Tag Archives: exercise

MINIMAL TIME, MAXIMUM WORKOUT

By: Judd Handler, author of Living Healthy: 10 Steps to Looking Younger, Losing Weight and Feeling Great

 

Some people have difficulty inserting new agenda into their already packed schedule. Great news for those who know they have to get in better shape but don’t have a lot of time to exercise: There is a way to intensify your short-period workout.

Yoga Exercise Workout

 

The best way to maximize your workout if you’re short on time is to do shorter bursts of moderate to moderately vigorous exercise. There are highly effective and relatively simple exercises you can do that will help you burn more fat than if you were to do a much longer workout, say a 60-minute jog.

 

More research is confirming that shorter bursts of exercise help you burn more fat. One Japanese study in the Journal of Applied Physiology concluded, “Repeated bouts of exercise cause[d] enhanced fat metabolism compared with a single bout of prolonged exercise of equivalent total exercise duration.”

To maximize your short workouts, follow these principles:

  • Pick movements/exercises that utilize as many major muscle groups as possible
  • Allow your heart rate to elevate at a level where maintaining a conversation is slightly difficult (with your doctor’s clearance and after you’ve built up to that level)
  • Let your heart rate come down until you feel almost fully recovered
  • Perform movements that combine strengthening and stretching, and stimulate the cardiovascular system
  • Challenge yourself but don’t exercise to exhaustion as that will stress your body

 

The 3-5 minute warm-up

Warm up by moving major joints around in different directions such as hip circles, arm swings, knee lifts, ballet leg swings, shoulder rotations and many others. These movements are called dynamic stretches and will help lubricate the joints better than stationary or static stretching. Static stretching will not hinder muscle performance, contrary to some contemporary studies, but only if the stretches are under 60 seconds, so says one study in the journal Medicine & Science in Sports & Exercise.

 

The 15-minute workout

After your dynamic warm-up, climb a deep flight of stairs. Skip every other step and make sure you are pushing off with your entire foot and activating the buttocks and hips as you push off. If your heart is pounding at the top, rest for 30 seconds until your breathing is back to normal or almost back to normal. Perform a set of push up until near failure i.e. unable to continue the push up due to momentary muscle failure, at the top of the steps. Modified the pushup if needed, for example, doing it while on the knees. Run back down the stairs. Immediately come back up.

When you have worked up to it, try sprinting up a segment of steps until your breathing is significantly labored. Pause, whether it’s quarter-way or halfway up the steps, if you’re out of breath. Rest. Repeat until you reach the top. Repeat pushups. Do this for 15 minutes and you’ll feel like you’ve been at the gym for an hour.

Other moves you can try: Rope jumping to a count of 100, then perform a downward dog yoga stretch, then do bodyweight squats, followed by cat-cow yoga stretch. Repeat for several cycles.

 

The 30-minute workout

You can simply choose to do additional cycles of the 15-minute workout; you’ll certainly get in better shape once you’ve gotten used to the 15-minute short burst workout. Or you can perform the first 15 minutes doing short bursts of bodyweight strengthening exercises followed by 15 minutes of power yoga. For example, 15 minutes of pushups, dips, squats and lunges, then, 15 minutes of lowering phase pushups to a jump-to-standing position. After 25 minutes of this, you’ll feel spent. Take the last 5 minutes to do static stretching.

 

The 45-minute workout

If you have 45 minutes or longer to exercise, you’ll still want to interval train to get your heart rate up, way up, to about 160 to 180-plus beats per minute (bpm) and then let your heart rate gradually drop to, about 100 bpm. Sprints are excellent for fat burning and increasing your lung capacity. Rather than jogging for 45 minutes — which might seem like a great fitness activity, vary your speeds from sprinting to slow jogs and you’ll maximize your workout. Every few minutes, drop to the ground and crank out a set of pushups.

Got any other ways to maximize your workout if you’re short on time? Share them here.

 

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Source:

http://www.mnn.com/health/fitness-well-being/stories/the-best-workouts-for-15-30-or-45-minutes

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LET’S DO SOME EYE EXERCISES

Most of us today have to stare at computer screen while working. To some, the time when they don’t stare at the glaring contraption would be the time the get some shut-eye. I was having some eye strain the other day when I remembered about this eye exercises that I haven’t done in more than a decade.

I first came across Bates Method eye exercise while I in was high school, studying for a very important examination. My parents were worried that all those late night studies might affect my vision as I constantly suffered from headaches. Then I found this in a health magazine. Every morning before cycling to school, I would just stand outside the house, facing east; the sun was just rising, the air still fresh and did this exercise. On weekends I would spend longer time outside.

Well, it is high time to get my eyes back into shape. It would be nice to do this exercise while staring at any green tree, but you can do it anywhere, anytime. Just try to find some distanced, stationary object and you are all set. To me, that would be another building a few distances away from my office window. The only warning I have before and while doing this exercise is, do not strain your eyes.

i. Swinging

This one takes about a minute. Focus on an inert object. The further it is from you the better. Then, without moving your eyes, gently move your body from side to side while maintaining focus on the object.

ii. Optical massage

I just love this one. I used to look forward to do this every day. It takes about a couple of minutes but l loved to do it longer. Very soothing, very relaxing (and very addictive too. Well, to me that is). Hold your hands about 2 inches in front of your eyes, with palms facing inwards and your fingers crossing to make some sort of mesh. Look through the mesh into middle distance. Gently, without breaking your focus, move your hands in little circles. You can actually feel the muscles inside your eyes relax while doing this.

iii. Palming 

This is best doing when sitting or lying down, comfortably. In the morning, I did this by simply leaning with my back against the gate while at night when I was ready to go to bed. Again, hold your hands in front of your eyes, palms inward, but this time the palms slightly cupped.

Rest the base of your palms on your cheekbones, and the cupped palms lie across the eye socket but make sure they do not touch the eye or lids. Carefully arrange the position so that no light penetrates through and your eyes in complete, warm darkness.

Close your eyes and concentrate in the darkness in about two to three minutes. Gently remove your hands. This particular technique actually invigorates your eyes. Just make sure your do not remove your hand too fast, especially when doing this in broad daylight. The sudden transition from dark to bright can hurt your eyes.

All the techniques above can be done more than once. Try to at least do them a couple of times every day, early morning before work, and a few minutes before going to sleep.

Anybody have other interesting but effective techniques? Feel free to share it here. I would love to try them too.

 Source

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