Time Sensitive Workout Routines
Most people lead very busy lives.
Both arrived home about the same time and were tired from a hard days work with children to get to and from scouts and sports practices, never mind the fact they still had dinner to prepare. Both would like to unwind and even get some exercise, but when?
Dedicating time for exercise is one of the greatest obstacles to people becoming or staying physically fit. Many people don’t have physically demanding jobs but are no less tired than those who do. They simply haven’t gotten in any exercise. Many people will tell you they don’t have time to fit in a 60 to 90 minute workout by days end with all they have to do.
On top of the time, exercise can be uncomfortable. You can’t do anything about the discomfort because when you exercise it does work the muscles and does create discomfort; however, the chemicals that your body produces can also produce an “exercise high” after the fact.
Everyone can find time during their busy day to get more exercise in.
God gave to everyone 24 hours in a day. How each of us prioritizes our time will be different. Those who struggle to find time for a workout routine simply prioritize their time differently than those who spend an hour at the gym everyday. The secret is not to prioritize workout routine ahead of your work or family, but to find “hidden” time for that workout.
I will not argue here that a 15 minute workout is equal to a 60 minute workout, but that is not the point. Our goal is to show the average person there is a workout routine they can do to improve or maintain their fitness and overall health.
There are many exercise benefits.
If you are like many people you want to feel better, have more energy, and even extend your life expectancy. If that is you look no further than old-fashioned exercise for the solution. The merits of regular workout routines include preventing chronic health problems, promoting ideal weight, and providing for longer and deeper sleep.
Here are seven specific ways exercise can improve your life according to the Mayo Clinic.
1. Exercise improves your mood.
Physical activity stimulates various brain chemicals which tend to leave you feeling more relaxed and in a better mood than before you worked out. Exercise will also help you look better, which in turn gives you more confidence. Increased confidence will help you in all areas of your life. Regular physical activity can also help prevent you from becoming depressed.
2. A regular workout routine will help fight against chronic diseases.
Regular physical activity can help you prevent, or manage high blood pressure as well as control your cholesterol levels. Regular physical activity boosts high-density lipoprotein (HDL), or “good,” cholesterol while decreasing triglycerides thereby keeping your blood flowing smoothly by lowering the buildup of plaques in your arteries.
Cancer is one of the most feared diseases. Regular exercise can help prevent some types of cancer. It can also help prevent osteoporosis and type 2 diabetes.
3. Exercise helps you manage your weight.
When you exercise you burn calories. The more intense the exercise, the more calories you burn. Burning more calories helps you burn excess fat. The majority of Americans could benefit from losing excess fat through exercise.
4. Your energy will increase when you regularly exercise.
If you want more energy to do the activities you enjoy most you will want your heart and lungs to be more efficient. Physical activity brings oxygen and nutrients to your cells and will cause your entire cardiovascular system to work more efficiently. Your heart and lungs are the engine of your cardiovascular system.
5. Deeper and more restful sleep comes from regular exercise.
A good night’s sleep can improve your concentration, productivity and mood. Physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. Timing is important, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you’re having trouble sleeping, you might want to exercise earlier in the day. There are many people who have serious sleep challenges that would be improved with exercise.
6. Exercise can put the spark back into your sex life.
Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. Regular physical activity can lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise, especially as they get older.
7. Exercise can be fun!
Physical activity can be fun by doing different activities and making it more social. Take up ballroom dancing or join a pilates class. Check out your local YMCA or recreation department for activities to join. Play outdoor games with your children or grandchildren! Organize neighborhood kickball, basketball, or capture the flag games. Rediscover your childhood! Some communities offer a variety of competitive sports to join!
The important thing to do is find a physical activity you enjoy, and do it. Boredom is a state of mind. It is a mind set that YOU have control over. Change your approach if you are finding that you are bored. The important thing is to get active!
A good workout routine consists of four components.
Good workout routines will help build your endurance, strength, flexibility, and balance. Your exercise program needs to incorporate exercises that work each of those components.
A very simple principle for building endurance is to be active for longer periods of time. That may be an over simplification, but for most people it works.
What that means is you want to get your heart rate working a bit harder for increasingly longer periods of time. Two general rules you can use are either using a target heart rate of 220 minus your age or the conversational check. If you can easily hold a conversation while doing your workout routine you probably aren’t working hard enough. If you are struggling to talk you are probably working too hard.
Endurance Workout Routines.
Your workout routine needs to include aerobic training. You can buy aerobic dance workout DVDs, join the club, and do all the other things that you have said you are going to do, but if you haven’t done it before what has really changed this time?
I would certainly encourage all those things or even swimming, one of the great exercise programs there is. I know from experience that for too many of you time will hinder you.
Jumping rope and walking are two very simple, cost effective, and time efficient ways to improve your endurance. Done consistently both those exercises will benefit you physically and emotionally.
Walking for fitness.
The first thing on your list should be to walk more. It is also the easiest place to start. You can increase the amount you walk without even taking time out to walk. Let me explain.
A good target for a middle aged man about 5′ 10″ and weighing 190 pounds (median height and weight) would be to get 5,000 to 7,000 steps per day, before working out. Of course that number will depend entirely on what your eating and drinking habits are like.
According to a UN report the average American consumes nearly 4,000 calories per day. If you are any where near that you will need to work on your diet as well. That level of caloric intake will require more steps to be taken – literally and figuratively.
Purchasing a pedometer would be your first step. Once you have that you will want to track the number of steps you take in a day. If you are about 6′ tall your average stride would be somewhere around 2′ 4″. If you take 7,000 steps in a day you will walk a little over 3 miles. That would be a great goal.
Here is a simple way you can increase the amount you walk. First, begin parking in the furththest parking spot at the mall, grocery store, and at work. Then three or four times during the day take a 10 minute walk break and simply walk out to your car and back or up and down a couple flights of stairs. Begin doing that every day and you will see a difference in no time.
A great walking program is Nordic walking. Nordic walking involves the use of poles (ski poles), which causes you to use 90% of your body while walking. If you were do a minimum of 15 minutes during your lunch time or during the day that would be of great benefit to you. As you get more fit you could just increase the pace of the walk.
Skipping rope is a great workout.
Jumping rope not only works the heart and lungs, but it works your entire body. Another benefit is that for the time expended it burns lots of calories. Ten minutes of jumping rope at 120 jumps per second (yes, that is fairly rapid) will burn as many calories as walking an 18-hole golf course. Most people will find more time to jump rope for 10 minutes than they will to regularly golf 18 holes.
There are so many routines you can do with the jump rope you can really work your coordination, strength, and balance all with one exercise. Jump rope can be fun to do, why else do you think children have done it for generations?
An excellent jump rope is inexpensive and you can take it with you anywhere. No matter where you are you can find a place outside, inside, at home, in a hotel, or at work where you could jump rope for 5 to 10 minutes and get your aerobic workout done.
Strength workout routine
For most people who simply want to participate in some recreation, be a part-time athlete, or even just be more productive on the job physical strength training should be part of your workout routines.
Here you want to work your core muscles. Your abs and back are very important to have strong. Your legs, arms, and shoulders would be next.
There are not many exercises you need to do to get a decent workout in. The exercises can rely solely on your own body-weight.
By including Nordic walking and or skipping rope in your workout you will already be working to tone your muscles. You could even begin jumping rope with a much heavier rope and work your arms even more. Those exercises allow you to spend less time on the true strength building exercises we incorporate.
The three key exercises that make up the strength portion of our routine are push-ups, planks, and stability ball exercises. Do the “sun salutation” stretching exercise first thing in the morning and include push-ups and you will have knocked off one good portion of the routine in the first 10 to 20 minutes of the day. Later in the day you can easily find time to work in the planks and a few stability ball exercises.
You can do planks on the ground or on an exercise ball. The advantage of doing it on the ground is you can do them anywhere and anytime. Doing them on the stability ball will work more muscles and your balance but you will need to have a ball with you. Planks will replace doing crunches, which will save your back. If you do them on an exercise ball add a circular motion with your arms moving both clockwise and counter-clock wise.
One last exercise to add would be hindu squats. This exercise will work your legs and your heart.
To see how to do these exercises go to the workouts page at physical-education-institute.com.
You need to have stretching as part of your routine.
The workout routine we have shown you so far can easily be done in a typical day. This routine has only included one stretching routine, the sun salutation. Stretching can be uncomfortable and takes time so we need to figure out where that time will come from.
People will tend to do more stretching exercises if they think about doing that outside their regular routine. If you do a series of stretches while watching television in the evening or even while listening to some music in a quiet spot you will find that you can also fit those into your busy schedule.
You can do several stretches simply by sitting or lying on the floor. To choose some stretches you can do, and vary from day to day, while watching television, helping your kids with their homework, or waiting to pick them up at some activity go to the stretches page at physical-education-institute.com.
Here is a sample schedule.
What might a typical day look like with this workout routine in mind. Well, my day would look something like this.
6:00 am Get-up, get some water to drink, walk around a bit to get my body warmed up. Do the sun salutation with push-ups. I do 3 push-ups each cycle and do 10 cycles. It takes up to 10 minutes.
6:10 – 7:00 am Shower, breakfast, read, get kids off to school and leave for work.
8:00 – 4:00 Work. Take at least two 10 minute walk breaks during the day. Take one in the morning and one in the afternoon. During 30 minute lunch take 15 minutes to do a Nordic walk.
4:00 – 9:00 Family stuff. Do your errands, get dinner, be with children…In that time I find 15 – 20 minutes to do my planks, skip rope, and stability ball exercises. Skip rope and 1 set of planks is crucial.
After 9:00 Whatever you do, do it, and take 15 minutes to stretch your body.
Do this everyday and your workout routine will become routine.
By skeeze from Pixabayworkout
someone is helping me stretch after my run 🙂
By carrie-ann-nelson on 2005-04-05 18:52:19