No matter how busy you are, making time for your health is very important. A regular exercise routine can do wonders for your physical wellbeing. But before building your daily exercise routine, you’ll need to look at how much time you can devote to exercise and your goals so it will be the most effective!
First, consider how much time you can devote to exercise each week. Whether it’s an hour a day or 30 minutes a few times a week, you need to be realistic and set a schedule that you can stick with. Once you know what you can devote to your plans, you can find the most efficient exercise to make the most of the time you have.
Physical activity guidelines set by the Department of Health recommend at least 150 minutes of moderate physical activity each week, or at least 10 minutes a day. Now, when you look at it in 10-minute chunks, it seems easy! Anyone can make a commitment to 10 minutes of exercise a day. But if you can spend more time exercising, you can fit in longer workouts that pack even more of a punch.
Make Sure to Warm Up Properly!
Before any workout, you’ll need to incorporate a good warmup. This ensures that your muscles are warmed up and ready for the intensity of your exercise, helping you to avoid injury such as strains or sprains. If you go into an intense high intensity interval training (HIIT) routine without a warmup, you could also tear your muscles if they aren’t ready for it!
Plan to warm up for five to ten minutes before you get into your routine, or at least a minute if your workouts will be twenty minutes or less. Look for a warmup that aligns with your first type of exercise. Five minutes on a rowing machine will get you ready for an upper body workout, while a stationary bicycle primes your legs and lower body. Combine any minutes spent on a machine with stretching to ensure the right parts of your body are woken up in anticipation of your workout.
You can also choose a range of exercises that will get your blood moving and your heart rate up in preparation for your workout. Jumping jacks, squats, lunges and hip rotations are just a few of the exercises you’ll want in your warmup routine to start your workout safely.
Select the Best Workout For Your Needs
Once you know how much time you are able to spend exercising each week, you can determine the best type of workout for your needs. If you’ll be choosing shorter, more intense workouts, you’ll want to be choosing the most effective exercise you can find. Low-intensity exercise options or a more relaxed approach may not offer you the results you are hoping for in a more compressed timeframe.
If you have an hour or more to set aside for your daily workouts, you’ll have different types of exercise to choose from. Of course, you can still select efficient quick workouts and incorporate different kinds of exercise such as yoga or meditation to make the most of the time you have for whole life improvements.
These action-packed workouts make every second count. Typically thirty minutes or less, quick workouts are intense from start to finish. With the right plan, even a fifteen-minute workout can be as effective as a traditional long routine.
This makes it perfect for the busy person or anyone who wants to get their fitness in line—fast! When you choose a quick workout, you get your heart rate up quickly and keep it pumping. These workouts will take you through circuits that focus on each of your major muscle groups. You can change your exercise to suit your goals. This gives you a whole-body workout in a fraction of the time, simply because you are pushing all of your limits.
Tip: Look for HIIT workouts to get you started.
These workouts are designed for maximum efficiency. Packing a triple punch, HIIT can boost your metabolism, burn fat, and improve cardiovascular health. A HIIT workout alternates between short bursts of intense, high energy exercise and low or moderate intensity exercise for your rest periods. In other words, you start moving and don’t stop!
HIIT workouts are a great choice no matter your experience level. You can customise your workout by choosing different types of exercises. When you want to focus on your upper body, choose exercises that concentrate on your shoulders and back. The same goes for leg day! Incorporate moves that focus on working out your legs like lunges and leg presses.
Tip: Choose timed sets over reps.
With this type of quick workout, you perform as many reps as possible within a set time. It could be as many pushups as possible in thirty seconds or a twenty-second plank! This helps you to focus on achieving personal bests as you focus on the rush of training! This method can make a short workout pass by even more quickly as you stay in the zone and push yourself hard.
If you have the luxury of time, you may be able to incorporate long workouts into your fitness plans. Longer workouts are generally more moderat but last longer for the best impact on your abilities. Often, these routines are composed of one type of exercise over the mix found with shorter workouts.
For variety, you can alternate longer workout days with shorter ones so you’re always looking forward to something new! This can also make your daily exercise routine more effective with the mix of moderate and high-intensity workouts.
Tip: Mix strength and cardio workouts.
This can come in a variety of formats. Consider starting with weights (after your warmup of course!) before embracing a cardio element. Moving from weight lifting to a twenty-minute or longer run allows you to build strength and work on your cardio. Plus, having more time for your workout gives you the opportunity to focus on multiple fitness areas each day. This pace can be helpful if you are concerned about the risk of stress or impact injuries.
Tip: Build endurance and stamina.
Unlike short workouts, a longer option gives you the luxury of building intensity alongside rest periods. These peaks and valleys are great for helping you build your stamina. Think of it like training for a marathon over a sprint!
Often, moderate activities include running or jogging, biking, or swimming. But you can also incorporate circuit training that alternates between different exercises to help you build strength in different areas of your body. Just remember to include rest periods between each circuit to allow your heart rate to slow down and help you get stronger faster.
Remember Your Cool Down
Cooling down is as essential as your warm up. A good cool down features a lot of stretching to give your muscles the attention they deserve. Stretching helps start the recovery processes for your muscles so you aren’t dealing with soreness and stiffness. It also keeps you loose and relaxed to fully enjoy the endorphins from your workouts! A proper cool down will helps to keep you flexible, so even as you work on your muscle strength you aren’t giving up on essential range of movement and other abilities.
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