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A 10-Minute Exercise Routine You Can Do Anywhere
A 10-Minute Exercise Routine You Can Do AnywhereBy I Adam
First of all, let me say it from the onset that I do neither like nor advise quick fix solutions. I believe in "slow and steady wins the race", "quality" and "hard work pays off" philosophy. Then why I am advocating a quick fix ten minute exercise? There are three reasons:
a. It is better to have something than nothing, which in turn is better than something negative.
b. Many people do not start exercise on the pretext of lack of time, initial fitness or access to gym/park. This routine will help them to "take off". Starting or overcoming inertia is the main hurdle. Once a person makes a start, especially a small in place of an abrupt big start, he has very high probability to continue. Ten minute is about the time which any one can spare.
c. I myself followed this routine, when I was an exemplary couch potato, and now I enjoy not only high fitness level however also a very fit and trimmed body.
This exercise routine does not require any special equipment, space or work out programme. You can make your own exercise plan, depending upon your fitness level and choice of exercises. The main aim is that all your major muscles (legs, arms, shoulders. chest) are worked out and you have increased your heartbeat by at least 50% to your normal resting heartbeat. So if your resting heartbeat is 72, raising it to 120 is a reasonable target, though depending upon your fitness level, you may target higher heart rates. In a nutshell, it is a small cardiovascular plus resistance work out, where you use your own body weight.
Now coming to exercises equipment. As I mentioned, you don't have to have special tools or access to gym. Whatall you need is to have sneakers, about 10 -20 m long space (may be your backyard, nearby beach, the parking lot etc) and access to stairs/have a small stool.The exercises you are going to do are Squat, Sprint, Push Up and Dips. You may add a few variants of your choice, keeping in view that the requirement is to workout major muscles and your heart. Secondly, based on your current fitness level, you can increase or decrease the intensity or repetition of exercises and rest period.
Now here is a sample set:
a. Do 10 squatsb. Do 10 push ups.c. Run 100 md. Do 20 dipse. Stair (stool) - climb 40 stepsf. Cool down - Walk for 40 Sec
This forms one set of about 2 minutes. Repeat it 5 times.
Introduce your own variations. For example, if you are a beginner, start with 5 squats, 5 push ups, 50 m sprint, 15 dips and 30 steps. Increase the reps in the next successive sets.Those who enjoy a good fitness level and workout regularly, they can also benefit from this workout when they are feeling "down" for a proper long workout or don't have the time. Just keep the intensity high.
I Adam
I Adam is a "common person" who "practises" and "radiates" self development, focusing on continuous growth of body, mind, heart and spirit. You can visit him on the following link:
http://letusgrow.blogspot.com/
,The Quick Hammer
The Quick HammerBy Dan Bialik
Do you occasionally find yourself pressed for time when preparing for your workout? Or, maybe you just do not feel like going through your normal routine. You need something a small different! How about this?
This is a quick, ten minute workout to totally blitz the body. It is done on the line of circuit training except it is a mass gaining routine with heavy weights and lower to mid-range repetitions. You will take three basic, compound exercises which cover the chest, back and legs. Your other muscles will get plenty of stimulation from these compound pushing and pulling movements. You perform each exercise without rest in between. For example, we will take chin-ups for the back, parallel bar dips for the chest and squats for the legs.
Start with the chin-ups and do as many repetitions as you can. Next, do the same with the dips, then go on to the squats. Try to perform each rep slowly, with emphasis placed on the negative, or downward portion of the movement. After the squats, take about ten seconds to catch your breath, then start the second cycle. Perform each rotation three to four times, then do a cool down and stretch and you are done.
This routine can be followed any time you are short on time, or when you just need a small change of pace. You will definitely feel the muscles you worked out in this fashion the next day! You can substitute many exercises into the routine, as long as you make sureto do one exercise each for back, chest and legs.
Examples of exercises: (Choose one from each group)
Back: chins, bent rowing and t-bar rowing.
Chest: dips, bench press and push-ups.
Legs: squats, lunges, dead-lift and leg presses.
This program can also be done taking your normal rest periods between each set. Obviously, it will then take longer than ten minutes to complete, however it is a very substantial training routine. With the longer rest intervals, you will probably use more weight on the lifts, so you will build strength a bit quicker doing the routine in this manner. Either way, you are working the largest muscle groups which will add strength and mass very quickly to your body. Give it a try and see for yourself, what can be done in as small as ten minutes!
Dan's Health & Fitness http://danshealth.dan4fitness.com
I am a fitness consultant in St. Louis, Mo. I answer training questions by various means on the internet. http://danshealth.dan4fitness.com
,Optimum Time to Exercise For Best Fat Loss Results
Optimum Time to Exercise For Best Fat Loss ResultsBy Wayne Mcgregor
Exercise
Studies have shown that lung function, body rhythms, body temperature and hormone levels are at optimum levels for exercise at 6PM. Your optimal time may vary depending on whether you are a day or night person. More important than when you exercise is the amount of time you spend exercising. This will vary depending on your level of physical fitness. The greatest exercise program if you are not in shape is 30 minutes a day, three times a week. It works because your body is not used to the strain of working out and nearly anything you do will be an improvement. As your fitness level improves, however, you will reach a weight plateau and the gains will stop. You will have to work harder to see additional benefits from exercising.
What is the optimum time for exercising?
Studies done at the Baylor University Exercise and Sports Nutrition Laboratory showed that 30-minute workouts raised the heart rate of women and men to about 65 percent of their maximum. Thirty minutes was enough time to improve cardiovascular fitness. The short duration was an encouragement for people to exercise several times weekly. Depending on individual fitness levels and the intensity of the exercise, 30-minute workouts burn from 164 to 522 calories. Sedentary and overweight women who followed the workout program for 14 weeks raised their resting metabolic rate and lost an average of 14 pounds. In effect, they lost two inches from their hips and three inches from their waists. At the same time, they showed a 20 to 30-percent improvement in strength and a 15-percent increase in aerobic capacity.
30 Minute Workout
A 30-minute workout should include 20 minutes of resistance training and 10 minutes of cardiovascular training three times a week. During the first 20 minutes, you will want to exercise three areas of the body. The Lower Body includes the quadriceps (front upper leg muscles), hamstrings (back upper leg muscles), gluteals (hip muscles), hip flexors (muscles that attach to the pelvis and the femurs), and calf muscles.