Quick Workouts For The Busy Person
For all you know, this could be your golden age as a sedentary creature, but not quite. Fortunately, many enterprising fitness trainers have developed quick but intense workout routines that defer to your schedule.
Quick workouts are strength training exercises designed to take no more than 10 to 20 minutes of your day. They pack much intensity in a short span of time, helping you bulk up and tone your muscles. Additionally, they hasten your metabolism rate and help you shed some pounds.
In a sign of the busying times, quick workouts have become the subject of several books and home videos. Notable book includes Adam Zickerman and Bill Schley’s Power of 10: The Once-a-Week Slow Motion Fitness Revolution.
8 Minutes in the Morning: A Simple Way to Shed Up to 2 Pounds a Week — Guaranteed by Jorge Cruise is one of the more popular tomes about these exercises. Cruise has designed a specific routine that could be performed only eight minutes every morning.
While it would not offer all-in-one fitness, Cruise’s eight-minute workout is purportedly a very effective weight loss exercise. Ideally, the program should help you slake off two pounds per week on average.
His workouts are good insofar as they make you healthier to an extent. If you want to become an Olympian, then look for something longer than eight minutes. Quick workouts can significantly enhance your strength, flexibility or endurance only if they are performed with another exercise routine.
True, quick workouts can help you lose weight but the loss would be quicker if you took longer exercises. An eight-minute workout could only burn so much calories.
Eight minutes everyday is a good start for a healthy lifestyle nonetheless. The exercise, though simplistic, is an efficient way to get moving. You only need to follow the step-by-step procedure and guidelines.
According to Cruise’s book, you should do a pair of strength-training exercises like bicep curls and push-ups for four sets apiece every day. One pair may work the chest and back; triceps and biceps; calves and butt; abdominals and shoulders; hamstrings and quadriceps; or outer and inner thighs. After the requisite warm-up, make 12 repetitions of the first exercise, then another 12 for the second; this makes one cycle. Repeat thrice. Do this six days a week.
Cruise likes to pair his workouts with a diet encouraging smaller portions. He also recommends eating food rich in omega-3s.
Cardiovascular exercise still irreplaceable
Yet the US Surgeon General and the American College of Sports Medicine (ACSM) still esteems doing cardiovascular exercises alongside strength training. They recommend at least 20 minutes of cardiovascular exercise three to five times per week. Meanwhile, The Institute of Medicine encourages people to exercise at least 60 minutes every day. In addition, the Clinical Nutrition Research Unit of the University of Colorado Health Sciences Center recommends burning 100 calories every day by engaging in simple activities. For instance, brisk walking can strengthen the bones even as it burns many calories.
Cardiovascular or aerobic exercise provides the key to healthy lungs and heart. From it, you stand to lessen your susceptibility to lethal conditions like obesity, diabetes, and atherosclerosis.
In a study of 21 sedentary people in their 40s, walking for 10 minutes, three times a day turned out to be just as beneficial as taking a single 30-minute walk. For six weeks, respondents either took brisk 30-minute walks or 10-minute walks thrice throughout the day. After that, the two groups switched walking assignments. The study, published in Medicine & Science in Sports & Exercise, showed that short and long walks alike gave the same benefits, i.e. decreased bad cholesterol levels and decreased risk for heart disease.
Notwithstanding the numerous phone calls, last-minute meetings, and nigh deadlines, you could actually exercise on the sly. Even if you’re the CEO of a business empire or the EIC of a large fashion magazine, try sneaking some activity in your life. You’ll be on track for a healthy lifestyle.
Remember: any physical activity is better than idle time. Small amounts of exercise would already go a long way in improving your blood pressure and boosting your aerobic fitness. It would even make you a better manager in handling life’s stresses, in that it gives you good moods.
Some exercises you could easily integrate with business and pleasure:
- Take the stairs rather than riding the escalator or elevator.
- For your next vacation, check in accommodations with fitness facilities and swimming pools. Carry an exercise video with you if the rooms are equipped with players.
- Walk instead of riding the car for short trips.
- If you must travel by car, and if you’re not in a hurry, park it every now and then. Take a brief walk or do some stretching.
- If you’re commuting to work, go down blocks further than usual. Then walk the rest of the way.
- At your work desk, contrive to exercise your back, shoulders, and neck.
- Spin some up-tempo music while you clean the house. Don’t resist dancing to it.
- Brisk-walk while shopping in the mall.
- Hoist some dumbbells while you’re on the phone.
- While watching some TV, get productive by doing push-ups, leg lifts, sit-ups, crunches, etc.