Empower Blog

RSS -- Grab Empower Fitness RSS Feed

Newsletter Signup

Make your move! Become an Empower insider today to receive expert advice on fitness and nutrition, tips, and tricks; as well as exclusive workouts, discounts, and more!

 
 

How Do I Find the Time to Add Exercise Into my Schedule and What Type of Exercise is Best?

Joseph Coupal - Wednesday, December 14, 2011
Asked by: Cheryl— working mom of two, Keene NH
Answered by: Kathy Stevens

Survey says: One of the #1 reasons for not exercising on a regular basis is “lack of time.”

Think about it: Time in reality is probably the least likely thing to keep someone from exercising. With 24-hours in a day, it is likely that we can find at least 10 to 20 minutes to talk on the phone, surf the net, watch TV, or read a magazine. Yet we still perceive ‘time’ (or the lack of it) as the reason for not finding that same 10 to 20 minutes to exercise.

A few minutes can make a huge difference: Many studies have shown that short bursts of very intense exercise (interval based training) can produce the same results as traditional, longer duration endurance training.

The proof: A study done recently and published in the Journal of Physiology took 16 college-aged students and had them train using different duration programs.Half did 90 to 120 minutes of continuous moderate intensity cardio each day. The other half performed about one fifth the overall workout time but trained using 30 second bursts of high intensity work followed by 4 minutes of recovery. Despite the huge difference in training time both groups had similar improvements in training results.

So, move more: Keep in mind all physical activity, not just formal exercise, can add up to a healthier body. So in-between those intervals (the other 23.5 hours of the day) try to find ways to simply move more. Here are a few suggestions:

  • Take the stairs
  • Allow for a movement break every 30 minutes you are stuck at a desk (get up and down 5-10 times in a row or do some shoulder rolls)
  • Find something physical you can do during the commercial breaks of your favorite TV time (like crunches and push ups)
  • Go for a walk while you are having leisure talk on the cell phone
  • Keep your housework moving briskly
  • Stand and balance on one foot when in the grocery store line
  • Take the dog for more walks
  • Get outside and play with your kids
  • Park farther and walk

Click “Like” if you found this helpful!

If not, how can we help you? Send in your questions (info@fitnessem.com) to be answered by one of the Empower personal trainers.

 

Comments (0) | Trackbacks (0) | Permalink

1

Recent Posts

Tags

power lifting maintain workout schedule Active, Healthy, and Strong Walking Vest losing muscle post-workout recovery shake Pilates Weighted Body Toner women feeling empowered fresh air Increase energy for workouts endurance running empowering Adjustable Weighted Bar step and strength classes cardio stepping womens fitness walking exercise swimming quick workout exercises indoor exercise ab ball body posture cardio workout post-workout meal calorie count getting rid of cellulite toddler energy quality of sleep make your move Portable Pilates Studio fitness treadmill sleep ad ball routine exercise heather hawk fitness experts mid-day workout how do I lose weight snacks mindless snacking exercise physio ball workout formal exercise light cardio steamed vegetables workout motivation improving quality of sleep build muscle workouts total body routine meal jump ropes strength general cardio enthusiast weighted speed rope fitness motivation healthier body work out working from home Cardio Core and More Fitness Hoop effective workout fitess know-how climbing mountains cardio session personal trainer working up a sweat tempting foods lunge snacking weight exercises combine activities another word body fat staying consistent good sleep Sleeping what it means to be EMPOWERED walking on treadmill losing fat health and fitness jump rope tone down most effective upper body strength tasty meals carbohydrates developing muscle condiments body shape extra workout time sleep difficulties not falling asleep stretch flexibility exercises stretching after exercise motivate yourself group exercise health educators workout schedule with parter body workouts strength exercises dry bun muscles labor day weekend strength training cold or illness improve sleep Scented Stress Balls motivation motivational tools and triggers Waist Trimmer Belt fitness path Liposuction cool down crockpot meals great seat workout indoor cardio training workout routine empowering yourself cardio exercises targetting calorie empowerment biochemical stress Ultimate Core Trainer positive energy positive attitude healthy family dinners step platform exercise routine turbo tone body rest working out training positive life take time to stretch interval based training Cardio Core Fitness Hoop exercising salads tips on how to sleep better drink water fall and winter receipes exercise outdoors posture adjust weight jumping rope whole grain bread circuits staying motivated long term burning calories total body graduated sized dumbbells healthy eating cardio workouts resistance cords relaxation burn calories being empowered body workout seasoned fitness professionals workout regimen ab using muscles gin miller intense strength training cardiovascular fitness refuel post-workkout drinks cookout cut calories fitness instructor walking burn-off calories cruising streets training exercises calories dips bench weight training cut 100 calories 7 dimensions of wellness oxygen moderate intensity cardio exercise regimen core dial it down for a day toning core training dumbbells empower fitness body building vegetables best foods after strength training stretch before exercising optimism workout regularly dividing muscle groups save up to 100 calories cardio stretching Cardio Core Hoop long walk body training sessions targeting lifting weights climbing women empowerment elleptical regular exercise low-caroie option healthy meals for family Empower falling asleep rachel howe muscle and strength growth cardio sessions healthy options rest and recover slow jog noshing push-ups relaxation techniques EMPOWERED best and most fun exercise hiking diet drop extra pounds exercising on a regular basis healthy body food Empower products rest your body good body posture 2-in-1 Combination Weighted Speed Rope kathy stevens carbs healthy option EmpowerYourself nutrients exercise outside

Archive