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The 'No More
Excuses'
30 Minute
Workout!
-By Mark Woodgate
If
you’re someone who is acutely aware of the importance of regular
exercise yet
time always seems to be against you, read on as the solution is at hand!
We all
have the same 24 hours in the day, yet more often than not, exercise
ends up on
the backburner and we find other things to fill those 24 hours. Sure,
we need
to organise the kids for school, we need to go to work, we need to do
the
shopping, prepare dinner and get ready for the next day, but before you
know it
another day has gone by and yet we’ve neglected one of the most
important
things we can do for ourselves - exercise!
Therefore
it’s not surprising that the number 1 reason for not exercising is ‘I’m
too
busy.’
But
here’s the thing..
The
reality is that there are
individuals
who have the same number of commitments as everyone else (sometimes
more) and
yet they still manage to make the time to exercise most days of the
week.
Did
you notice I used the words ‘make time?’ Because I absolutely guarantee
that if you try to ‘find’ the time to exercise, it just won’t happen!
When you
take this latter approach there will ALWAYS be circumstances and
deadlines
requiring your attention and exercise will continue to be an after
thought.
Dispelling
the ‘Working Out for Longer is
Better’ Fallacy!
Most
of us have been led to believe that when it comes to exercise we need
to work
out for at least an hour 5 or 6 days per week. And I’m here to tell you
that this
just simply isn’t true!
The
fact is, you don’t need to work out for hours on end to achieve amazing
results
when it comes to fitness, fat loss and good health. It’s about working
out
intelligently and maximising your precious time.
The
new guidelines from the ACSM (American College of
Sports Medicine)
recommend that you work out for a minimum
of 30 minutes of moderate to vigorous exercise 5 times per week
for optimum
health.
That’s
only 2.5 hours per week! (There
goes the
‘I’m too busy’ excuse!)
What
do we term ‘moderate to vigorous?’ exercise? On an intensity scale of
1-10 - with
1 being very easy and 10 being very hard, you should be working at your
perceived 7 or 8. It’s based on your level of
fitness. However, as an
indication, this level of intensity would be sufficient to break a
light sweat and
be relatively difficult to maintain a conversation.
For good
cardiovascular health we need to develop ‘reserve capacity.’ This means
that if
we’re in a situation where we need to exert ourselves suddenly (as is
often the
case in modern day life) we can draw on the reserve capacity of our
heart and
lungs to accomplish the required task.)
Side
note: Heart attacks occur when there is a sudden increase in cardiac
demand
that exceeds your heart’s capacity, therefore this reserve capacity is very
important. Unfortunately long duration, low intensity cardio
does not
develop this reserve capacity.
The
Best Type of Exercise for Maximum Results
If
you’re a busy person, have limited time yet still want maximum benefit
from
your exercise programme (cardiovascular fitness, strength and
maintenance of a
healthy bodyweight) the solution is to integrate the following
components into
your fitness plan.
1)
Resistance
training utilising multi joint, compound exercises.
Benefits include
increased strength, improve muscle
tone, increased bone density plus a host of others.
2)
Circuit
training
For increased
cardiovascular fitness.
3) Interval training
To create reserve
heart and lung capacity.
Putting
it All Together
Here’s
an example of how you might incorporate your five 30 minute workouts
into a
weekly exercise plan for maximum benefit.
| Mon |
30 min
circuit / resistance workout |
| Tue |
30 min
interval workout - walk. jog |
| Wed |
30 min
circuit / resistance workout |
|
Thu |
30 min
interval workout - hill cycling |
|
Fri |
30 min
circuit / resistance workout |
| Sat & Sun |
Rest |
When is
the ‘Best’ Time to Exercise?
Many
studies show that working out early in the day is more favourable as
you'll have an increased metabolic rate for the remainder of
the
day. However, the
best time
to exercise is when it’s best for YOU! The important thing is that you
make it
happen! One of the best ways to achieve this is to schedule exercise
into your
diary - just the
way you would schedule
an important business appointment or meeting. This is YOUR time. And if
this
means going to bed 30 mins earlier so that you can wake 30 mins earlier
for a
morning workout, then so be it!
Conclusion:
You
can achieve fantastic results with as little as 150 mins of exercise
per week. Forget
about ‘finding’ the time to exercise. Instead ‘make’ the time to
exercise starting
right NOW! Your
health is your number 1 priority and
far too important to be neglected.
Schedule
your 30 minute workouts into your diary and start reaping the enormous
health
benefits starting NOW!
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More articles by Mark Woodgate: 5 Ways to Spice Up Your Workouts! The Top 12 Anti-Aging Tips! The REAL Secret to Permanent Fat Loss! Simplify Your Life TODAY! Top 10 Reasons You're not Losing Weight! The Top 7 Ways to Avoid Being an Exercise Dropout! Are You Applying the '5 and 5' Rule? Why
BMI Should Be Outlawed!
The
Top 10 Health Myths Finally Exposed!
The
Shocking Truth About Cardio!
Recession
Proof Your Health!
The
Top 6 Strategies for Keeping New Year's Resolutions Year Round!
The
Body Blueprint 12 Week Challenge - Why it Works!
How
Exercise Can Save You THOUSANDS of Dollars!
The
Myth
of the Fat Burning Zone!
Are
you Starving Yourself to Fatness?
Is
Vitamin & Mineral Supplementation Necessary? A
Word
of
Caution BEFORE you Venture into the Sun this Summer!
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Blueprint
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