Fitness Exercises For A
by Mike T Nelson
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|Feeling the crunch when it comes to finding time for just your own
needs? If exercise is important to you,
you might do well to consider the
Scenario: I really want to get in shape, but I work all day and attend
multimedia classes until 8:30. How do I
find the time to exercise, and what are
a few good exercises for beginners like me? Solution: Finding time to
is certainly a challenge.
Even the most motivated among us suffer setbacks during our business's busy
season or when a new project is on the horizon.
The key to fitting fitness into your busy day is to recognize that finding time
isn't the issue--it's making time.
You may be surprised to hear that you can enjoy the benefits of a regular
exercise program in as little as
three hours per week.
The following routine shows you how:
Monday: Half-hour of jogging, biking (on hills) or other intense aerobic
exercise you enjoy
Tuesday: Half-hour of strength training (squats, sit-ups and push-ups for
beginners; weight training with machines or dumbbells for the more experienced)
Wednesday: Rest day
Thursday: Repeat Monday
Friday: Repeat Tuesday
Saturday: One hour of
type of fitness exercises. Go rollerblading with a friend, take the family to the hills
for a hike or swim laps at the pool.
Sunday: Rest day
Make your workouts more time-efficient by exercising harder. For example, you
can walk two miles in a half-hour, or you can run four miles in a half-hour.
You can spend an hour in step aerobics class, or you can spend 20 minutes rowing
at the highest resistance level on the rowing machine. When you perform
strength-training exercises, use a challenging resistance and move quickly
through your exercises to get an aerobic benefit.
If you want to commit to getting fit, exercise must become a part of your
life--a habit as regular as brushing your teeth.
Try these ideas to help you stay on track:
*Make a log of everything you do for a week, and identify the time slots where
you can fit in exercise. Did you spend a Saturday afternoon watching the Back to
the Future trilogy for the fifth time? Could you manage to get up a half-hour
earlier on the weekdays? Just skip an hour of television time and go to bed
*Make exercise convenient. Find a place to work out that's close to your home or
office. If you're disciplined and have the space, work out at home.
*Develop relationships with supportive people. Join an exercise class or go to
the gym with friends. If you skip a class, your friends will hold you
*Exercise at the right time. The "right time" is when you're most likely to do
it. If you know your day often ends late or meetings come up suddenly, it's best
to schedule your workout for first thing in the morning when nothing can
interfere. If you're a night owl, fit your workout in before dinner. If you can
only manage a 10-minute walk on your lunch hour--do it. Some exercise is better
Benefits Of Exercise
Need more motivation to get fit? Consider the following benefits of exercise:
*Exercise increases your stamina and strength.
*Exercise improves your heart and lung efficiency.
*Exercise gives your body greater resistance to disease, stress, anxiety and
*Exercise gives you more energy and enhances your capacity for work and leisure
*Exercise releases hormones that stimulate the brain, helping to clear your
mind, see things from a new perspective, and come up with fresh ideas.
So make an appointment with yourself to get some exercise. Your body--and your
business--will thank you for it.
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