You can do a complete functional strength workout in 15 minutes.
An example of a complete workout is as follows(video links are provided for some of the less known exercises):
Upper Body- push-ups and pull-ups, 2 sets of 8-10 repetitions (will vary depending on the individual's strength, health,etc.) If no pull-up bar is available chair dips and bicep curls (with a free-weight or other weighted object of appropriate weight for exerciser's strength) can be substitued.
chair dip clip http://www.youtube.com/watch?v=tKjcgfu44sI
Lower Body- squats ( regular or single leg) 2 sets of 8-10 reps
or lunges 2 sets of 8-10 with each leg .
single leg squat clip -
http://www.youtube.com/watch?v=zJCA7pQ1o7g&feature=related
Core- bridges 2 sets of 10 or 1 set of 20 and "bird dogs" (quadraped exercise) 1 set of 20.
Bird dog clip- http://www.youtube.com/watch?v=zzS66fmX6rc&feature=results_video&playnext=1&list=PL1075D92E879C6CCB
The above workout, or variations, can be performed correctly with appropriate rest intervals between sets, in 15 minutes. You can also choose specific areas to focus on in your session. Example: upper body and core in one session and lower body in the next, etc.
The exact workout will depend on your goals, your schedule, current level of strength and other individual conditions.
Remember to seek out appropriate training for any exercises that are unfamiliar to you.
Get your 15 minutes!!!
Friday, June 8, 2012
Thursday, June 7, 2012
15 Minutes of Power
You can have an effective power workout in 15 minutes....
5 minute warm-up, 10 minutes of plyometrics and 5 minutes cool down.
Some examples of plyometrics include: squat jumps, lateral jumps, power skipping, plyo-push-ups, box-jumps, etc. See the link at the bottom of the page for more examples.
What are plyometrics?
"Plyometrics, or "plyos" for short, are a type of exercise designed to produce fast and powerful movements. They are generally used by athletes to improve performance in sports, especially those that involve speed, quickness and power[1]. In addition, it is possible to find plyometrics used in the fitness field, but to a much lesser degree."(wikipedia).
http://en.wikipedia.org/wiki/Plyometrics
Which plyometric exercises that you focus on will depend on your goals.
15 minutes of this type of activity, 2 or more times a week, will have specific, functional power benefits and specific, cardiovascular benefits.
Plyometrics are, by nature, very intense. As with all exercise you should check with your physician and seek appropriate education and guidance before implementing any exercise program.
For some examples of plyometric exercises click on the following link (don't let the title dissuade you...plyometrics are not just for men!).
http://artofmanliness.com/2010/05/21/beginners-guide-to-plyometrics/
In just 15 minutes...
5 minute warm-up, 10 minutes of plyometrics and 5 minutes cool down.
Some examples of plyometrics include: squat jumps, lateral jumps, power skipping, plyo-push-ups, box-jumps, etc. See the link at the bottom of the page for more examples.
What are plyometrics?
"Plyometrics, or "plyos" for short, are a type of exercise designed to produce fast and powerful movements. They are generally used by athletes to improve performance in sports, especially those that involve speed, quickness and power[1]. In addition, it is possible to find plyometrics used in the fitness field, but to a much lesser degree."(wikipedia).
http://en.wikipedia.org/wiki/Plyometrics
Which plyometric exercises that you focus on will depend on your goals.
15 minutes of this type of activity, 2 or more times a week, will have specific, functional power benefits and specific, cardiovascular benefits.
Plyometrics are, by nature, very intense. As with all exercise you should check with your physician and seek appropriate education and guidance before implementing any exercise program.
For some examples of plyometric exercises click on the following link (don't let the title dissuade you...plyometrics are not just for men!).
http://artofmanliness.com/2010/05/21/beginners-guide-to-plyometrics/
In just 15 minutes...
Wednesday, June 6, 2012
15 Minutes....All This Week
In 15 minutes you can:
-warm up 5 minutes, jog/run for 7 minutes and cool-down for 3 minutes....
-Or just take a nice walk for the whole 15 minutes...
Performing this type of exercise, 2 or more times per week, has definite cardiovascular (and other) benefits.
Completing even just 15 minutes of exercise will motivate you to find other time periods.
-warm up 5 minutes, jog/run for 7 minutes and cool-down for 3 minutes....
-Or just take a nice walk for the whole 15 minutes...
Performing this type of exercise, 2 or more times per week, has definite cardiovascular (and other) benefits.
Completing even just 15 minutes of exercise will motivate you to find other time periods.
Friday, June 1, 2012
Listen to the Doctor
Follow the link for some compelling advice from Dr.Evans....
http://www.youtube.com/watch?v=aUaInS6HIGo
See you Tuesday....
http://www.youtube.com/watch?v=aUaInS6HIGo
See you Tuesday....
Thursday, May 31, 2012
Scheduling-Which Exercises?
Basic classification of exercise will enable you to effectively utilize short time periods.
Exercise can be classified into two major types: strength-building (anaerobic) and cardiovascular (aerobic).
Strength-building exercises include exercises such as: free-weights, body-weight exercises (push-ups, sqats,etc) and core exercises and systems such as pilates. Cardiovascular exercises include: walking, jogging/running, cycling, elliptical, etc.
These classifications are general and overly simplified, but useful in planning your exercises.
Example:
You decide Mondays, Wednesdays, and Saturday are aerobic days. On those days you plan/look for/discover time in which to perform aerobic-based exercises.
Tuesdays and Thursdays are strength-based. You leave Fridays and Sundays open for rest or whatever presents itself. Spontaneity is good!
The ratio of aerobic to anaerobic exercise will depend on your exercise goals.
These classifications are not exclusive. High intensity interval training and tai chi, when practiced as a martial art, are examples of exercises in which these classifications can overlap.
Plan it!
Exercise can be classified into two major types: strength-building (anaerobic) and cardiovascular (aerobic).
Strength-building exercises include exercises such as: free-weights, body-weight exercises (push-ups, sqats,etc) and core exercises and systems such as pilates. Cardiovascular exercises include: walking, jogging/running, cycling, elliptical, etc.
These classifications are general and overly simplified, but useful in planning your exercises.
Example:
You decide Mondays, Wednesdays, and Saturday are aerobic days. On those days you plan/look for/discover time in which to perform aerobic-based exercises.
Tuesdays and Thursdays are strength-based. You leave Fridays and Sundays open for rest or whatever presents itself. Spontaneity is good!
The ratio of aerobic to anaerobic exercise will depend on your exercise goals.
These classifications are not exclusive. High intensity interval training and tai chi, when practiced as a martial art, are examples of exercises in which these classifications can overlap.
Plan it!
Wednesday, May 30, 2012
The Power of Schedule
Being the Captain of Your Daily Schedule allows you to plan time to exercise.
Being ready to take advantage of whatever exercise time and place presents itself by developing the ability to flow with your schedule and create/find time to exercise will ensure a robust and life-long exercise practice.
Sit down and look at your daily or weekly schedule. Where are the small-time increments (5, 10, 15 minutes)?
You can't find any? Look again. Don't resist the small increments. People sometimes believe themselves to be "too busy to have time for anything". They will tell you this with an exaggerated certainty and a hint of defensive posturing. This is usually an escape from something. Sure, people are busy. You may be busier than most people, but you can find, recognize or create time periods.
You will probably need to be creative. Brainstorm it. You don't have to set your schedule in stone so you can play with different scenarios.
You will need to triage activities. Don't be afraid to scale down or cut out some things in order to exercise.
You need to believe that your exercise practice is valuable and worth the time. View your exercise as an investment in your health and in your family's well-being. You exercising sets a great example for your spouse, significant other or your children.
Step back, look at your schedule and get things going.
"It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul."
- from "Invictus" by William Ernest Henley
http://www.poemhunter.com/poem/invictus/
Being ready to take advantage of whatever exercise time and place presents itself by developing the ability to flow with your schedule and create/find time to exercise will ensure a robust and life-long exercise practice.
Sit down and look at your daily or weekly schedule. Where are the small-time increments (5, 10, 15 minutes)?
You can't find any? Look again. Don't resist the small increments. People sometimes believe themselves to be "too busy to have time for anything". They will tell you this with an exaggerated certainty and a hint of defensive posturing. This is usually an escape from something. Sure, people are busy. You may be busier than most people, but you can find, recognize or create time periods.
You will probably need to be creative. Brainstorm it. You don't have to set your schedule in stone so you can play with different scenarios.
You will need to triage activities. Don't be afraid to scale down or cut out some things in order to exercise.
You need to believe that your exercise practice is valuable and worth the time. View your exercise as an investment in your health and in your family's well-being. You exercising sets a great example for your spouse, significant other or your children.
Step back, look at your schedule and get things going.
"It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul."
- from "Invictus" by William Ernest Henley
http://www.poemhunter.com/poem/invictus/
Tuesday, May 29, 2012
Focus on Fun and Pleasure
Your exercise practice will probably be more successful if you focus on the fun and/or pleasure of your chosen exercise(s). It is generally easier to find/create time to perform the exercise if you find the chosen exercise activity fun or pleasurable.
Have you ever listened to avid exercisers talk about why they exercise?
You often hear answers like:
"I love to run", "I take my spin class because I love how it feels afterwards", "I really enjoy a walk in the morning and so does my dog", " I really like the total muscle fatigue feeling I get after lifting weights", "Sex has been better since I began to exercise", etc.
Try different exercise forms, find some that you like, focus on the feeling and go for it!
Have you ever listened to avid exercisers talk about why they exercise?
You often hear answers like:
"I love to run", "I take my spin class because I love how it feels afterwards", "I really enjoy a walk in the morning and so does my dog", " I really like the total muscle fatigue feeling I get after lifting weights", "Sex has been better since I began to exercise", etc.
Try different exercise forms, find some that you like, focus on the feeling and go for it!
Friday, May 25, 2012
Motivation Trouble?
A key to motivation in exercise, or any endeavor, is simplicity.
Start with a simple goal. Achieve that simple goal for a few days. Then add another simple goal.
Example: You finally decide to start exercising. You have little time but discover that you have a few minutes in the morning. You set a simple goal of 1 set of 5 push-ups. You find that you can attain that a few days running. You add a second set of 5 push-ups.....
A simple goal(s) + attainment of that goal(s) = motivation to continue with more goals.
See you next Tuesday....
Start with a simple goal. Achieve that simple goal for a few days. Then add another simple goal.
Example: You finally decide to start exercising. You have little time but discover that you have a few minutes in the morning. You set a simple goal of 1 set of 5 push-ups. You find that you can attain that a few days running. You add a second set of 5 push-ups.....
A simple goal(s) + attainment of that goal(s) = motivation to continue with more goals.
See you next Tuesday....
***DISCLAIMER- This blog is for informational purposes only
. Always seek your doctor’s advice before
beginning any exercise program.
Thursday, May 24, 2012
Resistance Exercise/Strength/Power/Endurance
Resistance exercise (resistance training) includes any form of exercise in which muscle contractions are resisted by any form of outside force. It is used to build muscle strength, power and endurance.
Resistance exercise also has beneficial effects (directly or indirectly) on other anatomical and physiological systems including: the skeletal system, cardiovascular system, lymphatic system, etc.
In short, if your desire is to be stronger, increase lean muscle mass, maintain bone density, "protect joints",etc. then you need to do resistance exercise.
"Weight-bearing" exercises are resistance exercises.
Useful classifications (not the most physiologically accurate) for resistance exercise are: "functional" and "sculpting".
Loosely defined:
Functional resistance exercises are resistance exercises where the goal is to train your neuromuscular system to move, control or produce muscular force in a smooth, efficient manner. If your goal is to lift a certain amount of weight or perform some other task (ex.be able to jump a certain height, throw a discus a certain distance, be able to pick up a grandchild, etc.) you are thinking in terms of function.
Sculpting resistance exercises are used when the goals are for a muscle(s) to look a certain way. Bodybuilders have a "sculpting" approach. If your goal includes having six-pack Abs or if you desire a tighter posterior you are thinking in terms of sculpting.
These classifications are not mutually exclusive and there are cross-over effects.
If you are short on time (and who isn't?) you may decide to focus on functional resistance exercises because they generally work more muscle groups than sculpting exercises.
Good News! There are countless resistance exercises.
More Good News! Many resistance exercises can be effectively performed in a small space without equipment and in short time intervals.
Some examples of resistance exercises that can be done in a small space, with little or no equipment, by anatomical region include (but are not limited to):
Don't give in...RESIST!
Resistance exercise also has beneficial effects (directly or indirectly) on other anatomical and physiological systems including: the skeletal system, cardiovascular system, lymphatic system, etc.
In short, if your desire is to be stronger, increase lean muscle mass, maintain bone density, "protect joints",etc. then you need to do resistance exercise.
"Weight-bearing" exercises are resistance exercises.
Useful classifications (not the most physiologically accurate) for resistance exercise are: "functional" and "sculpting".
Loosely defined:
Functional resistance exercises are resistance exercises where the goal is to train your neuromuscular system to move, control or produce muscular force in a smooth, efficient manner. If your goal is to lift a certain amount of weight or perform some other task (ex.be able to jump a certain height, throw a discus a certain distance, be able to pick up a grandchild, etc.) you are thinking in terms of function.
Sculpting resistance exercises are used when the goals are for a muscle(s) to look a certain way. Bodybuilders have a "sculpting" approach. If your goal includes having six-pack Abs or if you desire a tighter posterior you are thinking in terms of sculpting.
These classifications are not mutually exclusive and there are cross-over effects.
If you are short on time (and who isn't?) you may decide to focus on functional resistance exercises because they generally work more muscle groups than sculpting exercises.
Good News! There are countless resistance exercises.
More Good News! Many resistance exercises can be effectively performed in a small space without equipment and in short time intervals.
Some examples of resistance exercises that can be done in a small space, with little or no equipment, by anatomical region include (but are not limited to):
- Lower Body: squats, single-leg squats, yoga's "tree" and "warrior" asanas, tai chi forms,etc.
- Upper body: push-up, chair-dips, plank(this is generally used for core strength but the shoulder girdle is strengthened as well), hand-stands, some capoeira moves.
- Core: plank, side plank, most pilates exercises, etc.
Don't give in...RESIST!
***DISCLAIMER- This blog is for informational purposes only
. Always seek your doctor’s advice before
beginning any exercise program.
Wednesday, May 23, 2012
Awareness
Awareness is the foundation of a successful exercise practice.
An exercise practice requires different aspects of awareness.
Self Awareness allows one to ask questions and discover answers. Who am I? Why do I wish to exercise? What do I want to achieve from exercise? Am I honest with my exercise goals? Am I really exercising for health reasons or do I only care about how my abs look? Does that matter? What kind of exercise do I like? What kind of exercise am I apt to stick with?
Awareness of your time schedule helps you to recognize potential, exercise-rich time periods. This awareness also helps you to "create" exercise time periods where none existed initially. Example: you started getting up 10 minutes earlier and shortened your morning shower from 10 minutes to 5 minutes thus yielding an extra 15 minutes in the morning. Enough time for interval training!
Environmental Awareness is simply viewing your environment(s) with the critical, skilled eye of the "guerilla" or "opportunistic" exerciser. Examples: you notice the staircase at your office building and now you walk up the 3 flights of stairs instead of taking the elevator. Or you notice that the benches in the break room are perfect for hamstring stretches. Or you notice that a doorframe in your house is perfect for removable pull-up bar and your empty doorway becomes a powerful tool for upper body strength.
Kinesthetic and proprioceptive awareness is, loosely speaking, your body awareness in movement and rest. It is the feedback loop(s) between your mind and body and your body to mind. It is you feeling your body, expressing through your body and that which allows you to say "I like to [insert favorite exercise here] because I love how it feels!"
It is awareness that lifts exercise from just a set of mechanical movements to a potentially amazing somato-psycho-spiritual practice. Or, if you just love and want the plain, mechanical repetitions and the burn after...that's good too!
An exercise practice requires different aspects of awareness.
Self Awareness allows one to ask questions and discover answers. Who am I? Why do I wish to exercise? What do I want to achieve from exercise? Am I honest with my exercise goals? Am I really exercising for health reasons or do I only care about how my abs look? Does that matter? What kind of exercise do I like? What kind of exercise am I apt to stick with?
Awareness of your time schedule helps you to recognize potential, exercise-rich time periods. This awareness also helps you to "create" exercise time periods where none existed initially. Example: you started getting up 10 minutes earlier and shortened your morning shower from 10 minutes to 5 minutes thus yielding an extra 15 minutes in the morning. Enough time for interval training!
Environmental Awareness is simply viewing your environment(s) with the critical, skilled eye of the "guerilla" or "opportunistic" exerciser. Examples: you notice the staircase at your office building and now you walk up the 3 flights of stairs instead of taking the elevator. Or you notice that the benches in the break room are perfect for hamstring stretches. Or you notice that a doorframe in your house is perfect for removable pull-up bar and your empty doorway becomes a powerful tool for upper body strength.
Kinesthetic and proprioceptive awareness is, loosely speaking, your body awareness in movement and rest. It is the feedback loop(s) between your mind and body and your body to mind. It is you feeling your body, expressing through your body and that which allows you to say "I like to [insert favorite exercise here] because I love how it feels!"
It is awareness that lifts exercise from just a set of mechanical movements to a potentially amazing somato-psycho-spiritual practice. Or, if you just love and want the plain, mechanical repetitions and the burn after...that's good too!
***DISCLAIMER- This blog is for informational purposes only
. Always seek your doctor’s advice before
beginning any exercise program.
Tuesday, May 22, 2012
This Is Great But Is It Exercise?
Are short exercise periods effective? Yes- they certainly can be.
From the viewpoint of exercise as biological exertion, any time you are physically exerting yourself, you are exercising. If you exert yourself in short time periods peppered in throughout your day, then you are exercising/exerting more than you were if you did not. This can have a cumulative effect on health.
The more you exert yourself in any given time period, the greater the stress on the body and the potentially more results you will have.
So, efficacy of exercise correlates with intensity.
High intensity interval training can show how powerful short time periods can be. An example is the "Tabata Protocol", a popular and fairly well -studied form of this type of training.
http://www.intervalstraining.net/tabata-protocol-fit-4-minutes/
Of course, it all depends on what you want.
Example: During a half-hour lunch break one person goes for a 20 minute walk. The other person engages in 15 minutes of high intensity interval training. The interval training individual will probably have exerted her body more than the other person but that does not mean it is "better". Interval training is more effective when judged by certain physiological standards. However, the lunch walker may enjoy a gentler form of exercise. The interaction with the outside environment may be as beneficial as the cardio effects of the walk. Perhaps the lunch-time walker walks with friends and thus also enjoys the pleasures of human relationships. These "psycho-social" factors are very important to health. Both people will enjoy the fruits of their chosen exercise.
So, in exercise as in all aspects of life, what do you want?
From the viewpoint of exercise as biological exertion, any time you are physically exerting yourself, you are exercising. If you exert yourself in short time periods peppered in throughout your day, then you are exercising/exerting more than you were if you did not. This can have a cumulative effect on health.
The more you exert yourself in any given time period, the greater the stress on the body and the potentially more results you will have.
So, efficacy of exercise correlates with intensity.
High intensity interval training can show how powerful short time periods can be. An example is the "Tabata Protocol", a popular and fairly well -studied form of this type of training.
http://www.intervalstraining.net/tabata-protocol-fit-4-minutes/
Of course, it all depends on what you want.
Example: During a half-hour lunch break one person goes for a 20 minute walk. The other person engages in 15 minutes of high intensity interval training. The interval training individual will probably have exerted her body more than the other person but that does not mean it is "better". Interval training is more effective when judged by certain physiological standards. However, the lunch walker may enjoy a gentler form of exercise. The interaction with the outside environment may be as beneficial as the cardio effects of the walk. Perhaps the lunch-time walker walks with friends and thus also enjoys the pleasures of human relationships. These "psycho-social" factors are very important to health. Both people will enjoy the fruits of their chosen exercise.
So, in exercise as in all aspects of life, what do you want?
***DISCLAIMER- This blog is for informational purposes only
. Always seek your doctor’s advice before
beginning any exercise program.
Monday, May 21, 2012
Clarity
Example: you have only 10 minutes but know you want to complete 2 sets of push-ups and 2 sets of pull-ups (you installed an inexpensive, easily removable pull-up bar in a doorway) and therefore, because you clarified exactly what you wanted to achieve, you achieved it. And, you had a 1.5 minutes to spare so you threw in a doorway pec stretch to open things up after the pull-ups!
Clarifying your exercise intentions also helps you to plan exercise sessions.
Example: You know you will have 3 periods of 10 minutes available to exercise today. You decided that today you will work on strength so you roughly plan which exercises or anatomical region (it can be as simple as upper body, lower body and core/trunk) you will work on in each session. When your reach that time period, you know exactly what to do and complete it.
Later that day at work you overhear a co-worker lament that they want to "get in shape but don't have the time"....you nod empathetically and tell them about this blog.
"For me, the greatest beauty always lies in the greatest clarity"
-Gotthold Ephraim Lessing
***DISCLAIMER- This blog is for informational purposes only
. Always seek your doctor’s advice before
beginning any exercise program.
Friday, May 18, 2012
Location, Location, Location
You can exercise where you are.
The Earth is pushing back on you with as much force as you push on the Earth so you are exerting yourself, albeit in a subtle way, as you read this post.
Astronauts have to engage in intense, resistance exercise while in space in order to maintain their bone mass. This is because in space there is no gravity. We have gravity on Earth and this makes the whole Earth a gym, yoga studio, martial arts dojo, etc.
Utilize the gravitational field in your location to exercise.
Have you noticed that standing on one leg is harder, causes you to exert more effort, than standing on two legs? What if you stood on one leg for five minutes? What about one-legged mini or half squats?
Can you see your location as a personal exercise space?
Tune in on Monday....
The Earth is pushing back on you with as much force as you push on the Earth so you are exerting yourself, albeit in a subtle way, as you read this post.
Astronauts have to engage in intense, resistance exercise while in space in order to maintain their bone mass. This is because in space there is no gravity. We have gravity on Earth and this makes the whole Earth a gym, yoga studio, martial arts dojo, etc.
Utilize the gravitational field in your location to exercise.
Have you noticed that standing on one leg is harder, causes you to exert more effort, than standing on two legs? What if you stood on one leg for five minutes? What about one-legged mini or half squats?
Can you see your location as a personal exercise space?
Tune in on Monday....
***DISCLAIMER- This blog is for informational purposes only
. Always seek your doctor’s advice
before beginning any exercise program.
Thursday, May 17, 2012
Opportunistic Exerciser - Recognize Time
People will often say they can't exercise or don't exercise enough because: "I am too busy", "I don't have time" or "I can't find time".
You never have more or less time. Time cannot be stored like dollars in a bank. You can be aware of time.
One key to exercise in a busy life is to recognize the time that already exists and use that time for exercise.
Examples:
1) After reading this post, you notice that you have a few minutes before you take a shower. In that small time slot you perform 2 sets of 10 half squats. Because you performed this exercise with awareness (much more of this to come throughout this blog's life) you feel pretty stretched out in addition to the strength benefit. This can be done in 3 minutes and that includes resting 30 seconds between the sets.
2) You have been sitting at your computer at work and your muscles feel a bit tight and you notice you are starting to slump over the keyboard. Its a good time for a break so you find a door with a good door frame, put a hand on each side of the door frame and step through with one foot until a good stretch is felt in the chest performing the excellent, doorway chest stretch. You hold the stretch for 30 seconds. After a day or two others see this, ask you about it, they try it, realize how great it feels and you get known as the person with answers.
Opportunistic Exerciser- "one who takes advantage of time/place to engage in exercise."
Where is your time?
You never have more or less time. Time cannot be stored like dollars in a bank. You can be aware of time.
One key to exercise in a busy life is to recognize the time that already exists and use that time for exercise.
Examples:
1) After reading this post, you notice that you have a few minutes before you take a shower. In that small time slot you perform 2 sets of 10 half squats. Because you performed this exercise with awareness (much more of this to come throughout this blog's life) you feel pretty stretched out in addition to the strength benefit. This can be done in 3 minutes and that includes resting 30 seconds between the sets.
2) You have been sitting at your computer at work and your muscles feel a bit tight and you notice you are starting to slump over the keyboard. Its a good time for a break so you find a door with a good door frame, put a hand on each side of the door frame and step through with one foot until a good stretch is felt in the chest performing the excellent, doorway chest stretch. You hold the stretch for 30 seconds. After a day or two others see this, ask you about it, they try it, realize how great it feels and you get known as the person with answers.
Opportunistic Exerciser- "one who takes advantage of time/place to engage in exercise."
Where is your time?
***Always seek your doctor’s advice before beginning any
exercise program
Wednesday, May 16, 2012
What is Exercise?
Knowing what exercise is, or what you believe exercise to be, will assist you to uncover exercise- focused time and space periods throughout your day.
People often do not exercise because they have a limited concept of what exercise is and they feel they don't have enough time, space, knowledge or requisite strength/endurance/health,etc. to effectively exercise. A belief that exercise is only a few specific acts such as jogging, bench-press, mountain-climbing,etc. may limit an individual from engaging in exercise. Limiting exercise to a specific locale (gym, yoga studio, nature trails) decreases available time and space in which to exercise.
Broadening your concept of exercise (and exercise locales/environments) will increase your available time/space in which to exercise. If you believe that you are engaging in meaningful exercise, at any given time/space, then you will probably perform that exercise.
Example: if you believe that performing 2 sets of medium speed push-ups while waiting for your coffee water to boil ( because you use a french-press) is an effective strengthening exercise (which it most assuredly is for the shoulder girdle) then you will probably perform that exercise in that time/space period. Or, if you believe that you can benefit your Ashtanga Yoga practice of attending 1 yoga class per week by engaging in a shorter practice at home (maybe expressing the primary series), then you will be motivated to exercise outside of your accustomed locale. Taking a 20 minute walk at a lunch break is another example.
Creating your own concept/idea/definition of exercise can be liberating. If you decide that exercise is movement, this allows you to exercise in any time/space that allows movement. If you expand this concept further, you can even exercise while sitting still by deep breathing, where your diaphragm (which is a muscle) is moving which can have many positive physical and psycho-spiritual effects.
You could decide that exercise is any mind/body activity of which you are aware. Awareness can change an absent-minded walk to the mailbox into a rich exploration of human movement in a four-dimensional gravitational field (don't forget to watch for cars).
Exercise may mean play to an individual. An activity of play whether playing a competitive game or climbing a tree with your children ( at least trying to!) can give the same benefits no matter what you label it.
You may prefer to explore exercise concepts through more definitive definitions. Check online or hard copy dictionaries if you choose this route.
So, what does exercise mean to you?
People often do not exercise because they have a limited concept of what exercise is and they feel they don't have enough time, space, knowledge or requisite strength/endurance/health,etc. to effectively exercise. A belief that exercise is only a few specific acts such as jogging, bench-press, mountain-climbing,etc. may limit an individual from engaging in exercise. Limiting exercise to a specific locale (gym, yoga studio, nature trails) decreases available time and space in which to exercise.
Broadening your concept of exercise (and exercise locales/environments) will increase your available time/space in which to exercise. If you believe that you are engaging in meaningful exercise, at any given time/space, then you will probably perform that exercise.
Example: if you believe that performing 2 sets of medium speed push-ups while waiting for your coffee water to boil ( because you use a french-press) is an effective strengthening exercise (which it most assuredly is for the shoulder girdle) then you will probably perform that exercise in that time/space period. Or, if you believe that you can benefit your Ashtanga Yoga practice of attending 1 yoga class per week by engaging in a shorter practice at home (maybe expressing the primary series), then you will be motivated to exercise outside of your accustomed locale. Taking a 20 minute walk at a lunch break is another example.
Creating your own concept/idea/definition of exercise can be liberating. If you decide that exercise is movement, this allows you to exercise in any time/space that allows movement. If you expand this concept further, you can even exercise while sitting still by deep breathing, where your diaphragm (which is a muscle) is moving which can have many positive physical and psycho-spiritual effects.
You could decide that exercise is any mind/body activity of which you are aware. Awareness can change an absent-minded walk to the mailbox into a rich exploration of human movement in a four-dimensional gravitational field (don't forget to watch for cars).
Exercise may mean play to an individual. An activity of play whether playing a competitive game or climbing a tree with your children ( at least trying to!) can give the same benefits no matter what you label it.
You may prefer to explore exercise concepts through more definitive definitions. Check online or hard copy dictionaries if you choose this route.
So, what does exercise mean to you?
***Always seek your doctor’s advice before beginning any
exercise program
Tuesday, May 15, 2012
Why Do You Want To Exercise?
Why do you want to exercise? The true answer(s) to this question will allow you to effectively exercise in the time periods that you have, however short they may be.
Most of us want to exercise for vague reasons: to lose weight, to be "healthy", etc.
If your reasons are vague, your exercise will be vague. If your exercise is vague, it will be less effective.
If you have clear reasons for exercise, you will get clear results. Examples: "I want to lose 10 lbs by June 15th" , " I want to gain functional strength, have reasonable endurance and be able to eat dessert a couple times a week and not gain fat weight" , " I want to see my abs" , "I want to be able to pick up my grandchildren without straining my back", "I want to manage my blood pressure without taking medication", etc.
When you have a reason for exercise, you can choose exercises that assist you in meeting your reasons. This focus on specific exercises for specific reasons, even if the specific reason is general like "I want to gain functional strength", will allow you to maximize time. You will spend time only on exercises that meet your individual needs. When you have focused your reasons and needs, you will discover time periods in your day that can be used for exercise.
Some of you will do all of your exercises in one session. Others may split their exercises over the course of a day. This all depends on your reality; what you want, your schedule, environment, etc.
So, why do you want to exercise?
Most of us want to exercise for vague reasons: to lose weight, to be "healthy", etc.
If your reasons are vague, your exercise will be vague. If your exercise is vague, it will be less effective.
If you have clear reasons for exercise, you will get clear results. Examples: "I want to lose 10 lbs by June 15th" , " I want to gain functional strength, have reasonable endurance and be able to eat dessert a couple times a week and not gain fat weight" , " I want to see my abs" , "I want to be able to pick up my grandchildren without straining my back", "I want to manage my blood pressure without taking medication", etc.
When you have a reason for exercise, you can choose exercises that assist you in meeting your reasons. This focus on specific exercises for specific reasons, even if the specific reason is general like "I want to gain functional strength", will allow you to maximize time. You will spend time only on exercises that meet your individual needs. When you have focused your reasons and needs, you will discover time periods in your day that can be used for exercise.
Some of you will do all of your exercises in one session. Others may split their exercises over the course of a day. This all depends on your reality; what you want, your schedule, environment, etc.
So, why do you want to exercise?
Subscribe to:
Posts (Atom)