Author: Rosario Colomba MAT, CSCS, CK – Xanadu Health Club
Finding time to exercise can be difficult. Therefore it is important that we choose exercises that burn plenty of calories in a short amount of time. Follow the examples below if you need a boost.
- Interval Training – Interval training is extremely time-efficient. Calories are burnt quickly because you are working at a high speed for a couple minutes and then slowing down to recover for a couple more minutes. Take into consideration how difficult the exercise feels. The high-intensity bouts, which should last 30 seconds to a minute and should feel hard to very hard. The low-intensity/recovery period, which lasts two minutes to three minutes should feel light to somewhat hard. Most cardio machines (treadmill, bike, Stairmaster) have an interval program option. At home you can do simple aerobic-type movements (like jumping jacks, jump rope, knee lifts) as high-intensity workout and march in place and heel tap for the low-intensity interval. You can also jog, run, sprint, and speed-walk for high intensity and walk or jog slowly for low interval.
- Strength Training – For strength training, design your workout with three or four groups of mini circuits. For each mini-circuit choose a free weight exercise, an exercise for your core, a flexibility exercise, and an aerobic exercise. Perform 1-2 sets of each exercise then move on to the next mini-circuit consisting of totally different exercises but following the same framework. This kind of workout enables you to target many muscle groups while burning more calories than exercising isolated body parts individually.
- Flexibility Training – Yoga and Pilates incorporate strength and flexibility. Flexibility is the key to feeling free with movement. It helps prevent injury and is useful when you stretch in the beginning of the workout and again at the end. If you do not stretch, you run the risk of muscle tension and increase your chances of getting injured.
Here are some more fitness tips:
- Add exercise to your “to do” list and give it the same importance as your other errands.
- Keep an exercise journal. This can help you stay motivated by making daily exercise goals for yourself and keeping track of what you have accomplished. This also might deter you from overeating.