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The Power Workout:


Scenario: I really want to get in shape, but I work all day and attend multimedia classes until 8:30. How do I find the time to exercise, and what are a few good exercises for beginners like me? Solution: Finding time to exercise is certainly a challenge. Even the most motivated among us suffer setbacks during our business's busy season or when a new project is on the horizon. The key to fitting fitness into your busy day is to recognize that finding time isn't the issue--it's making time.

You may be surprised to hear that you can enjoy the benefits of a regular exercise program in as little as three hours per week.

The following routine shows you how:

Monday: Half-hour of jogging, biking (on hills) or other intense aerobic exercise you enjoy

Tuesday: Half-hour of strength training (squats, sit-ups and push-ups for beginners; weight training with machines or dumbbells for the more experienced)

Wednesday: Rest day

Thursday: Repeat Monday

Friday: Repeat TuesdaySaturday: One hour of exercise--any type of exercise. Go rollerblading with a friend, take the family to the hills for a hike or swim laps at the pool.

Sunday: Rest day

Make your workouts more time-efficient by exercising harder. For example, you can walk two miles in a half-hour, or you can run four miles in a half-hour. You can spend an hour in step aerobics class, or you can spend 20 minutes rowing at the highest resistance level on the rowing machine. When you perform strength-training exercises, use a challenging resistance and move quickly through your exercises to get an aerobic benefit.

If you want to commit to getting fit, exercise must become a part of your life--a habit as regular as brushing your teeth. Try these ideas to help you stay on track:

*Make a log of everything you do for a week, and identify the time slots where you can fit in exercise. Did you spend a Saturday afternoon watching the Back to the Future trilogy for the fifth time? Could you manage to get up a half-hour earlier on the weekdays? Just skip an hour of television time and go to bed earlier.

*Make exercise convenient. Find a place to work out that's close to your home or office. If you're disciplined and have the space, work out at home.

*Develop relationships with supportive people. Join an exercise class or go to the gym with friends. If you skip a class, your friends will hold you accountable.

*Exercise at the right time. The "right time" is when you're most likely to do it. If you know your day often ends late or meetings come up suddenly, it's best to schedule your workout for first thing in the morning when nothing can interfere. If you're a night owl, fit your workout in before dinner. If you can only manage a 10-minute walk on your lunch hour--do it. Some exercise is better than none.

Benefits Of Exercise

Need more motivation to get fit? Consider the following benefits of exercise:

*Exercise increases your stamina and strength.

*Exercise improves your heart and lung efficiency.

*Exercise gives your body greater resistance to disease, stress, anxiety and fatigue.

*Exercise gives you more energy and enhances your capacity for work and leisure activities.

*Exercise releases hormones that stimulate the brain, helping to clear your mind, see things from a new perspective, and come up with fresh ideas.

So make an appointment with yourself to get some exercise. Your body--and your business--will thank you for it.

For a ton of f.ree, valuable tips, tricks, and secrets visit: http://www.MaximizeYourMetabolism.com

2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://www.MaximizeYourMetabolism.com


MORE RESOURCES:

Forbes

Make Exercise Fun And You'll Eat Less Afterward, Cornell Finds
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TIME

Obesity: We're not overeating, we're under-exercising, study suggests
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New York Daily News

Staying sedentary may be just as harmful as exercise is beneficial
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Six hours of sitting is as bad for you as one hour of exercise is good, researchers from the University of Texas Southwestern Medical Center found. 'Avoiding sedentary behavior throughout the day may represent an important companion strategy to improve ...
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ABC News

Corporations and the “free exercise” of religion – response to David Post
Washington Post
He argues that for-profit corporations are not protected by the Religious Freedom Restoration Act because they cannot “exercise religion.” Even if they could do so, he does not understand “how (in heaven's name, if I may) does the mandate burden the ...
Reading Hobby Lobby in ContextNew York Times

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Combining aerobic, resistance exercise may be best for diabetes
Reuters
NEW YORK (Reuters Health) - Exercise programs that combine aerobic exercise and resistance training may be better at helping people with diabetes control their blood sugar than either type of exercise alone, a new analysis of past studies says.

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PerezHilton.com

An Hour of Exercise Can Make Up for a Day of Sitting Down
TIME
Because exercise has a more powerful effect in helping the heart than sitting does in harming it, one hour of physical exercise could counteract the effects of sitting for six to seven hours a day, according to researchers led by Dr. Jarett Berry at UT ...
Sitting is as bad for you as exercise is good for youSaga Health News
Sitting At A Desk Is Super Unhealthy… But Just One Hour Of THIS Can Make A ...PerezHilton.com

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Exercise: What's Happening?
The Eagle (blog)
This week and in the future, we're letting some of the best and brightest students in Sports Medicine write for the Huffines Institute Blog. This week we've got a piece about what really happens during exercise written by Mr. Josh Avila, M.S. Take it ...

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East/West/North/South Xtra: High school baseball players exercise a choice in ...
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Allegheny Tigers' Ryan Bytzura, a West Mifflin resident, delivers a pitch during a game against the Sports Zone Express at Herb Field in Ross. Share with others: Tweet. By John D'Abruzzo / Tri-State Sports & News Service. Local high school baseball ...



Aerobic and resistance exercise combo may help diabetics control blood ...
Tech Times
The different types of exercise analyzed in the recent study have different outcomes, he pointed out, with resistance training building muscles and raising glucose utilization as a result of boosted muscle mass while aerobic training burns glucose ...



Philly.com

Exercising Moms-to-Be Have Less Chubby Newborns, Study Finds
Philly.com
WEDNESDAY, July 9, 2014 (HealthDay News) -- Babies born to mothers who exercise in late pregnancy may enter the world with a little less body fat, a new study finds. Researchers said that could be a good thing, since extra fat at birth could continue ...

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