3 ideas on how to fit exercise into a busy life….
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Focus on Your Health:
In it we post health commentary & reviews of books, eBooks, & other things that improve or protect your health or which enable you to live longer, to be more prosperous, & to be more effective.
Today's post: Wednesday, 10-25-2006
3 ideas on how to fit exercise into a busy life….
Knowing how great exercise is isn’t enough to get its benefits. It only works if you do it. And, it only works even half way well if you do it very regularly.
The biggest challenge most people face is to find the time for it.
Exercise is well worth forcing into your schedule. But it’s often not easy to do that.
Here are 3 ways that work.
1. The time most people find it easiest to stick with is to exercise first thing in the morning because normally the demands of each day haven’t yet happened. Often, later in the day, all too often things come up you have to do. And, if all your exercise is set later in the day, this will cause you to miss it too often.
Also, two of the other few times a day many people have control over are their lunch time & just after they get home from work.
The bad news is that in the morning before work, at lunch, & just after work, many people can only manage 10 or fifteen minutes of exercise. There just isn’t any more slack in their schedule.
The wonderful news is that there are studies that show that people who do 3 ten minute sessions (or two 15 minute sessions) of exercise get just as good results as people do who have the time to do 30 minutes of exercise. In fact, one expert suggests doing the shorter exercise session more often may even work better for excess body fat loss & prevention.
I used to do all my upper body strength training at home in about half an hour in the morning. I can only spare about 15 minutes now. So I do the first 13 minutes in the morning those two days & the other 17 minutes when I come home from work those days.
2. This leads to the second way to find time to exercise. Do at least part of it at home.
That way you don’t have to add the travel time to go anywhere to your exercise. You can do it on the days you don’t have a way to get to the gym. And, when you are doing easier & reduced workouts as you get over an injury or being sick, I’ve found that I can start sooner & get back to exercise more reliably by exercising at home.
I’ve found that a Nordic Track produces the best aerobic or cardio workout with the least overuse injuries. But doing things like Tae Bo routines or jumping on a rebounder to a video or using an at home rowing machine or elliptical trainer also work well for some people.
There are at home strength training stations like BowFlex & Total Gym for strength training. People who use them regularly do get good results. They do cost some money to buy & take up space to use.
If your space at home or your budget is limited, here’s something I’ve found effective.:
But I’ve also found that it’s possible to buy a small set of SINGLE dumbbells of varying weights. Then by doing my left hand for a set & then my right hand for that set for each exercise, I find I can do a very time efficient workout.
Dumbbells are one of the most effective kinds of strength training equipment.
And, the time efficiency comes because you do a set of an exercise for each hand doing the left hand first. Then your left hand is already recovered enough to do the next exercise.
Except for changing the weight & the positions & stopping long enough to write down your results, you can simply go from one exercise to another in your routine with virtually down time between exercises since each of your hands & arms or each of your legs is already recovering while you do the exercise on the other side.
3. You only need two strength training sessions at a gym with more equipment & heavier weights to get good results.
And, you can get in a good workout in half an hour.
I find that going to the gym on Monday & Wednesday night fits our schedule best. And, I get the added benefit of NOT watching about an hour of TV those nights.
When I do have to miss, my at home workouts keep my strength up until when I get back.
But some people go on their lunch hours which is very flexible. You can do Monday & Weds or Tuesday & Thursday or Weds & Friday or even Monday & Friday for example.
You can even work out one weekday lunch or evening & one week-end day.
By doing some of your exercise at home, you can get great results with just this 2 day program. And, it’s a lot more doable for many people than trying to go to the gym five days a week.
If you need inspiration or some ideas on an exercise plan that fits you you, read this:
Exercise expert Jon Benson has co-authored an ebook that has some guidelines on how to get good results from exercise.
I find I like & support about 90 percent of Jon’s own advice. And, I find him extremely well informed.
I do disagree with him occasionally. And, you might also; & you may not like or believe in all he suggests himself.
>>> But, here’s the exciting thing about his book:
He also has tons of people of both sexes & many ages who got well -- & discarded excess fat – by exercising -- tell THEIR stories of how they got into exercise & what exactly they do in their exercise programs. It also has their very good results. Some got incredibly good results.
There are enough role models & ideas you are virtually certain to find one or several that are enough similar to you that you can do it too & see exactly how people who are like you & started where you are or maybe even at a worse level were able to do it.
Does that sound like it’s worth checking out?
If so, here’s more information on Jon’s book. See: http://www.fitover40.com/aff/iehealth
Here’s what Jon has to say about FitOver40:
Jon Benson
Creator/Co-Author of Fit Over 40: Role Models For Excellence At Any Age
If you don't have a copy of Fit Over 40 yet, download yours today. In less than a few minutes you'll have the number 2 fitness e-book of all time right on your desktop - 304 pages of inspiration, motivation and fitness strategy. Fit Over 40 isn't just for people over 40 - it's an invaluable training and motivational e-book that can save you years, even decades of frustration when it comes to learning what works for your body and seeing the results you want.
One of the reasons I wrote the book was to save others the years of trial and error I went through as I went from obese to fit. With over 50 role models profiled, Fit Over 40 will stand the test of time for anyone interested in health, strength, fat loss, muscle, and motivation - at any age.
To get Jon’s book go to: http://www.fitover40.com/aff/iehealth
Focus on Your Health:
In it we post health commentary & reviews of books, eBooks, & other things that improve or protect your health or which enable you to live longer, to be more prosperous, & to be more effective.
Today's post: Wednesday, 10-25-2006
3 ideas on how to fit exercise into a busy life….
Knowing how great exercise is isn’t enough to get its benefits. It only works if you do it. And, it only works even half way well if you do it very regularly.
The biggest challenge most people face is to find the time for it.
Exercise is well worth forcing into your schedule. But it’s often not easy to do that.
Here are 3 ways that work.
1. The time most people find it easiest to stick with is to exercise first thing in the morning because normally the demands of each day haven’t yet happened. Often, later in the day, all too often things come up you have to do. And, if all your exercise is set later in the day, this will cause you to miss it too often.
Also, two of the other few times a day many people have control over are their lunch time & just after they get home from work.
The bad news is that in the morning before work, at lunch, & just after work, many people can only manage 10 or fifteen minutes of exercise. There just isn’t any more slack in their schedule.
The wonderful news is that there are studies that show that people who do 3 ten minute sessions (or two 15 minute sessions) of exercise get just as good results as people do who have the time to do 30 minutes of exercise. In fact, one expert suggests doing the shorter exercise session more often may even work better for excess body fat loss & prevention.
I used to do all my upper body strength training at home in about half an hour in the morning. I can only spare about 15 minutes now. So I do the first 13 minutes in the morning those two days & the other 17 minutes when I come home from work those days.
2. This leads to the second way to find time to exercise. Do at least part of it at home.
That way you don’t have to add the travel time to go anywhere to your exercise. You can do it on the days you don’t have a way to get to the gym. And, when you are doing easier & reduced workouts as you get over an injury or being sick, I’ve found that I can start sooner & get back to exercise more reliably by exercising at home.
I’ve found that a Nordic Track produces the best aerobic or cardio workout with the least overuse injuries. But doing things like Tae Bo routines or jumping on a rebounder to a video or using an at home rowing machine or elliptical trainer also work well for some people.
There are at home strength training stations like BowFlex & Total Gym for strength training. People who use them regularly do get good results. They do cost some money to buy & take up space to use.
If your space at home or your budget is limited, here’s something I’ve found effective.:
But I’ve also found that it’s possible to buy a small set of SINGLE dumbbells of varying weights. Then by doing my left hand for a set & then my right hand for that set for each exercise, I find I can do a very time efficient workout.
Dumbbells are one of the most effective kinds of strength training equipment.
And, the time efficiency comes because you do a set of an exercise for each hand doing the left hand first. Then your left hand is already recovered enough to do the next exercise.
Except for changing the weight & the positions & stopping long enough to write down your results, you can simply go from one exercise to another in your routine with virtually down time between exercises since each of your hands & arms or each of your legs is already recovering while you do the exercise on the other side.
3. You only need two strength training sessions at a gym with more equipment & heavier weights to get good results.
And, you can get in a good workout in half an hour.
I find that going to the gym on Monday & Wednesday night fits our schedule best. And, I get the added benefit of NOT watching about an hour of TV those nights.
When I do have to miss, my at home workouts keep my strength up until when I get back.
But some people go on their lunch hours which is very flexible. You can do Monday & Weds or Tuesday & Thursday or Weds & Friday or even Monday & Friday for example.
You can even work out one weekday lunch or evening & one week-end day.
By doing some of your exercise at home, you can get great results with just this 2 day program. And, it’s a lot more doable for many people than trying to go to the gym five days a week.
If you need inspiration or some ideas on an exercise plan that fits you you, read this:
Exercise expert Jon Benson has co-authored an ebook that has some guidelines on how to get good results from exercise.
I find I like & support about 90 percent of Jon’s own advice. And, I find him extremely well informed.
I do disagree with him occasionally. And, you might also; & you may not like or believe in all he suggests himself.
>>> But, here’s the exciting thing about his book:
He also has tons of people of both sexes & many ages who got well -- & discarded excess fat – by exercising -- tell THEIR stories of how they got into exercise & what exactly they do in their exercise programs. It also has their very good results. Some got incredibly good results.
There are enough role models & ideas you are virtually certain to find one or several that are enough similar to you that you can do it too & see exactly how people who are like you & started where you are or maybe even at a worse level were able to do it.
Does that sound like it’s worth checking out?
If so, here’s more information on Jon’s book. See: http://www.fitover40.com/aff/iehealth
Here’s what Jon has to say about FitOver40:
Jon Benson
Creator/Co-Author of Fit Over 40: Role Models For Excellence At Any Age
If you don't have a copy of Fit Over 40 yet, download yours today. In less than a few minutes you'll have the number 2 fitness e-book of all time right on your desktop - 304 pages of inspiration, motivation and fitness strategy. Fit Over 40 isn't just for people over 40 - it's an invaluable training and motivational e-book that can save you years, even decades of frustration when it comes to learning what works for your body and seeing the results you want.
One of the reasons I wrote the book was to save others the years of trial and error I went through as I went from obese to fit. With over 50 role models profiled, Fit Over 40 will stand the test of time for anyone interested in health, strength, fat loss, muscle, and motivation - at any age.
To get Jon’s book go to: http://www.fitover40.com/aff/iehealth
posted by David at 12:51 PM
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