How to Do
The moderate muscle conditioning exercise 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 moderate muscle conditioning exercise.
Beginning
1. Stand shoulder-width apart with your feet shoulder-width apart.
2. As you take a huge step to the side with your left foot, press forcefully into your right foot.
Movement
1. Slowly drop your hips and bend your left leg while maintaining a straight right leg.
2. Raise yourself to a standing position and return your left foot to the starting position.
3. Carry on with the opposite side.
4. Perform 2–3 sets of 8–16 repetitions.
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.
