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It is often difficult to find time to exercise and go to the gym. Demands
on our time from work and from the family at home often mean our social
and recreational activities are few and far between...if at all.
In terms of exercise (strength and fitness) it is possible to devote
a small period of time each day and achieve certain goals.
The trick here is to prioritise your training and train smart.
The workout outlined can be performed in the local gym or health club. However
as time is of the essence, the exercises outlined are aimed at the home
exerciser.
• 3 sets of wide press ups - to failure
• 3 sets of narrow press ups - to failure
• 3 sets of lunges - work each leg for 3 sets
• Stair walking for 3 mins (two stairs at a time
• 3 sets of crunches
In order to improve our fitness we must aim to increase the workload over
a given time - even if that time is only 10 mins.
Aim to start slowly. If you have a limited history of exercise, go for a
brisk walk. Once this feels easy increase your speed by jogging.
After a while - whether this is 2 weeks or 6 months - you can increase your
fitness intensity by interval training.
Intersperse rapid intense exercise with short bouts of slow easy work.
For example:
• 1 minute walk
• 30 seconds fast run
• 2 mins jog
• 20 sprint
• 1 min walk
• 4 mins quick jog etc.
Good luck, THEFITMAP.com team
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