Exercise for people with busy schedules
As we all know, exercise is a key ingredient in any weight loss program. Aside from making us lose weight or keep the weight off, it makes us feel better.
With everyone being so busy these days, maybe spending 9-10 hours at an office, being a full-time mom and keeping the house & kids in order, or just trying to have a life...it seems hard to find a couple of minutes in our day to make the effort to be active physically - but as the saying goes "when there's a will there's a way".
There's aerobic/cardio and strength training type exercise. Aerobic burns fat/calories while you are doing it and strength training does so by increasing your metabolic rate making you burn more calories "in the long run" while your body is at rest (RMR).
The following are a mix of both types.
First and foremost, STRETCH and WARM UP for 5 minutes.
Go for a 10-15 minute fast speed walk around your neighborhood. Walk your dog, go to the grocery store, or walk to work! Go anywhere! Try really fast walking for 2-3 minutes and then 2-3 minutes at a normal pace and like that on & off. I usually go to and from work (10 blocks away).
#2. Get on your bike! (real one or indoor cycle)
Warm-Up spending the first 2–6 minutes finding the appropriate amount of resistance to start with, proper pedal stroke to warm up and keep treading. Once that's over, spend 5-10 minutes going full strength at maximum capacity, then slow down and add another 5 minutes at normal pace.
Personally, I hate squats. But they are a great exercise for the lower body! Particularly your buttocks and knees. So, put your feet at shoulder width while facing forward and squat down-and-up 10-20 times for 2 or 3 sets. If you get good at it, and it becomes easy, then add some dumbbells in your hands while working out.
This workout is so easy it feels like you're not actually doing much. But you are!
I think starting out with 100 steps is the way to go...it'll take you about 5-10 minutes at first...and then you can start adding more and more sets as you go. Sets of 20 steps is ideal. Either use the stairs at home, or at a place nearby, or stack something you can "step on" of about 15 inches tall, if you can't find anything then just buy one!
#5. Push-ups and Sit-ups! (I included a really good description from Clint Hale @ eHow)
A military workout regimen includes extended sets of push-ups called "supersets." Military trainers recommend doing three types of push-ups: regular push-ups, wide push-ups (in which you widen the distance between your hands on the ground) and close/triceps push-ups (in which you bring the hands close together to work the triceps).
Supersets for sit-ups are also a three-pronged regimen, including regular sit-ups.
Also included are reverse crunches, in which you lie flat on the floor with your lower back pressed to the ground. From there, place your hands beside your head or extended flat to your sides. With your feet crossed at the ankles, lift your feet off the ground until your knees are placed at a 90-degree angle. Press your lower back on the floor to contract the abdominal muscles, and then lower your legs back down to reset your original positioning.
The third sit-up recommended is a double crunch, in which you lie on your back with knees bent and cross your feet at the ankles. From there, exhale as your curl your legs toward your chest and lift your shoulders from the floor. Then, bring your legs and shoulders back down to return to form.
Sit-Up and Push-Up Supersets
To achieve a true "superset," military trainers recommend doing the following non-stop 5-10 times:
--10 regular push-ups
--10 regular sit-ups
--10 wide push-ups
--10 reverse crunches
--10 close/triceps push-ups
--10 double crunches
By doing the above five times, you will have completed 150 push-ups and 150 sit-ups in a little more than 10 minutes.
So there you have it, no excuses! Get off your butt and do something!