| Search Sensei Talks |
|
|
| Labels |
|
|
|
| Friday, October 24, 2008 |
| 30 Minute Workout |
The days of the 30 minute workout fitness centers seem to be coming to an end. Many fitness centers that offer only a 30 minute circuit are closing. But this doesn’t mean the 30 minute workout is dead! On the days that I only have 30 minutes to exercise I still get a great workout. It’s not always about the amount of time you spend, but the quality and type of exercise you do.
There are a few ways to get a great workout in 30 minutes. Every minute is important! There are two ways that I usually recommend people spend their 30 minutes. I often recommend a mixture of cardiovascular exercise and strength training. Start with the treadmill, bike, elliptical or any other cardio exercise you like. The intensity of the exercise is important. You should be able to talk during the exercise, but feel slightly out of breath. Spend about 15 minutes on your cardio. When you are finished, you should be sweating and a little out of breath.
Now move on to your strength training. You can use weight machines, free weights, resistance bands or even your own body weight to strength train. Try to do some upper body and some lower body training for a good balance. Don’t forget to leave two to three minutes at the end for a great stretch.
Here is a sample workout: Start with 15 minutes on the treadmill at a challenging pace (you should still be able to talk, but feel slightly out of breath). Next move to some upper body exercises. Try for three sets of 10-12 reps for each exercise. For the lower body try squats, lunges and plies. You can do 20 reps of each and then repeat two more times. Stretch a little at the end and you are ready to go!
If you have a day where you only have 30 minutes and you want to spend it all on cardiovascular training, I usually recommend interval training. This type of training is great for the heart and can rev up your metabolism. You can do it one of two ways. If you are doing all of your exercise on one machine like the treadmill, you can vary your intensity. Start walking at a pace that is a little challenging for 3 minutes, then go up to a challenging pace for 3 minutes, then a very challenging pace for 3 minutes and then repeat the pattern four times with a little cool down at the end. Another option is to use various types of cardiovascular exercise in your 30 minutes. You can start on a stationary bike for 5 minutes, then do the treadmill for five minutes, then an elliptical for 5 minutes and repeat the pattern one more time. If you are at home you can walk for 5 minutes, jump rope for 5 minutes, do jumping jacks or skiing for 5 minutes and then repeat. Remember to keep the intensity up and to do your strength training another day.
The 30 minute workout is alive and well! Don’t let yourself use the excuse that you only have 30 minutes anymore. Use your time wisely and you can get a great workout. On the days that you have more time, you can do more cardiovascular exercise as it is recommended on most days by the American Heart Association. Do the best you can to workout every day and you will be feeling and looking great!
- Jennifer
Labels: Exercise, Jennifer, Physical Activity
|
posted by The Sensei Team @ Friday, October 24, 2008   |
|
-->
add to del.icio.us
|
|
|
|
|
|
