Not enough hours in the day? Feeling the crunch with regards to finding time for just your own needs? If exercise is very important to you, you may do well to think about the following:
Scenario: I truly 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 couple of good exercises for beginners just like me? Solution: Finding time to exercise is certainly a challenge. Even the most determined 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 acknowledge that finding time isn’t the issue–it’s making time.
You may be surprised to hear that you can take pleasure in 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 delight in Tuesday: 30 minutes of strength training (squats, sit-ups and push-ups for beginners; weight training with machines or dumbbells for the more experienced) Wednesday: Rest day Thursday: Repeat Monday Friday: Repeat Tuesday Saturday: One hour of exercise–any kind of exercise. Go rollerblading with a friend, take the family to the hills for a hike or swim laps in the pool. Sunday: Rest day
Make your workouts more time efficient by exercising harder. For example, you can walk two miles in a half hour, or you can run 4 miles in a half-hour. You can spend one hour in step aerobics class, or you can spend 20 minutes rowing at the highest resistance level on the rowing machine. When you execute 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 suggestions to help you stay on track:
*Make a log of everything you do for a week, and find the time slots where you can fit in exercise. Did you spend a Saturday afternoon watching the Back to the Future trilogy for the 5th time? Could you manage to get up a half-hour earlier on the weekdays? Simply omit an hour of television time and go to bed earlier.
*Make exercise convenient. Look for a place to work out that’s close by your home or office. If you’re disciplined and have the space, work out at home.
*Build relationships with supportive people. Join an exercise class or visit the gym with friends. If you miss a class, your friends will hold you accountable.
*Exercise at the right time. The “right time” is when you’re probably to do it. If you know your day frequently ends late or meetings come up all of a sudden, it is best to schedule your workout for first thing in the morning when nothing can get in the way. 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 Exercise
Need 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 provides your body greater resistance to disease, stress, anxiety and fatigue. *Exercise gives you more energy and improves your capacity for work and leisure activities. *Exercise produces hormones which stimulate the brain, helping to clear your mind, see things from a new perspective, and put together fresh ideas.
So make an appointment with yourself to obtain some exercise. Your body–and your business–will thank you for it.
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