Time-Saving Fitness Tips
Are you pressed for time but looking for a great fitness program? These healthy tips will help you get and stay physically fit!
Exercise comes with many benefits, which include weight loss and maintenance, better mobility, improved sleep patterns, better circulation, improved brain function and a reduction in disease risks. But not everyone has the time to devote to improving their fitness and they end up not doing anything at all. This can be a potential problem over time. But there are several ways to fit in exercise even if you have a busy schedule.
Bring it to Work
If you work long hours and are confined to a desk all day, there are things you can do to increase your fitness level. Rubber resistance tubes, jump ropes and Swiss balls can all be utilized right at your desk. Just sitting on a ball will force you to contract your abdominal muscles, and when a muscle is being contracted, the caloric expenditure automatically goes up. The resistance bands can be used to perform exercises like triceps extensions, biceps curls, shoulder presses and lateral raises. If you do not wear dress shoes or high heels, you can also step outside periodically to jump rope.
Up the Intensity
If you go to the gym and don't have a lot of time to work out, increase your intensity. The more intense your workout, the less time you need to do it. To get more bang for your buck, do high-intensity interval training (HIIT). Take short rest periods when lifting weights; alternate between fast and slow paces in your cardio workout for 20 to 30 minutes.
Add it Up
Exercise does not need to be done in consecutive minutes to be effective. For example, you can still benefit from doing three 10-minute bouts of exercise during the day as opposed to doing one session of 30 minutes. To make this more achievable, get up 10 minutes early every day to work out. Then you can go for a 10-minute walk at lunch and finish the day with 10 more minutes of exercise.
Don't Waste Time
There are ways to crank up your caloric expenditure when you are lifting weights. This can be done by doing active recovery instead of passive recovery. Normally, people sit around and wait in between sets. This is wasted time that can be spent doing something else that can increase caloric expenditure. For example, you can jump rope in between sets, do step-ups on a bench or simply walk around the gym at a fast pace.
Individualize Muscle Groups
Training several muscle groups in one day can be quite time consuming. To speed up your workouts, spread your muscle groups out over the course of several days, doing one muscle group each workout. This way, you can do a high-intensity session and exhaust a single muscle group in as little as 20 to 30 minutes.
Supersets are performed by working one muscle, then doing another exercise for another muscle immediately afterward. This can be a big time saver and be done at a high intensity. An example of supersetting would be doing an overhead triceps extension then a biceps curl with no rest.