Not enough hours in the day? Feeling the crunch when it comes to finding time for just your own needs? If exercise is very important to you, you might do well to consider the following:
Scenario: I truly wish to get fit, 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 definitely a challenge. Even the most determined amongst 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 is not 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 each week.
The following routine demonstrates to you how:
Monday: Half hour of jogging, biking (on hills) or other intense aerobic exercise you delight in
Tuesday: 30 minutes 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 in the pool.
Sunday: Rest day
Make your workouts more time efficient by exercising harder. For example, you can walk 2 miles in a half hour, or you can run 4 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 part of your life--a habit as regular as brushing your teeth. Try these suggestions to help you keep 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 5th time? Could you find a way to get up a half-hour earlier on the weekdays? Just omit an hour of tv time and go to bed earlier.
*Make exercise convenient. Find a place to work out that is close by 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 miss 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 all of a sudden, it is 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 just 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 in shape? Think about 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 improves your capacity for work and leisure activities.
*Exercise releases hormones that stimulate the brain, assisting to clear your mind, see things from a new perspective, and put together fresh ideas.
So schedulae an appoitment with yourself to get some exercise. Your body--and your business--will thank you for it.
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