Workouts That Are Perfect When You’re Busy
It does take time to come to the gym and workout, but it’s worth it. However, there are times when you’re busy that it might seem impossible. For those times, you don’t have to skip exercising entirely, just supplement it with workouts that fit into your schedule. You can start by breaking down your workout into sections that last ten to fifteen minutes each and do them throughout the day when you get a few minutes. Studies show that it doesn’t matter how many sessions you have as long as they’re about ten to fifteen minutes long, if you get at least 150 minutes a week.
Get an early start to get your workout in.
Squeezing your workout in when you first get up is one way to conquer the lack of time. You don’t even have to do the whole workout. You can do half your workout in the morning or even ten minutes of it and spread the rest throughout the day in one or two other sessions. If you have television time, get the second fifteen or twenty minutes while watching and you’ll be done for the day. Getting up early and doing the entire workout checks it off for the day and gets you ready to face the day with a clear head and more energy.
If you want the most from your exercise routine in the shortest amount of time, consider HIIT.
What is HIIT? It’s an acronym for high intensity interval training and a way to cut time from your workout, while still getting the maximum benefit. HIIT is a technique where you alternate between your top intensity, where your heart rate is high and a recovery intensity that allows your heart to slow, then back to high intensity. A half hour of this type of workout is as effective as an hour of steady state exercising. One study found that a minute of sprinting followed by nine minutes of moderate running provided the same improvement as 50 minutes of steady state running at a moderate pace.
Use exercises you can do anywhere.
There’s a four-minute nitric oxide dump created by Dr. Zachary Bush that combines four different types of movements to work the major muscles of the body. It’s done three times a day, but only four-minutes each time. The famous eight-minute workout can supplement when you don’t have time. Each set is fifty seconds with a 10-second rest between. It starts with a shoulders-elevated hip thrust and moves through push-ups, squat jumps, inverted row, hip hinge, pike push-ups, step ups and a pull up.
- Even non-exercise can be exercises. Putting vigor into household tasks or yard work can turn them into a workout routine. Varying your tempo when you do chores from high speed to moderate is a form of HIIT.
- Find alternatives that you enjoy. If you hate running, don’t do it. Ride a bicycle to the grocery or work, take the stairs not the elevator. It’s all good exercise.
- Make your social time a time to exercise. Instead of stopping for drinks after work, go to the gym and workout as you socialize. Everyone needs a social life, so combining it with something active is a big time saver.
- Create a workout you can do during commercials. Doing squats during commercials or maintaining a plank while watching a show can make beneficial use of your time and let you watch your favorite program.
For more information, contact us today at Body Sculptors Personal Training
While many clients come regularly to the gym for their workout, there are those that for a variety of reasons, never go to the gym at all. Even those that attend regularly often find they cut corners avoiding other exercise outside the gym. In fact, they may even circle a store parking lot several times trying to find the closest spot, rather than doing the extra walk. Whether you workout regularly or are completely sedentary, increasing how much you walk can be a huge benefit to your overall health.
You can actually watch people’s faces change from stressed to more relaxed as they workout at Body Sculptors in Louisville, KY. When you workout, you not only burn calories, you also boost your mood. The recent stay at home order caused many people to become sedentary and there was an increase awareness of depression on a national level. Society wasn’t getting the exercise they needed to chase the blues away and often mild depression became even worse. While there are medications for this mental health issue, one of the best ways to help is strength building exercises. You’ll get a benefit for the body and the mind.
Going to Disneyland, taking a vacation or enjoying the latest nightspot may not be what you need to be your happiest. Sometimes, you can improve your happiness by stepping back and taking a short break. Wearing the latest fashions, being in with the in-crowd and having the latest iPhone isn’t going to make it either. Being happy is a state of mind. Nobody can make you happy but you. Sometimes, all it takes is carving out a few minutes each day to count your blessings and looking at the things that truly make you happy.
How can I say your weight doesn’t really matter when I’m helping people in Louisville, KY, shed extra pounds? It’s easy because it’s true. Too often people focus too much on weight. It means you’re on results, rather than process, and just one result. Getting into shape isn’t all about weight loss. If you’re eating healthy and working out regularly, getting to a healthy weight is one of the outcomes, but so is increased strength, endurance, flexibility and better health.
For some reason, it has become noble to work yourself to a frazzle and simply take care of other people’s needs. It shouldn’t be that way. In fact, it’s not just an unhealthy stance to take, it’s also dangerous and counterproductive. You should take care of yourself so you have the energy to help others and the good health not require others to take care of you. There are some emergencies where that doesn’t hold true, but for the day-to-day schedule, you deserve to be number one.
When time was available, did you find that you didn’t get all those things done you thought you would if you just had a little more time? It’s been the same experience for most people that I’ve talked to recently. They found that it was just as hard to stay physically and mentally healthy when you’re stuck at home, as it is when you’re busy with work and running everywhere. Most people give tips on how to make time, but ignore the fact that too much time leaves us all open to procrastinating. It all starts by taking the first step toward a healthy lifestyle. We have provided online help to make it easier.
If you’ve read much about eating healthy, you’ll probably notice that salmon is often recommended. There are good reasons that nutrition experts recommend salmon. Let’s start with it as a source of healthy Omega3 fatty acid. There’s a recommended ratio of omega6 fatty acid to omega3. The average American diet contains somewhere between a 10 parts Omega6 to 1 part Omega3 all the way to a fifty to one ratio. It should be closer to a four to one ratio and that’s where salmon can help. According to the Heart Association and Mayo Clinic, boosting your Omega3 is one of the best ways to improve your heart health. It protects blood vessels, lowers blood pressure, prevents clots and lowers triglycerides. Replacing meat with salmon can lower cholesterol levels.
Anxiety, being uptight and suffering from stress occurs everywhere, not just Louisville, KY. You don’t have to run to a physician to get a prescription or take an over the counter medication to help you relax. There are lots of natural ways to get rid of that anxious feeling. Exercise is one of those ways to burn off stress hormones. A good night’s sleep is another. For those occasional times, using calming herb and spices can also help to fight anxiety.