One of the biggest obstacles many people offer when asked about exercise is time. There just don’t seem to be enough hours in the day. An easy way to finally conquer the time crunch is to rethink our ideas about fitting exercise into our schedules. You really can get a great workout without wrestling an hour from your already packed calendar. Try these tips to help you step up your exercise game and improve your physical health. You may not be able to add more hours to your day, but when you find time to exercise you may just feel like a magician anyway.
Try Interval Training
What is interval training? Alternating brief periods of high intensity exertion with less intense exertion is called interval training. For example, assuming exertion is measured on a scale of one to ten, you might exercise at a level three or four, alternating those less intense periods with exercise at a level six or eight – higher intensity. A good way to judge your level of exertion is your breath. At high intensity levels it should be difficult for you to talk smoothly because you are breathing hard and fast. How long you remain in each cycle and how often you alternate will depend on your fitness level.
Benefits of Interval Training
– One of the benefits of interval training is that it allows you to build fitness in less time because of the periods of intensity. In fact, ten minutes of intense exercise can be just as beneficial as 15 or 20 minutes of moderate exercise.
– Some studies suggest that interval training improves metabolism – you burn calories and fat faster when your metabolism works more efficiently.
– Studies also point to improvements for diabetes sufferers. Interval training improves insulin sensitivity.
– You can even boost your levels of good cholesterol.
Double Up for Fitness
Sure you may not have a full hour or even 30 minutes to take a swim or hit the gym. Don’t use time limits as an excuse to ignore your physical health. Instead, consider breaking up your routine. Try doing 10 or 15 minutes in the morning and then adding 10 or 15 minutes in the afternoon or evening. The benefits of breaking up your routine include:
– More calories burned – because you have limited time you are likely to have the energy to exert yourself at higher levels.
– Fewer injuries – also, because you are less likely to be overly fatigued, you will have the energy to monitor your form, which could mean fewer injuries.
– You actually exercise instead of lament that you don’t have time to exercise.
Remember, when it comes to exercise every minute counts. The Centers for Disease Control recommends at least 150 minutes of exercise each week. The good news is you don’t have to get it all at once. Short workouts do count as an important boost to your long term physical health.