Taking time, building strength

Crunch Time Workouts

By Julie Diamond, Fitness Expert and Health Coach

 

A major reason people don’t work out is the time it takes to do so. I often hear people say “I don’t have a full hour to get in a work out so I skipped it.” Or “I am too tired to get in my full workout so I’m waiting till tomorrow.” I’m here to tell you that’s a big mistake! Huge! Studies have proven that even short workouts of 20 minutes are incredibly effective and add up over the long-haul.

Even if time isn’t your issue, this form of workout can be beneficial; as we age, long intense workouts surprisingly aren’t necessarily the best for us. The key to maintaining a happy body and mind as we age are efficient workouts, such as interval training.

Think of it like stoking a fire. If you’ve already built your fire and you have a consistent routine you don’t have to rebuild it every day, you just have to stoke it to keep it going.

In addition, if you are super busy and 1 hour 4-5 times a week really is undoable than 20 minutes is still something. Studies have proven that just 20 minutes of exercise will increase your health physically via stronger muscles and bones, and exercise is a great mood booster.

I tell my clients that there are 2 simple ways to get in a short but effective workout that I like to do when crunched for time:

  1. Interval Training: Simply put, workout for 1 minute of somewhat strenuous activity, roughly 80-90% of your heart rate to it’s max (220-age = maxhr). Slow down and recover for 1 minute. Repeat this 10 times you got your 20 minutes!
  2. Choose 2 opposing muscle groups, i.e. chest and back, and pick 3-5 movements for each and alternate between with 1 minute of cardio in between.

Example:

*Warm-up for 3 minutes

*Chest Press – *2 Arm Row 10 reps each

*Jump rope – 60 seconds

*Push-ups – *wide Grip Lat Pull down 10 reps each

*Jump rope – 60 seconds

*Chest Fly -* Reverse Fly 10 reps each

*Jump rope – 60 seconds

3-5 sets

And again this should take about 20 minutes!

Bottom line is that getting fit doesn’t have to take a lot of time — it can be done in your office or at home. When you don’t have a lot of time a few minutes of hard and/or concentrated workouts are better than nothing and it can have long lasting benefits.

 

 

Julie Diamond is a well-known, highly regarded Personal Fitness Trainer who is passionately committed to empowering clients to reach their maximum fitness potential.  She began her career in Washington, D.C. before landing in Los Angeles. With over 20 years of experience behind her, Julie custom tailors each client’s program in order to meet their individual fitness goals. She has trained clients of all ages (ranging from 5-93 years old) & all fitness levels (from beginners to pro-athletes). She is widely recognized for her vast knowledge & skills.  These attributes combined with a fun approach to exercise has led Julie to compile an impressive list of clients including celebrities, actors, musicians, marathoners, doctors, lawyers, entrepreneurs, weekend warriors, moms & people recovering from or dealing with illness/physical disabilities. Julie’s “mission” is to encourage & assist clients to attain their fitness best and to educate them on how to maintain a healthy, fit & balanced lifestyle in this hectic world. Julie’s track record for creating results & maintaining results is where she excels.

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