October 9th, 2009 | 
Author: 30 Exercise
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 BLUE 68 x 24 x 1 4 6 mm Pad Mat for Exercise Yoga w EZ Buy Now Inside  US $.99
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 LES MILLS BODY PUMP US $202.50
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 Chin Pull Up Bar 7 Bands for P90²X PLUS 6 MORE EASY DIF BUY NOW OPTIONS INSIDE US $48.00
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 THIGH MASTER LEG AB ARM MUSCLE TONER EXERCISE MACHINE US $.01
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 LES MILLS BODY PUMP DELUXE US $200.00
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 New 2 lb Pound ProSource Weighted Weight Exercise Gloves Blue For Turbo Jam MMA US $13.95
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 40 Rebounder Trampoline Fun Exercise Carrying Bag US $59.00
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 PROSOURCE RESISTANCE EXERCISE BAND BLACK Heavy for P90X US $6.95
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 NEW Brenda DyGraf Total Body AirClimber with Step Tracker DVDs US $79.99
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 NEW Pyle Sports PHRM30 Heart Rate Watch With 3D Sensor US $38.95
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 Aerobic Power Step Adjustable Exercise Stepper NEW US $33.95
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 Confidence Fitness Space Saving X Bike $25000 TADD US $3.25
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 Universal Five Position Weight Bench US $.99
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 Marcy Upright Mag Cycle Exercise Bike TADD US $.99
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 Bosu Sport 55 cm Balance Trainer US $12.50
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 Body Champ BRM3671 Cardio Dual Trainer US $33.99
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 JumpSport The Fitness Trampoline Model 220 Non Folding 40 Inch Trampoline US $65.00
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| Golf Advice |
How to Get a Workout in 30 Minutes
A lot of people think that unless they have 2 hours to spare out of their day that they will never be able to workout. This usually results in disengagement, which will never help you achieve your fitness goals. As a personal trainer I see many clients come in with the mindset that they will never find time to workout. How will they fit fitness into their job, their family, their personal activities. I am here to provide you with some ideas to help make your workouts efficient and ones that push you to your limits to guarantee progress.
Cardio, resistance, and nutrition are the building blocks of any fitness regimen and are crucial in achieving any fitness goal. Let's begin with cardio. Cardio is what strengthens your heart and burns a larger number of calories. Depending on your fitness goals, you may choose to do different types of cardio. Lower intensity for those trying to burn fat and save muscle, higher intensity for those looking for maximum caloric burn, or interval training for those with limited time who want to see improvements in their fitness and caloric burn. I am a big proponent of interval training because it can save time and push your body past its comfort level, thereby attaining forward progress. A good example is interval sprints. Running hard and fast for a certain amount of time and resting for the same amount of time, for repetitive sets can be a great way to get an effective workout into a busy day. Intervals can be done with a run, with biking, walking, jumping rope, kettlebell work, and many other choices of exercise. Point is, if you're busy, this is a great way to workout!
Now let's discuss resistance, the piece of the puzzle that maximizes your caloric burn throughout the day AND helps build strength. Without it, your body will adapt to the cardio exercises and may be able to push itself but may not have the strength to go for longer periods or to be able to protect your bones from certain diseases like osteoporosis. Resistance just makes the cardio sessions that much more effective. This may be the challenging piece for those busy bees, but let me tell you that with only bodyweight, there is resistance. Yes, it's called gravity and it is free for all of us and accessible from anywhere. A good example of a quick, effective resistance workout can be circuit style. 20 bodyweight squats, 20 push ups, 20 situps, 20 lunges, 20 jumping jacks for 5 rounds, with as little rest as possible. I highly recommend hiring a professional to ensure proper form and to limit risk of injury.
Nutrition is probably the largest piece and the one that most people have the most trouble with. Unless you eat the same five foods everyday, it can be a challenge to be conscious of what you are taking in as far as calories, proteins, fats, carbs and also how much of each you should take in. Again, I recommend a professional and using a calorie management system to track your diet and therefore be able to see any "gaps" or areas for improvement.
If you really want to be fit, no matter what your current level may be, there is always a way to customize a workout to fit your lifestyle and achieve your goals.
About the Author
Is a 30 minute work out every day enough exercise to keep fit?
I do a 30 minute work out everyday. Is this enough exercise to keep fit?
Yes, 30 minutes per day is 3.5 hours per week and that's plenty, done right. The quality of your workouts is much more important than the quantity and the quantity is more important than the time involved. In other words, it's better to do high intensity intervals for 20 minutes than to walk for 30 minutes. And it's better to cross train (strength and endurance) than it is to just walk 3.5 hours per week.
Put the time to good use and you'll feel improvements quickly and see improvement in a few months. For example, when you can walk a mile in 20 minutes, speed walk it in 18 minutes. Then when that becomes easy, jog it in 16 minutes...etc. Same with weights. Just keep increasing the resistance and you'll know you're getting stronger or do super sets and circuits to avoid having to rest between sets.
Done right, 20 minutes per day should be enough. Done wrong, you'll make few gains and little improvement.
Good luck and good health!!
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