The Power Workout
Not enough hours in the day? Feeling the crunch
when it comes to finding time for just your own
needs? If exercise is important to you, you might
do well to consider the following:Scenario: I
really want to get in shape, but I work all day
and attend multimedia classes until 8:30. How
do I find the time to exercise, and what are a
few good exercises for beginners like me? Solution:
Finding time to exercise is certainly a challenge.
Even the most motivated among us suffer setbacks
during our business's busy season or when a new
project is on the horizon.
The key to fitting fitness into your busy day
is to recognize that finding time isn't the issue--it's
making time.You may be surprised to hear that
you can enjoy the benefits of a regular exercise
program in as little as three hours per week.The
following routine shows you how:Monday: Half-hour
of jogging, biking (on hills) or other intense
aerobic exercise you enjoyTuesday: Half-hour of
strength training (squats, sit-ups and push-ups
for beginners; weight training with machines or
dumbbells for the more experienced)Wednesday:
Rest dayThursday: Repeat MondayFriday: Repeat
TuesdaySaturday: One hour of exercise--any type
of exercise.
Go rollerblading with a friend, take
the family to the hills for a hike or swim laps
at the pool.Sunday: Rest dayMake your workouts
more time-efficient by exercising harder.
For example, you can walk two miles in a half-hour,
or you can run four miles in a half-hour. You
can spend an hour in step aerobics class, or you
can spend 20 minutes rowing at the highest resistance
level on the rowing machine. When you perform
strength-training exercises, use a challenging
resistance and move quickly through your exercises
to get an aerobic benefit.
If you want to commit
to getting fit, exercise must become a part of
your life--a habit as regular as brushing your
teeth. Try these ideas to help you stay on track:Make
a log of everything you do for a week, and identify
the time slots where you can fit in exercise.
Did you spend a Saturday afternoon watching the
Back to the Future trilogy for the fifth time?
Could you manage to get up a half-hour earlier
on the weekdays? Just skip an hour of television
time and go to bed earlier.*Make exercise convenient.
Find a place to work out that's close to your
home or office. If you're disciplined and have
the space, work out at home.*Develop relationships
with supportive people. Join an exercise class
or go to the gym with friends. If you skip a class,
your friends will hold you accountable.*Exercise
at the right time. The "right time" is when you're
most likely to do it. If you know your day often
ends late or meetings come up suddenly, it's best
to schedule your workout for first thing in the
morning when nothing can interfere.
If you're
a night owl, fit your workout in before dinner.
If you can only manage a 10-minute walk on your
lunch hour--do it. Some exercise is better than
none.Benefits Of ExerciseNeed more motivation
to get fit? Consider the following benefits of
exercise:Exercise increases your stamina and strength.Exercise
improves your heart and lung efficiency.
Exercise gives your body greater resistance to
disease, stress, anxiety and fatigue.Exercise
gives you more energy and enhances your capacity
for work and leisure activities.Exercise releases
hormones that stimulate the brain, helping to
clear your mind, see things from a new perspective,
and come up with fresh ideas.So make an appointment
with yourself to get some exercise.
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