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The
Power Workout:
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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 enjoy
Tuesday: 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 day
Thursday: Repeat Monday
Friday: Repeat Tuesday
Saturday: 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 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 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 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 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. Your body--and your
business--will thank you for it.
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The 2 Day Workout
Click Here To Grab Your Copy Now This
e-book is absolutely loaded with NEW,
You will get great results if you follow the techniques and routines in this book only 2 days per week, and each workout will only last less than half the time that some other routines require. |
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