Exercise
- Better Results in Less Time
All
Aboard the Workout Express!
by
Merilee Kern
We
are living in a time-urgent society where the stakes
to be professionally successful, socially admired
and physically fit are ever present. These goals
DO NOT have to be mutually exclusive, as we Modern
Mom’s can have our proverbial cake and eat
it too – particularly when it comes to physical
fitness! How? The key is to optimize whatever time
can be spent on fitness-related endeavors.
Even
just 20 minutes of exercise most days of the week
are enough to improve your health and reduce your
risk of disease. Thirty minutes will help to increase
your fitness level and stamina. Forty-five or more
minutes will help you to optimize fat loss. The
first step is believing that you are worth it, and
that a fit body is a sexy body.
In
an effort to balance all of the pieces of the pie
we call life and, as they say, enjoy the ride, the
following tips and tools employing sound exercise
principles will help you Modern Mom’s turbo
charge your workouts to get more results in less
time:
•
Combine your upper and lower body exercises
– Cut your strength routine in half
by incorporating exercises for several body
parts. For example, while performing a lunge,
add a set of bicep curls to the movement.
•
Choose compound exercises - exercises that
work several muscle groups simultaneously
are more time efficient than isolation exercises,
which focus on one major muscle group. Examples
of compound exercises include the leg press,
squat, chest fly, walking lunge and seated
row. |
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•
Circuit train – With minimal equipment, you
can set up stations alternating cardio activities
with strength training activities. This will keep
your heart rate up so that you can get both the
aerobic and anaerobic (strength) benefits. A sample
circuit might include: jump rope, bicep curls, jumping
jacks, push-ups, jog in place, squats, mini-trampoline
and dips. Repeating the circuit up to three times
is guaranteed to boost your metabolism in under
30 minutes.
•
Interval train – Using active rest and work
ratio’s will allow you to workout at the upper
and lower levels of your fat burning zone and optimize
calories expended. You can start with brisk walking
for 2 minutes and jogging for 30 seconds. Then progress
to 2 minutes of brisk walking and 1 minute of jogging.
Eventually progress to two minutes of each and ultimately
to spending less time walking and more time jogging.
•
Increase your intensity – by picking up the
pace, you can cover more miles and ultimately burn
more calories in less time. You may need to work
up to higher intensities gradually, but you will
become more efficient in the process and be able
to cut back on the duration of your exercise sessions.
•
Stock up on 30-minute exercise video’s –
Check out the latest videos that accommodate every
level of fitness, body part and workout style. Four
30-minute videos a week could add up to 18 pounds
burned in a year’s time.
•
Multi-task – use your time on the bike to
catch up on professional literature, review notes
for a presentation or update you palm pilot. That
will keep you up to date and save you time in the
office.
•
Schedule you next meeting at the gym – it
is not unusual today to have a business meeting
on the tennis or racquetball court or golf course.
It can be a welcomed change for all parties involved
and you get to exercise while you are being paid.
•
Pick up the pace - Increase your speed any chance
you get like at the grocery store or mowing the
lawn. Run errands – literally. The calories
can add up significantly and keep your metabolism
burning at a higher level all day long.
•
Make it a lifestyle change - by eliminating some
of life’s modern conveniences and getting
more physical, you can expend up to an additional
800 calories a week. That can add up to 11 pounds
lost at the end of a year. So, start taking the
stairs – even if you work on the 10th floor
– it’ll get easier. Park your car in
the last spot and keep your sneakers close by at
all times. You never know when the opportunity will
arise to go for a walk, hit the gym or join in with
the kids at the field.
•
Turn time wasters into time savers - contract muscle
groups while standing in line or driving, stretch
at your desk, go for a walk on coffee breaks. Remember
that three ten-minute intervals are just as good
as one 30-minute session. When possible, workout
at lunch and then eat at your desk.
•
Incorporate mind & body exercises – choosing
a discipline like yoga or pilates will not only
give you the physical benefits of a well toned body,
but you will also enjoy the relaxation and stress
relieving enhancements as well.
•
Make time – Schedule 30-minute workouts in
your appointment book 1-month in advance and keep
that commitment the same way you would any other
meeting. Set your alarm, watch or palm pilot to
go off when it’s time to exercise.
•
Sex counts – While I wouldn’t suggest
replacing a formal exercise program with sex, it
certainly does burn calories. The more fit you are,
the more enjoyable all activities, including sex,
will be.
•
Exercise saves you time – The more fit you
are, the less sleep you need, so you can add more
time to your day and have more energy for you daily
tasks. Exercise could be adding longer and stronger
years to your life – that time is priceless.
Former
bodybuilding champion and health advocate Merilee
A. Kern, MBA, is the author of the fictional children’s
book “It’s Not Your Fault That You’re
Overweight - A Story of Enlightenment, Empowerment
and Accomplishment for Overweight and Obese Kids”.
She can be reached through her Web site at http://www.notfault.com.
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Remember,
All Diet Source tools and charts provide general
information only. They are not meant to replace
professional advice. Always check with your Physician
before starting any weight loss or exercise program.
