![]() Doing exercises that use your body weight for resistance (e.g.There are many ways you can strengthen your muscles, whether it’s at home or the gym. You can do activities that strengthen your muscles on the same or different days that you do aerobic activity-whatever works best for you. To gain even more benefits, do 2 or 3 sets. Try to do at least 1 set of muscle-strengthening activities. Try to do 8-12 repetitions per activity, which counts as 1 set. A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. To gain health benefits, you need to do muscle-strengthening activities to the point where it’s hard for you to do another repetition without help. Muscle-strengthening activities should be done in addition to your aerobic activity. Activities should work all the major muscle groups of your body-legs, hips, back, chest, abdomen, shoulders, and arms. Physical activities to strengthen your muscles are recommended at least 2 days a week. Want more tips on how you can add a variety of activities to your life? Check this out. Learn more about additional types of physical activity that are right for you. You need to feel comfortable doing moderate-intensity activities before you move on to more vigorous ones. If you have a history of a chronic disease, consider telling your doctor you are planning to increase your physical activity, including moving to more vigorous activity. If you haven’t been very active lately, however, increase your physical activity level slowly. Some people like to do vigorous activity because it gives them about the same health benefits in half the time. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity. You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two, each week. Learn more about getting started with physical activity to improve health. If you want to do more vigorous-level activities, slowly replace those that take moderate effort like brisk walking with more vigorous activities like jogging. If you are doing moderate-intensity physical activity, such as walking or hiking, you can talk, but not sing during the activity. Here are some examples of activities that require vigorous effort: If you’re being active at a vigorous level, you won’t be able to say more than a few words without pausing for a breath. You may use the Talk Test to gauge the intensity of your aerobic physical activity. Vigorous-intensity aerobic activity means you’re breathing hard and fast, and your heart rate has gone up quite a bit. Riding a bike on level ground or with few hills.Here are some examples of activities that require moderate effort: One way to tell if it’s a moderate-intensity aerobic activity is that you’ll be able to talk, but not sing the words to your favorite song. Moderate-intensity aerobic physical activity means you’re working hard enough to raise your heart rate and break a sweat. The main paid pricing plans include unlimited emails, and the price of the plan depends on the number of. After all is said and done, Benchmark does have a poorer delivery rate than its contemporaries. They also have a separate CRM called Benchmark ONE previously known as Hatchbuck. However, with the paid plans, Benchmark performs quite well. Intensity is how hard your body is working during a physical activity. Benchmark Email offers a free plan and two paid pricing plans. Benchmark also looks like a great email marketing service for bloggers. As long as you’re doing aerobic physical activities at a moderate- or vigorous-intensity, they count toward meeting the aerobic guideline. From pushing a lawn mower, to taking a dance class, to walking or biking to the store – these types of activities and more count. Authenticating your email domain helps prevent phishing and spoofing and helps your emails avoid the Spam folder.Aerobic activity or “cardio” gets you breathing harder and your heart beating faster. Email Domain Authenticationīy setting up email domain authentication, you confirming any emails being delivered with your domain are legitimate. By using a private domain, subscribers will recognize your company name and create brand trust. If you are using a public domain to send your emails, this will mean lower open rates. Public domains are intended for personal use, not commercial use. Internet service providers like Google, Yahoo, and Outlook filter large emails coming from public domains. If you don’t own a website or domain, several companies offer domains at low costs, Google Domains, Go Daddy, and Blue Host, to name a few. Check your website settings or contract details to obtain your email address. If your company has a website, it probably has an email address you can use. A domain is your company’s website address, e.g.,. ![]() When sending email marketing from an ESP such as Benchmark, using a private domain is essential.
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