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!
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