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Ten minutes exercises bursts when no time to exercise

May 19th, 2009 · No Comments

The recommended amount of exercise determined by fitness gurus and physicians is 30 minutes to 1 hour per day. This may be more than you have time for, especially if your job is demanding or you have children.

Identify New Opportunities

Exercising is always possible provided you just squeeze it into your schedules in a more resourceful manner. Get off your couch and start moving around, advises fitness guru Ann Grandjean. Every bit of chore inside your house is an opportunity to get fit. The trick is to get yourself moving - clear out the attic, do some gardening, walk to the grocery store. Any activity that expends energy also burns up calories.

Don’t Waste Your Mini-breaks on Coffee

If you are thinking that short spurts of exercise wouldn’t affect your fitness level, you’re in for a surprise. One recent study showed that participants who spread out their exercise throughout the day into 10-minute blocks are disposed to exercise regularly, and shed more pounds in 5 months, compared to most women who’d rather work out straight for an hour.

What the Professionals Have to Say

In Virginia, exercise physiologist Glenn Gaesser recently conducted a study in which subjects exercised for 10 minutes at a time. He determined that 15 sets of 10-minute workouts caused those who did them to essentially turn back time. Participants who followed this regimen were rewarded after one month when Gaesser found that their levels of fitness matched those of men and women 20 years their junior.

Splitting exercise into smaller blocks during your busy days can build your confidence, says time management consultant Harold Taylor. Missing out on regular gym sessions shoots down your momentum and motivation. You may surmise that fitness training isn’t worth pursuing anymore because you just don’t have the time for it. However, if you can manage to squeeze in some exercise opportunity any way you find it, however small it is, it somehow encourages you to hang in there and stay on.

Not a Replacement

Remember, however, that short exercise blocks are intended to make use of available free time; it should not take the place of your existing fitness program. Here are some practical tips to squeeze exercise in your daily routine even if you “don’t have the time.” Don’t tackle all of them in one day; simply choose the ones that work for you.

- When you pick up the morning paper, take a quick 5-minute walk up the street and back again.

- If you’re stuck at home to care for a sick child, work on the exercise bike or Stair walker while your “patient” is asleep.

- Set aside a few minutes to do jumping jacks. You can burn 90 calories in just 10 minutes this way.

- Do a few sets of upright push-ups while standing at the kitchen counter. This works your arms and shoulders.

- Go outside and shoot some baskets or play tag with your children after dinner.

- Take a moment to do a few dumbbell exercises before going to bed each night. Sheila Cluff, a professional exercise instructor at The Palms in Palm Springs, CA, leaves a set of dumbbells in her bathroom.

- Join your kid at baseball or football practice and walk laps around the field.

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