| Spring is in the air. For many people that means it's time to get outside and enjoy the warmer weather. But it can also mean it's time to start thinking about getting back in shape after the long winter months. If you're busy but want to start fitting a little exercise into your day or week, here are a few suggestions to help get you moving in the right direction. (Please Note: Always be sure to check with your doctor prior to beginning a new exercise routine!)
The Walk/Run Combo (40 minutes): Start off this routine with 5 minutes of stretching. Five minutes (when stretching) is longer than you think, so by the time you're done, you'll be ready to move your body. Next, it's on to the cardio portion of the workout. Some of you may like jogging, but it's not necessarily something everyone enjoys. If you identify with the latter, simply replace the running with either power-walking or a combination of walking and running.
The first step is to strap an old watch to your wrist. This way you know the exact amount of time that has elapsed. Head out for a run through your neighborhood, and, as soon as you hit the 15-minute mark, turn back. Like magic, you'll be home in a half hour. Spend an additional five minutes stretching, and you're done. The entire workout has only taken 40 minutes out of your day!
Once again, this technique works well for power-walkers and for interval running. Interval running is nothing more than alternating walking with running for specific amounts of time. Start with one minute of walking followed by one minute of running and so on, until you reach 30 minutes. As you get stronger, increase the amount of running time and decrease (if you wish) the amount of walking time.
Circuit Training (30 minutes + possible drive time to a gym): This workout is great for anyone with a gym membership, as well as those who have decent weight equipment sitting around in their garage. Chances are both have gone unused because of the preconceived notion that gym workouts take several hours. Not true. Circuit training combines weight training with cardio by featuring lighter weights, more repetitions, and less time in between sets. Here's how it works: Start by picking one exercise for each body part. For example, bench press for chest, military press for shoulders, curls for biceps, sit-ups for stomach, etc. Set them up in your desired order and that becomes your "circuit." Do one set of each exercise and without resting, continue on to the next exercise. Once you've completed the circuit, rest for 3 minutes and do it again. Concentrate on using lighter weights and keeping your repetitions in the 12 to 15 range. If you get through each circuit in 8 m inutes, and you rest for 3 minutes in between, your total workout time is 30 minutes. Add a few minutes for stretching, and you're toned and ready to face the world.
Play a Sport (30 to 45 minutes): Playing a little one-on-one basketball, swimming laps, or hitting a punching bag are amazing workouts. Don't be surprised at how quickly 30 minutes will pass when you combine your workout with some type of game or sport. The downside to this type of workout, however, is it usually requires either another participant or specific equipment. Make sure you really like the sport before investing too much time, energy, or money into making it part of your regular workout.
The Anywhere Workout (10 to 30 minutes): This is a good option for those days when you're extremely busy or stuck in a location where you can't utilize the aforementioned workouts. Start by stretching for a full 10 minutes. This should be vigorous stretching where you hold each stretch for 20 seconds. After that, if you feel up to it, spend the next 10 minutes alternating sets of push-ups and various forms of sit-ups (classic sit-ups, crunches, twists, etc.). If you still have the time and energy, then do several intervals with a jump rope. This underrated cardiovascular exercise can travel anywhere, and it will work wonders on your calves.
The most important thing you should take from this article is the notion that it's not necessarily important to pick just one workout. Use all of them. If you mix up your routine, don't be surprised if you end up working out more. You may also find that it's easier to set aside a half hour of your day, every day, than it was to set aside two hours, three to four times a week.
|
|
No comments:
Post a Comment