All aboard the Workout Express!
We live in a society where time is ticking where the stakes for professional success, being admired socially and being in good physical shape 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! I eat? The key is to optimize the time that can be devoted to fitness-related efforts.
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 fitness level and stamina. 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 pie we call life and, as they say, enjoy the ride, the following tips and tools employing sound exercise principles will help you turbocharge Modern Mom for more results in less. weather. :
o Combine Upper and Lower Body Exercises: Cut your strength routine in half by incorporating exercises for various body parts. For example, while performing a lunge, add a set of bicep curls to the movement.
o Choose compound exercises: exercises that work several muscle groups simultaneously are more efficient than isolated exercises, which focus on one major muscle group. Examples of compound exercises include leg press, squat, chest fly, walking lunge, and seated row.
o Circuit Train – With minimal equipment, you can set up stations that alternate cardio activities with strength training activities. This will keep your heart rate up so you can reap 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 rev up your metabolism in less than 30 minutes.
o Interval Training: Using active rest/work 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 walking briskly for 2 minutes and jogging for 30 seconds. Then progress to 2 minutes of brisk walking and 1 minute of jogging. Eventually progress to within two minutes of each, and ultimately spend less time walking and more time jogging.
o Increase your intensity: By increasing the pace, you can cover more miles and ultimately burn more calories in less time. You may need to gradually increase the intensity, but you will become more efficient in the process and may be able to reduce the length of your exercise sessions.
o Stock up on 30-minute workout videos: Check out 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 at the office.
o Schedule your next meeting in the gym: Nowadays it’s 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 speed whenever you can, like going to the grocery store or mowing the lawn. Run errands, literally. The 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 becoming more physical, you can expend 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 sneakers close 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 you stand in line or drive, stretch at your desk, go for a walk on coffee breaks. Remember that three ten-minute intervals are just as good as one 30-minute session. When possible, exercise during lunch and then eat at your desk.
o Incorporate mind-body exercises: Choosing a discipline like yoga or pilates will not only give you the physical benefits of a well-toned body, but you’ll also enjoy relaxation and stress-relieving enhancements.
o Make time: Schedule 30-minute workouts into your appointment book 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, including sex, will be.
o Exercise saves you time: the fitter you are, the less sleep you’ll need, so you can add more time to your day and have more energy for your daily tasks. Exercise could add longer, stronger years to your life; that time is priceless.