Time for Living, March 2011 13 Fitness
Fitnesstraining for busy people
IT'S all very well for fitness trainers to recommend three full-on cardio sessions plus toning and strength- ening exercises every week, but not everyone can find time for all that. As you may well know,itisall too easy to sign up for gym member- ship but it is not that easy to fit reg- ular exercise into abusy lifestyle. Physical activity combined with a healthy diet keeps you looking good and, moreimportantly, is the best prevention you can get against obe- sity and many major health prob- lems. The fact is, your health should always be your priority but this doesn't mean that you have to spend hours gruelling away at the gym to make it number one. Gym member or not, you can always find the time for exercise, if you set real- istic goals. If you have abusy lifestyle but
you'll have completed agreat fat- burning session by keeping your heart rate up and also incorporating resistance exercises. Follow afive- minute cool down and stretch.
pace for 20 minutes, try alternating between sprinting or an all-out effort for one minute and then slowing down until you get your breath back and then speeding up again. Follow afive-minute cool down and stretch. ■ CIRCUIT SESSION: This is a good total toning and cardio work- out. Choose five or six toning exer- cises -such as the squats, lunges, hamstring curls, push-ups and pec- toral squeezes -and perform 10 repetitions of each exercise one after the other,without resting. Repeat this up to four times and
20 minutes in your busy life for a selection of these fast workouts. ■ INTERVAL TRAINING SES- SIONS: This is agood workout for your heart and stamina. Pick an aerobic activity -such as running, cycling, swimming or even skipping. Rather than stick at the same
want to workout, aim for amore sustainable routine. The intention to spend an hour-and-a-half in the gym after work is only worthwhile if you can achieve that. Start by increasing your daily activity levels: walk to and from the station, get offthe bus astop early, walk the kids to school and back or take the stairs instead of the lift to your office. This is astart, but you can do better than that. The time that you might spend watching Coronation Street can be put to much better use -you can even workout while you arewatch- ing them so you don't miss out. At least three times aweek, slot
■ GYM BODY PART WORKOUT: This will help strengthen or reshape problem areas of your
body.Injust 20 minutes you could perform three sets for three or four targeted exer- cises using gym equipment. Follow with targeted stretches. Agood weekly routine would include target- ed body part workouts in between cardio sessions. ■ STRETCHING: This helps re-bal- ance your body,improve flexibility and lengthen and tone your mus- cles. If you areunsureofhow to correctly stretch, speak to aper- sonal trainer in order to avoid injury. ■ RELAXATION: Busy lifestyles mean stressful ones, so part of your short exercise sessions should focus on balancing the mind and easing muscle tension. Lie on the floor with your palms face up. Close your eyes and breathe deeply through your diaphragm. Allow your lungs and diaphragm to fill as much as possible, counting in for four,and then slowly exhale, counting out for five. Youcan also relax muscle ten-
sion. Start at your toes and clench then relax them, move to your calves and clench and relax and slowly use this technique for all of your body parts to help relax tight muscles.
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