senior fitness workouts can help keep you healthy and active, and provide a number of other benefits. Here are som...To lose body fat and build muscle: Use enough weight that it's challenging to complete 8 to 12 repetitions and 1 to 3 sets—1 for beginners, 2 to 3 for intermediate and advanced exercisers. . Rest about 30 seconds to 1 minute between sets and at least one day between workout sessions.Resistance training is a form of strength training. It uses resistance to strengthen the muscles. Resistance bands are a good example of this, but resistance is also used in pilates, cable workouts, and weighted exercises. Exercises like squats and lunges are examples of resistance training since your muscles are working against the weight of ...Walking and thinking go hand in hand. In fact, according to a 2014 study, walking could increase creative output by an average of 60%. Take this principle to work by making your meetings mobile. You will set an active tone for your co-workers as well as get your blood pumping and increase your caloric output.The back squat also builds back strength as the back stabilizes and supports the bar. A more powerful lower body. A study in the British Journal of Sports Medicine found a strong correlation ...Der Club Oberursel überzeugt nicht nur mit den gemütlichen Saunen und einer auf 2 Etagen mit 2.000 qm großen, Trainingsfläche, sondern vor allem mit exklusiven Features im …Fitnessstudio Ten Weeks Fitness - Fitnessraum in Frankfurt am Main Süd. Personal Training-Ernährungsberatung- Power Plate -TRX- Kettlebell- EMS. Fitnessraum in …Walking reduces many of the risk factors for cardiovascular disease. Recent studies have found that walking increases aerobic capacity, meaning that it helps your body use oxygen more efficiently. Walking has also been found to reduce systolic and diastolic blood pressure, as well as body fat percentage.Brace your core. Crunch your ribs toward your pelvis using your abdominal muscles to initiate and complete the movement. Exhale as you come up and keep your neck straight, chin up. Hold at the top of the movement for a few seconds, breathing continuously. Lower slowly back down, but don't relax all the way.Queensland Health (Australia): Sponsors a 10,000 steps program, encouraging Australians to aim for increased daily activity using step-counting pedometers U.S. …The push-up test is often used to measure upper body muscular endurance. To do this test, do as many push-ups as possible before you break form. This may also be a timed test to see how many you can perform in a minute. Once you have your number, you can compare how your performance matches up with others in your age and sex category.Summary. Flexibility is the ability to move your joints without restriction. Flexibility exercises help improve your range of motion. They can also decrease your risk of falls and injury during daily activities. Stretches improve blood flow to your joints and increase the production of synovial fluid to keep your joints lubricated.A Guide to Cold Weather Walking. Woman lacing up her sneakers. Walking is an excellent form of exercise that offers numerous benefits for your overall health and …Whether you need a post-workout boost, a convenient meal replacement, or a healthy snack, protein shakes can help you meet your fitness goals. But not all protein shakes are created equal. That's why we researched the best protein shakes of 2024, based on ingredients, taste, nutrition, and customer …These muscles help straighten your knees. Running, biking, and other daily activities can result in tight quadricep muscles. These three easy stretches for tight quadriceps, including the standing quadricep stretch, can help. Hold each stretch for 30 seconds. Stop the stretch if you feel pain. The stretches can be performed several times …By definition, Pilates is a system of repetitive exercises performed on a yoga mat or other equipment to promote strength, stability, and flexibility. Pilates exercises develop the body through muscular effort that stems from the core. The technique cultivates awareness of the body to support everyday movements that …2020 Trailblazer Award. 2019 Best Consumer Health Website. From pregnancy to kids' health to parenting tips, get the facts and guidance you need to feel confident about the choices you make for you and your family.Research suggests that doing a combination of both cardio (aerobic exercise) and strength training (resistance exercise) has greater benefits for weight loss, fat loss, and heart and lung fitness over 12 weeks than doing only cardio or only strength training. Flexibility workouts with stretches may also offer benefits such as reduced ...Another component that makes F45 unique is the F45 Challenge, a highly promoted fitness and lifestyle challenge that takes place four times per year. Each challenge lasts 45 days and includes nutrition advice, dietary guidance, fitness testing, and of course, the workouts. F45 teams compete against one another to …May 2, 2023 · Best for Cross-Training: Orangetheory Fitness. Best for Amenities: 24-Hour Fitness. Best Budget Membership: Planet Fitness. Best for Frequent Travelers: Anytime Fitness. Best for Bodybuilders: Gold’s Gym. Best for Luxury and Amenities: Equinox. Best for Machines and Muscle Isolation: LA Fitness. Sports psychology is the study of how psychological factors influence sports, athletic performance, exercise, and physical activity. Sports psychologists investigate how participating in …Summary. Flexibility is the ability to move your joints without restriction. Flexibility exercises help improve your range of motion. They can also decrease your risk of falls and injury during daily activities. Stretches improve blood flow to your joints and increase the production of synovial fluid to keep your joints lubricated.Find 188 different ways to say very well, along with antonyms, related words, and example sentences at Thesaurus.com.Prevention. The Health Benefits of Exercise. By Richard N. Fogoros, MD. Updated on August 11, 2023. Medically reviewed by Jeffrey S. Lander, MD. Engaging in …Neuroplasticity is the brain's ability to change and adapt due to experience. It is an umbrella term referring to the brain's ability to change, reorganize, or grow neural networks. This can involve functional changes due to brain damage or structural changes due to learning. Plasticity refers to the brain's malleability or ability to change ...Why We Love It. At both its lowest and highest intensities, the Bluefin Fitness Ultra Slim Power Vibration Plate adds a powerful challenge to any workout—so we think it’s best for intermediate and advanced users only. We found it easy to use and compact for easy storage between workouts.When it comes to choosing a gym, there are plenty of options available. Two popular choices are Planet Fitness and traditional gyms. One of the key advantages of Planet Fitness ove...Perform the circuit once for a 10- to 15-minute workout, repeating up to 6 times for a longer, more advanced workout. Add extra rest periods as needed. Warm-Up: Light-moderate cardio for 3 to 5 minutes. Recommended Workout: Circuit style —Perform each exercise for 30 to 60 seconds, one after the other with very little rest in between …Walking and thinking go hand in hand. In fact, according to a 2014 study, walking could increase creative output by an average of 60%. Take this principle to work by making your meetings mobile. You will set an active tone for your co-workers as well as get your blood pumping and increase your caloric output.Are you looking to get fit and socialize in your area? Look no further than Silver Sneakers programs. Silver Sneakers is a fitness program designed specifically for seniors aged 65...Best Online Exercise Classes of 2024. Best Overall: Daily Burn. Best for Yoga: Yoga With Adriene. Best In-Studio: Classpass. Best Live: Tracy Anderson. Best With Community: Alo Moves. Best for Meditation: Glo. Best for Cycling: Peloton. Best for a Time Crunch: Obé Fitness.To perform the Rockport walking test: Warm up for 5 to 10 minutes with easy walking. Start your stopwatch and immediately start walking as fast as you can. Make every effort to push yourself, but avoid j ogging. At the end of the 1 mile, stop your stopwatch and record your time in decimals. For example, 11 minutes plus (30 seconds ÷ 60 seconds ...Sep 16, 2022 · Skill-Related Fitness Components. The six skill-related fitness components are agility, balance, coordination (hand-eye and/or foot/eye), power, reaction time, and speed. If you're already meeting the ACSM guidelines and you want to do more to train for a specific fitness-related goal, consider the six skill-related fitness components. Are you ready to take your fitness journey to the next level? Look no further than PlanetFitness.com, your one-stop destination for expert tips, advice, and resources to help you a...Nutrition. Breaking Down Diet Culture Meal Plans Meal Delivery Services Diets Cooking and Meal Prep Nutrition Facts Nutrition Basics Sports Nutrition. Good nutrition is a foundation of good health. From eat well fundamentals to healthy cooking tips to recipes, get the know-how you need to make a good-for-you diet …Jan 14, 2017 · Here are some other benefits you may get with regular physical activity: Helps you quit smoking and stay tobacco-free. Boosts your energy level so you can get more done. Helps you manage stress and tension. Promotes a positive attitude and outlook. Helps you fall asleep faster and sleep more soundly. Cross-training helps balance your muscle groups because it helps to strengthen muscles that are used less during running. You can focus on specific areas—such as your upper body—that don't get worked as much while running. You'll maintain or even improve your cardiovascular fitness with cross-training.Due to its lower maximum resistance, this home gym isn't well-suited for heavy strength training. Best for Beginners. TUT Fitness Trainer. TUT Fitness. View On Tuttrainer.com $1,000. Pros. Wall-mounted. Lightweight. Versatile. Cons. Lighter maximum resistance. ... REP Fitness' Functional Trainer FT 5000 2.0 is a …Brace your core. Crunch your ribs toward your pelvis using your abdominal muscles to initiate and complete the movement. Exhale as you come up and keep your neck straight, chin up. Hold at the top of the movement for a few seconds, breathing continuously. Lower slowly back down, but don't relax all the way.At Live Well, in our very own boutique fitness studios, we provide a safe training environment that helps support people with Chronic Diseases. Our professional and experienced coaches work closely with referring health professionals to better client results. Read More. Live Well Services.Duration: The minimum time for moderately intense aerobic exercise is 30 minutes per day on 5 days each week, but you will get even more benefits if you can exercise for 60 minutes per day. You can break up exercise into shorter workouts of at least 10 minutes at a time. The total should be at least 150 minutes per week. Frequency: You … Play Video. 'In just 3 months, Manuel was able to work with underlying physical limitations and still transform my body - shedding fat and building muscle. His focus on form versus loading weight has shown me how important proper technique is and the results don't lie! With the at home workouts plus the virtual and in-person training sessions ... Workouts to Improve Cardiovascular Endurance: Walking. Biking. Swimming. Cardiovascular endurance is a measure of your physical fitness. Good endurance makes everyday activities such as climbing stairs or carrying groceries easier and less tiring. Cardiovascular endurance can be improved through regular exercise.Body composition is the term used in the fitness and health community to refer to the percentage of fat, water, bone, muscle, skin, and other lean tissues that make up the body. ... All types of exercises can help with body composition, especially if you weren’t very active before. Strength training and …Physical fitness is achieved through exercise, among other factors.Photo shows Rich Froning Jr., four-time winner of "Fittest Man on Earth" title.. Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations, and daily activities.Physical fitness is generally achieved through proper …Jun 20, 2021 · Exercise intensity is one of the important components of your workout program. It's the "I" in the F.I.T.T. (Frequency, Intensity, Time, Type) Principle, a set of guidelines that can help you set up a workout routine. Measuring your workout intensity and using that information to plan your future workouts can help you reach your fitness goals . A balanced diet indicates a meal pattern that includes adequate calories, fat, protein, and carbohydrate, as well as micronutrients, to support overall bodily function and well-being. As the nutrition facts panel alludes to, most adults need somewhere between 2000 and 2500 calories per day, but these needs vary …Treadmill Workouts. 30-second sprint intervals: Speed work using fast running intervals and jogging. Side-stepping workout: Combines walking, running, and side shuffles. Walk the hills/run the flats: Alternate between running and walking on an incline or flat. Calorie blasting pyramid workout: Combine running and …At Live Well, in our very own boutique fitness studios, we provide a safe training environment that helps support people with Chronic Diseases. Our professional and experienced coaches work closely with referring health professionals to better client results. Read More. Live Well Services.As we age, it’s important to stay active and healthy. Silver&Fit® is a fitness program designed specifically for seniors that helps them stay in shape and maintain their health. Si...Nov 9, 2021 · Kids' Health. Research shows that children who have their physical and emotional needs met have a lasting sense of well-being. In one study, children raised on nutritious foods had higher self-esteem and fewer social problems than those who had a less healthy diet. Active kids, meanwhile, report sounder sleep and an easier time dealing with ... If you’re looking for a fitness professional who knows how to keep it fun and real, then you’re going to want to check out Roxie Jones for inspiration on Instagram. Founder of BodyROX, Roxie is a trainer and fitness coach, providing virtual one-on-one coaching, group coaching, and strength training classes on demand and live.Mar 30, 2022 · Yoga Advice for All Levels. Yoga is a form of exercise that incorporates mental and spiritual practices into physical movement. It consists of different asanas or yoga poses — standing or on the ground — that flow into one another. Practicing yoga can help you relax, build strength, and improve flexibility. Whether you're a beginner or a ... The minimum age to sign up for a membership with LA Fitness is 18. Those who are between the ages of 14 and 17 can sign up with a parent or legal guardian. LA Fitness is a popular ...Reward yourself. Reward yourself for every workout you do, no matter how small: Give yourself time to listen to music or read a book, time to soak in a hot tub or browse in a bookstore. Every month, plan bigger rewards like a massage or a night out. Knowing you get a treat is a great motivator. Get some help.Best Overall: The Fitness Mindset. Courtesy of Walmart. Buy on Amazon Buy on Walmart. "The Fitness Mindset" is an everything guide to living a fitter, more energetic life which is why we chose it our best overall pick. Throughout the book, fitness coach Brian Keane will help you strengthen every part of your fitness routine—your …The minimum age to sign up for a membership with LA Fitness is 18. Those who are between the ages of 14 and 17 can sign up with a parent or legal guardian. LA Fitness is a popular ...The Eufy’s P2 Smart Scale earned a perfect score for setup, precision, data storage, ease of use, and overall value. We found that the scale was easy to set up, seamlessly paired with a smartphone, and quickly connected to the corresponding app. The scale can also link to Apple Health and Fitbit.Summary. Flexibility is the ability to move your joints without restriction. Flexibility exercises help improve your range of motion. They can also decrease your risk of falls and injury during daily activities. Stretches improve blood flow to your joints and increase the production of synovial fluid to keep your joints lubricated.Vegetables. Whole grains. Legumes (including beans, peas, and lentils) Lean protein. For stages 1 and 2 kidney disease, you may have very few or no restrictions on what you eat or drink. The DASH (Dietary Approaches to Stop Hypertension) diet is commonly recommended to people with early stages of …As we age, our bodies become less efficient at processing and utilizing nutrients. This means that it is important to pay special attention to our nutrition in order to stay fit an...Aug 11, 2022 · 7-Day Healthy and Balanced Meal Plan Ideas: Recipes & Prep. 7-Day 1,200 Calorie Meal Plan & Recipe Prep. 7-Day Muscle Gain Meal Plan & Recipe Prep. 7-Day Carb-Cycling Meal Plan & Recipe Prep. 7-Day 1,500-Calorie Meal Plan & Recipe Prep. 7-Day Meal Plan & Recipe Prep to Lower Cholesterol. 1-Week 3,000-Calorie Meal Plan. Day 1: Cardio, Strength, and Stretch. These workouts are short and simple and should take you 35 to 45 minutes. Workout 1: Beginner cardio — Length: 20 minutes. Workout 2: Basic strength — Equipment Required: Light dumbbells, an exercise ball, or chair and a mat— Length: 10 to 15 minutes. Workout 3: Soothing stretch.Here is a recommended stretching routine. Start at the top and go to the bottom. Stretch every muscle in your body from. the neck to the calves, concentrating on your thighs, hamstrings, chest, back, and shoulders. Stretch to tightness, not to pain, and hold each stretch for 10 to 15 seconds. Do not bounce.Verywell Fitness. Saturday, September 17, 2022. Power ACV Keto Gummies (Negative Response?) It Is An All-Natural ... Vita Sential ACV Gummies The enhancement you add to your eating routine can work on general well-being and lifts your invulnerable framework. ... during the underlying 3-4 weeks of a ketogenic diet by ingesting a very decreased …To get the most out of this form of meal planning, select freezer-friendly recipes like soups, casseroles, and egg dishes. Once everything is made, divide portions into freezable containers. Invest in freezer-safe containers and be sure to let meals cool before freezing. Then, when dinnertime rolls around later in …2 sets of each exercise, 10-20 min. Stretch. 5 min. 5 to 10 min. 5 min. 5 to 10 min. 5 min. Your cardio workout on days one and six is 25 minutes long, but you should workout at your fitness level. If you need to start with 10 or 15 minutes just to see how things feel, feel free to do that.Mar 15, 2022 · But it can be confusing as to how much exercise you need. The Centers for Disease Control and Prevention (CDC) recommends that adults over 65—who do not have limiting medical conditions—get a minimum of 150 minutes of moderate-intensity aerobic physical activity each week. Alternatively, they can do at least 75 minutes of vigorous-intensity ... Exercise improves your overall cardiac function so that you can pump more blood with each heartbeat. Exercise reduces your blood pressure, especially if you have essential hypertension. Exercise improves your overall vascular function. Exercise helps to prevent atherosclerosis, the disease that causes heart attacks, …Day 1: Cardio, Strength, and Stretch. These workouts are short and simple and should take you 35 to 45 minutes. Workout 1: Beginner cardio — Length: 20 minutes. Workout 2: Basic strength — Equipment Required: Light dumbbells, an exercise ball, or chair and a mat— Length: 10 to 15 minutes. Workout 3: Soothing stretch.Aug 11, 2022 · 7-Day Healthy and Balanced Meal Plan Ideas: Recipes & Prep. 7-Day 1,200 Calorie Meal Plan & Recipe Prep. 7-Day Muscle Gain Meal Plan & Recipe Prep. 7-Day Carb-Cycling Meal Plan & Recipe Prep. 7-Day 1,500-Calorie Meal Plan & Recipe Prep. 7-Day Meal Plan & Recipe Prep to Lower Cholesterol. 1-Week 3,000-Calorie Meal Plan. Mar 30, 2023 · A fitness test, also known as a fitness assessment, comprises a series of exercises that help evaluate your overall health and physical status. A wide range of standardized tests is used for these exams, including body composition tests, cardio stress tests, endurance tests, and range of motion tests. The tests are considered the starting point ... Mar 30, 2022 · Power Rack. A power rack is a piece of weight training equipment. It looks similar to a Smith machine or squat rack and functions as a spotter for free weight exercises. Use the power rack for exercises like squats, deadlifts, shoulder presses, rows, and more. 8 Best Power Racks. 22 Fun Hiking and Walking Games. Physical Activity and Fitness for Preschoolers. Fun Activities for Bored Kids. Kickball Games and Variations. Active Valentine's Day Party Games for Kids. How to Play Capture the Flag. Jump Rope Games and Activities for Kids.Summary. Flexibility is the ability to move your joints without restriction. Flexibility exercises help improve your range of motion. They can also decrease your risk of falls and injury during daily activities. Stretches improve blood flow to your joints and increase the production of synovial fluid to keep your joints …Alcohol and Fitness. Based on how alcohol impacts muscle growth, fat reduction, hormones, sleep, and nutrition, it's clear that the substance does not positively contribute to overall fitness levels. This will vary in severity based on the frequency and quantity of alcohol consumption, which allows many to find a …Are you looking to get fit and socialize in your area? Look no further than Silver Sneakers programs. Silver Sneakers is a fitness program designed specifically for seniors aged 65...Learn how to do a 20-minute strength training workout for seniors with dumbbells or household items. This workout targets all the major muscle groups and …For general health, try moderately-intense cardio 30 minutes a day, five days a week, or vigorously intense cardio for 20 minutes a day, 3 days a week.You can also do a mixture. For weight loss and/or to avoid regaining weight, you may need to do more than 300 minutes of moderate-intensity activity a week …Multiple studies have examined the effects of walking on weight loss, many with positive results. A 2017 study in The Journal of Nutrition, for example, found that walking enhanced the weight loss effects of a 12-week energy-restricted diet. Subjects who included walking in their weight loss plan lost 1.8 kg (or nearly 4 pounds) more body ...Treadmill Workouts. 30-second sprint intervals: Speed work using fast running intervals and jogging. Side-stepping workout: Combines walking, running, and side shuffles. Walk the hills/run the flats: Alternate between running and walking on an incline or flat. Calorie blasting pyramid workout: Combine running and …Fitnessstudio Ten Weeks Fitness - Fitnessraum in Frankfurt am Main Süd. Personal Training-Ernährungsberatung- Power Plate -TRX- Kettlebell- EMS. Fitnessraum in …Your resting heart rate is the number of times your heart beats per minute (bpm) while at complete rest. It is an indicator of your physical fitness. Your resting heart rate will decrease as your heart becomes stronger through aerobic exercise training. A low resting heart rate indicates better fitness in people who are in athletic training or ...Body composition is the term used in the fitness and health community to refer to the percentage of fat, water, bone, muscle, skin, and other lean tissues that make up the body. ... All types of exercises can help with body composition, especially if you weren’t very active before. Strength training and …Aerobic exercise requires increased oxygen to supply working muscles, which causes your heart rate and breathing to increase. Aerobic exercise, also called “cardio,” …
There are plenty of things you can do to help your children grow strong—in body, mind, and spirit. We cover the basics of kid's health, including nutrition, fitness, …. Crain detroit
Getting fit and toning up can be a challenge. With so many different types of exercise machines on the market, it can be hard to know which one is right for you. An ellipse exercis...Here's a closer look at how it can help you at different stages of life and fitness levels. For Athletes . Proprioceptive training is used with athletes all the time to both rehab and prevent …Are you looking to take your fitness journey to the next level? Look no further than Echelon Fit, a leading provider of connected fitness equipment and virtual classes. With a rang...Dec 1, 2023 · Walk While You Work. Change Your Commute. Make Socializing Active. Take the Stairs. Run Errands on Foot. Whether or not fitness is part of your weekly routine, you likely know it's one of the best things you can do for your physical, mental, and emotional health. Exercise can significantly reduce your risk of a myriad of health issues ... Aug 30, 2023 · 4.8 to 5 stars: These are the best fitness mirrors we tested. We recommend them without reservation. 4.5 to 4.7 stars: These fitness mirrors are excellent—they might have minor flaws, but we still recommend them. 4.0 to 4.5 stars: We think these are great fitness mirrors, but others are better. Dec 18, 2023 · If you use that base to build new habits, you may have more success. "One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top," says author James Clear in his book Atomic Habits. "This is called habit stacking. Rather than pairing your new habit with a particular ... Fitnessstudio Ten Weeks Fitness - Fitnessraum in Frankfurt am Main Süd. Personal Training-Ernährungsberatung- Power Plate -TRX- Kettlebell- EMS. Fitnessraum in …Oct 18, 2021 · The PAR-Q is a simple self-screening tool that is typically used by fitness trainers or coaches to determine the safety or possible risks of exercising based on your health history, current symptoms, and risk factors. It also can help a trainer create an ideal exercise prescription for a client. All the questions are designed to help uncover ... Walking reduces many of the risk factors for cardiovascular disease. Recent studies have found that walking increases aerobic capacity, meaning that it helps your body use oxygen more efficiently. Walking has also been found to reduce systolic and diastolic blood pressure, as well as body fat percentage.Cross-training helps balance your muscle groups because it helps to strengthen muscles that are used less during running. You can focus on specific areas—such as your upper body—that don't get worked as much while running. You'll maintain or even improve your cardiovascular fitness with cross-training.Sports nutrition is the foundation of athletic success. It is a well-designed nutrition plan that allows active adults and athletes to perform at their best. It supplies the right food type, energy, nutrients, and fluids to keep …Nov 17, 2021 · Physical activity can help children and adolescents build strong bones and muscles, keep weight steady, promote better sleep, and protect against several diseases, including heart disease, cancer, and diabetes. A regular fitness routine can even reduce feelings of anxiety and depression in kids. Now more than ever, it can be tricky to get kids ... Research suggests that doing a combination of both cardio (aerobic exercise) and strength training (resistance exercise) has greater benefits for weight loss, fat loss, and heart and lung fitness over 12 weeks than doing only cardio or only strength training. Flexibility workouts with stretches may also offer benefits such as reduced ...The Bonding Benefits of Active Family Time. The benefits of family time are pretty clear. Strong family bonds are essential for kids' social and emotional development, and for everyone's well-being—adults and children. But especially as kids grow, it's harder and harder to fit in that important family time. Shared meals can help you bond ...Oct 18, 2021 · The PAR-Q is a simple self-screening tool that is typically used by fitness trainers or coaches to determine the safety or possible risks of exercising based on your health history, current symptoms, and risk factors. It also can help a trainer create an ideal exercise prescription for a client. All the questions are designed to help uncover ... Verywell Fitness. Saturday, September 17, 2022. Power ACV Keto Gummies (Negative Response?) It Is An All-Natural ... Vita Sential ACV Gummies The enhancement you add to your eating routine can work on general well-being and lifts your invulnerable framework. ... during the underlying 3-4 weeks of a ketogenic diet by ingesting a very decreased …Duration: The minimum time for moderately intense aerobic exercise is 30 minutes per day on 5 days each week, but you will get even more benefits if you can exercise for 60 minutes per day. You can break up exercise into shorter workouts of at least 10 minutes at a time. The total should be at least 150 minutes per week. Frequency: You ….