Too Busy to Exercise? Try This Effective Short Workout Daily

Too Busy to Exercise? Try This Effective Short Workout Daily

One of the biggest obstacles for most people when it comes to maintaining an exercise program, or even getting started, is the lack of time.  However, if you are doing the right type of workout, you not only don’t need to spend a lot of time working out, you don’t even have to leave home for your exercise session.  This not only means a shorter workout, but you don’t have to get to and from the gym, either.

Cardio Workout

A high quality, the effective cardio workout can be completed in as little as fifteen minutes.  Some options at home include getting a good piece of cardio equipment, like a stationary bike or treadmill.  If the cost is too prohibitive or you don’t have the room, that’s okay. We have other options, too.  You can get out and run around the house or the neighborhood.  If this is an option, get a watch, or use a timer app on your phone.

Set if for seven and a half minutes so you know when to turn around and head back home.  When starting out, you might not make it all the way back, as the second half of your run might have you running slower.  But as your fitness level increases and you learn how to pace yourself, you’ll probably cover more ground in the second half of the run, which is awesome!

Another option is to use your yard or an open field if you have one nearby and do some spring work instead.  The grass will be easier on your legs and sprint is extremely effective, even more so than a regular run.

With sprinting you’ll want to do intervals of sprints plus rest, and you’ll want to start out slowly and add more sprints to the workouts as you get in better shape.  Sprinting is very hard work.

If those aren’t options or the weather is keeping you indoors, you can do a variety of different things, such as running the steps.  Or running in place.  Or jumping jacks.  Or mountain climbers.  Or skater hops.  Or get a jump rope which will give you a fantastic full body cardio workout.

Resistance Training Workout

If you want to get some resistance training work in, you can get some dumbbells, which are pretty inexpensive and don’t take up much room.  Or you can get a kettlebell.  But you can also use body weight exercises.  There are hundreds you can do and most have plenty of variations to make them easier or more difficult.

The best option would be to get a couple of dumbbells or a kettlebell and combine that with body weight exercises for a complete full body workout.  Designed the right way, you wouldn’t even need to do separate cardio workouts either.

Sticking with the fifteen-minute time limit of a shorter workout, you can do density training, which is simply doing an exercise or exercises and trying to get as many as possible in the time allotted, in this case, fifteen minutes.  Or, better yet, use five minutes to warm up and then do a ten-minute density workout.

You could warm up by doing the following circuit once or twice.

Bodyweight squats – 10 repetitions
Push-ups – 5 reps
Jumping Jacks – 20 reps
Mountain Climbers 20 total reps

Now, go into a ten-minute density training workout.  Complete as many rounds as possible of the following circuit in ten minutes, resting when you need to.

Jumping Jacks – 10
Bodyweight Squats – 10
Push Ups – 5
Mountain Climbers – 20
Alternate Forward Lunges – 8

Try these fifteen-minute workouts at home and see if they don’t help you stick to your workout program, no matter how busy you might be.

This Is The Quickest And Easiest Way To Uphold Your ‘Workout More’ Resolution

This Is The Quickest And Easiest Way To Uphold Your ‘Workout More’ Resolution

Ever thought that an app can help you sweat it out like a horse to the weight room in just seven minutes? If you have no idea, then you should make an effort of acquiring the new fitness app. This can replace the amount you spend on gymnasium this year 2015

The app was idealized by a trainer and physiologist. The application developed is based on an idea that exercising in short spurts has lots of advantages compared to long and hefty exercise.

The application is very easy to use, virtually anyone can be able to use this application. All you need to use it is a just a smartphone, a wall and a chair.

The Training
In the first seven-minute period, one is engaged in twelve comparatively regular exercises which can include press ups, squats and Sit-ups. Almost all of the exercises do not require you to use any other aids, just yourself. Only two of the twelve exercises require a chair to hold your mass.
I myself tried out some exercises using the mobile app. Some of the exercises I tried include wall sits, crunches, Step-up, Jumping jacks, Side planks, Lunges, Push ups including rotations, Triceps dips; which I did on chair and high knees. A break of only ten seconds is allowed while shifting from one exercise to another.

Is it Hype Worthy?

The routine given by this app came out with rapid results although I injured two parts of my body, somehow it seemed unpleasant but in that way in which good work outs can be. Comparing it to my 5-week routine in yoga to this new regimen, I find the new routine completely different. After the routine I also experienced a change in my mood, my mental clarity increased. Thatís the reason as to why I always do yoga straight away after the practice.

Here is another of its rewards over normal workouts. This I have experienced. For me, I reside in New York, America on a small apartment, with this I still was able to conduct my routine in just one corner of my family room using the said equipment; phone, mat and chair.

Comparing to the one and a half hour yoga routine, the benefits of my new procedure didnít last as long; this was although expected. The consequence of the seven minute procedure was felt only instantly after completing the practice, given a few hours the effect would no longer be felt. This requires one to commit themselves to the procedure everyday leading to persistence of its effects.

At the moment there are no long term studies comparing the results of this new workout to the regular workouts.  Generally though, scientists support that for a healthier heart and better muscle mass, high intensity workout intervals are good.

It is found out that patients with heart conditions have better recovery when after participating in short high intensity work outs, this assists much in bringing back the normal heart functioning for individuals, and this is in comparison to constant workouts routines.

With this, individuals with heart condition still need to consult a physician before choosing a new workout routine.

Science involved in workouts

The techniques involved entails training after a certain time interval. It may employ pattern of short and long time slices broken by some small duration of rests.  Other than the fact that interval workouts does not consume much time it has very many benefits as compared to long duration workouts.

It is very wise to avoid going for an hour run, then attending the gym facility. Those can be substituted by short interval pushups, squats and jumping jacks to achieve the same results. This is really good because you don’t need to skip workouts because of the time spent, or because of bad weather or expensive gym membership.

The American Council on Exercise and the Mayo clinic promotes interval training. According to a study in the year 2012, involving two group of runners, one group was required to perform traditional, continuous interval training and the other was subjected to interval training the final results proofed to be the same.  The difference was that that interval trainers had a very impressive oxygen intake. This one importance measure durability.

According to a recent research published by the journal of Diabetologia, interval workouts helped people with diabetes curb this condition. It involved walking faster for three minutes and resting for about an hour. This exercise helped to reduce the blood sugar level.

The most fundamental thing is to be very committed to interval workouts. Ensuring that you drive yourself to achieve a physically fit body. The good thing with this work out just a small time is needed.

Move Your Body: How Dance Can Help You

Move Your Body: How Dance Can Help You

Are you a Grey’s Anatomy fan? If so, you have probably seen the doctors, tired and stressed out from their jobs, break out into a random dance a time or two. This is because dance does wonders for the body. It can certainly help you get into shape and lose weight, but dance does so much more than that. It helps to make our mind sharper and improves your mood. Dancing can help you make friends and even protects your organs. And, the best part is, you can get these benefits regardless of whether you are a good dancer or not.

Finding the Rhythm

It is not unusual to hear a catching song and then start moving along with the rhythm. Costas Karageorghis, who researches music and sports and earned his Ph.D., states that it is something we do naturally. You are biologically wired to move to music, perhaps as a result of the fact that early civilization moved in rhythm to communicate. Dr. Richard Ebstein, a professor with the National University of Singapore, discussed how this phenomenon happens all over the world and across species. Bees and birds also dance to get their message across.

The desire to move to the beat begins in your brain. The vibrations from the music activate timing circuits that cause you to break out in dance. Those circuits also have a role in the memory and communication systems of your brain, which is why a particular song can cause you to feel happy, sad or more. And, regardless of how hard you try to remain in control, a certain song may make you feel emotional.

This process happens for all human beings. However, some individuals have a more intense connection to the music. You probably have a friend or two that just seems to become the music when they break out in dance. This could be a result of their genetic makeup; they literally may have been born to dance. In addition, the environment also plays a role. Without the chance to dance, you will not recognize that you have an affinity for it.

Get Moving and Get Healthy

Do not feel self-conscious if you are not a natural at dance. Simply get moving in order to reap the benefits of it. The more you dance, the more your brain will respond to the music. As a result, the more time you spend on the dance floor, the better you will feel overall.