How to Do
The any dynamic exercise heavy should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the any dynamic exercise heavy.
Beginning
1. Standing tall with your legs straight and arms at your sides is a good way to start.
2. Kick one leg straight out in front of you with the opposing hand reaching for it. Rep on the opposite side by returning the leg to the ground.
Movement
1. With your feet shoulder-width apart, stand tall.
2. In a quick movement, lift one leg as high as you can.
3. Rep with the other leg, returning to the beginning position.
4. Alternate legs until you've completed the set.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
