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News Room: Press Releases

Make the most of your visit to the gym

Lack of time is now one less excuse to avoid exercise. Research shows that just 30 minutes three to five times a week has powerful benefits for cardiovascular health and weight control. Begin with a little less time if you're just getting started, like 15 - 20 minutes, and build up to a 30-minute workout.

Whether you have access to a gym or prefer a home or outdoor workout, there's a plan for everyone. Here are some tips to get started.

Cardio benefits
Interval workouts, where cardio intensity is increased and decreased, maximize results in a short period of time.

At-home workout:
  • Intervals of walking and jogging can be done anywhere. Adjust pace and intensity according to how you're feeling.
  • Warm up: 5 minutes walking at a moderate pace
  • 3 to 5 minutes jogging
  • 1 to 2 minutes moderate to brisk walking after jog repeat sequence 3 to 4 times
  • Cool down: 5 minutes walking at a moderate pace
  • The goal would be to gradually increase the jog time and decrease the walk time. Then gradually increase the speed. At the gym:
  • A variety of equipment can be used to maintain interest and to challenge the body and heart. For a gym workout, the goal is also 30 minutes, three to five days a week.
  • Warm-up: 5 minutes walking at a moderate pace
  • 7 minutes on a bike
  • 7 minutes on an elliptical
  • 7 minutes on a treadmill
  • Cool-down: 5 minutes walking at a moderate pace

    Build muscle and burn fat
    Alternate weight-bearing exercises between arms and legs for what experts call "active muscle recovery," and add 30 seconds of cardio in between each set.

    At the gym:
  • 3 sets of 12 lat pull-downs
  • 30 seconds jumping jacks
  • 3 sets of 12 leg presses
  • 30 seconds jogging in place
  • 3 sets of 12 bicep curls
  • 30 seconds jumping jacks
  • 3 sets of 12 weighted squats
  • Add two more favorite leg and arm strength building, with cardio in between. At home:
  • 3 sets of 12 bicep curls with bands or light weights
  • 30 seconds on mini trampoline
  • 3 sets of 12 squats
  • 30 seconds jumping rope
  • 3 sets of 12 tricep kick-backs
  • 30 seconds jumping jacks
  • Repeat entire sequence.
    As one of New Jersey’s largest health systems, Virtua helps people be well, get well and stay well through a comprehensive range of health care services. Services are delivered through three health and wellness centers, three fitness centers, three acute care hospitals, primary and specialty physician practices with more than 240 physicians, urgent care centers, nine ambulatory surgery centers, home health services, two long-term care and rehabilitation centers, 12 paramedic units and a wide range of outpatient services. A leader in maternal and child health services, Virtua delivers more than 8,000 babies a year. Virtua also provides employment and wellness services to 1,700 businesses and corporations. An innovator in clinical and information technology such as electronic medical records, Virtua is recognized for its ground-breaking partnerships with GE Healthcare, Children's Hospital of Philadelphia (CHOP) and the Fox Chase Cancer Center. Virtua employs more than 8,700 people and has been honored as the #1 Best Place to Work in the Delaware Valley every year since 2007. It is the recipient of the Consumer Choice Award from the National Research Corporation. For more information, visit or