All aboard the Workout Express!
We live in a society in which time is short, where the stakes for professional success, social admiration and physical fitness are always present. These goals do NOT have to be mutually exclusive, as modern moms can have our proverbial cake and eat it too, particularly when it comes to fitness! How? The key is to optimize the time that can be spent on fitness-related endeavors.
Even just 20 minutes of exercise most days of the week is enough to improve your health and reduce your risk of disease. Thirty minutes will help increase your level of fitness and endurance. Forty-five minutes or more will help you optimize fat loss. The first step is to believe that you are worth it and that a fit body is a sexy body.
In an effort to balance all the pieces of the cake we call life and, as they say, enjoy the ride, the following tips and tools that employ solid principles of exercise will help you recharge Modern Mom’s turbo for more results in less. weather. :
o Combine upper and lower body exercises: Cut your strength routine in half by incorporating exercises for various parts of the body. For example, while performing a lunge, add a series of bicep curls to the movement.
o Choose compound exercises – Exercises that target multiple muscle groups simultaneously are more efficient than isolated exercises, which target one major muscle group. Examples of compound exercises include leg presses, squats, chest fly, walking lunges, and seated row.
o Train circuit: With minimal equipment, you can set up stations that alternate cardiovascular activities with strength training activities. This will keep your heart rate high so you can get the aerobic and anaerobic (strength) benefits. A sample circuit might include: jump rope, bicep curls, jumping jacks, push-ups, jogging in place, squats, mini-trampoline, and dips. Repeating the circuit up to three times is guaranteed to boost your metabolism in less than 30 minutes.
o Interval Training: Using active work-rest ratios will allow you to train at the upper and lower levels of your fat burning zone and optimize calories expended. You can start by 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 each and ultimately spend less time walking and more time jogging.
o Increase Your Intensity – By increasing your pace, you can cover more miles and ultimately burn more calories in less time. You may need to increase the intensity gradually, but you will become more efficient in the process and can reduce the length of your exercise sessions.
o Stock up on 30-minute workout videos – Watch the latest videos to suit every fitness level, body part, and workout style. Four 30-minute videos a week could add up to 18 pounds burned in a year.
o Multitask: Use your time on the bike to catch up on professional literature, review notes for a presentation, or update your Palm Pilot. That will keep you up to date and save you time in the office.
o Schedule Your Next Gym Meeting – Today it is not uncommon to have a business meeting on the tennis or racquetball court or on the golf course. It can be a welcome change for all parties involved and you can exercise while getting paid.
o Pick up the pace: pick up your speed whenever you can, like at the grocery store or mowing the lawn. Run errands, literally. Calories can add up significantly and keep your metabolism burning at a higher level throughout the day.
o Make it a lifestyle change: By cutting out some of life’s modern conveniences and getting more physical, you can burn off up to 800 extra calories a week. That can add up to 11 pounds lost at the end of a year. So, start going up the stairs, even if you work on the 10th floor, it will be easier. Park your car last and keep your shoes close by at all times. You never know when the opportunity to go for a walk, hit the gym, or join the kids in the field will arise.
o Turn time wasters into time savers: contract muscle groups while queuing or driving, stretch at your desk, go for a walk on coffee breaks. Remember that three ten minute intervals are as good as one 30 minute session. When possible, exercise during lunch and then eat at your desk.
o Incorporate exercises for the mind and body: 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 relaxation and stress-relieving enhancements.
o Make time: schedule 30 minute workouts in your appointment schedule 1 month in advance and keep that commitment the same way you would any other meeting. Set your alarm, clock or palm pilot to go off when it’s time to exercise.
o Sex Counts: While I wouldn’t suggest replacing a formal exercise program with sex, it certainly burns calories. The fitter you are, the more enjoyable all activities will be, including sex.
o Exercise saves you time: the more fit you are, the less sleep you will need, so you can add more time to your day and have more energy for your daily tasks. Exercise could add longer and stronger years to your life; that time is priceless.