If you lack time - do this...
The most common excuse I hear from individuals is that they don't have time to exercise.
- My first thought is - "how much do you value your health?"
- My second thought is - "make time - either get up earlier, schedule it at lunch or workout later"
If it becomes a top priority (as it should) then you will find time to make it happen.
I never like using excuses for anything but especially when it comes to health/well-being.
"If you don't have your health, what do you have?"
Nowadays, with social media and the internet everyone wants results immediately.
So a hot topic that has been going around the fitness fields is HIIT (High-Intensity Interval Training)
HIIT involves repeated bouts of high-intensity exercise interspersed with recovery periods of rest or low-intensity activity. (Weston, Wisloff & Combs 2014)
Incorporating HIIT is great for busy individuals who are looking to get health-enhancing benefits in less time! Also, if you get bored, are limited on time and/or want to mix it up from long runs, swims or bike rides then this is for you!
So, how can you incorporate HIIT into your routine? For one, you don't need any equipment. All you need is a stop watch, running shoes and 20-30 minutes.
If you want low impact, do HIIT in the pool, on the bike, jump rope, elliptical or SPARC trainer.
One 2008 study alternated an 8 second high-intensity work cycle sprint with 12 seconds of low-intensity recovery cycling for a total of 20 minutes! When young women performed the program three times per week for 15 weeks, results showed significant reductions in total body fat, subcutaneous leg and trunk fat and insulin resistance. (1)
As a baseline, do 3 minutes of light warm up then 10 bouts of 30 second intervals of "very hard work" with 30-90 seconds of light recovery. (30 sec work/30 sec rest or 30 sec work/60 sec rest or 30 sec work/90 sec rest)
This is a great way to mix up your workouts and get rid of the excuse that you need a lot of time/money or fancy equipment to have an efficient workout that gets results. All you need is a little discipline :)
Let me know if you have any questions!
Have a great weekend!
Brian
(1) Int J Obes (Lond). 2008 Apr;32(4):684-91. doi: 10.1038/sj.ijo.0803781. Epub 2008 Jan 15.
Earth Meets Sky Studio, 3-G Pilates, Unified, Vibrational Lifestyle Reality Restructuring and Fitness.
5 年I think people who can't schedule exercise in their day are stuck in their habitual, non-serving lifestyle habits. ?Time management is concerned with the balance between heart-centered awareness and the clock. Your heart decides the to do and the clock is about how you decide to just do it. The what is about effectiveness, and the how is about efficiency. Our choices create the nature of all our collective realities.? Anything worth achieving always comes with obstacles that get in the way. You must REALLY WANT IT and commit to maintaining an iron clad determination to overcome those obstacles. Choose, notice, let-go, allow, and trust how you want to resonate. Always start from your heart! By connecting to your goals through heart-centered awareness you can learn to bypass the limitations of the mind, thus fueling your passion, thus creating the drive to overcome obstacles, realign and begin manifesting your desired reality.