Quick Tips for the Time-Impaired

Quick Tips for the Time-Impaired

Getting fit and losing weight require a time commitment. There are times, however,when you literally don’t have more than a few minutes, even though your motivation remains high and your avoidance-and-procrastination mechanism has been shut off. So what do you do? Program a minimum of 30 to 40 minutes of activity into your day.Here is the bare minimum that the average, healthy adult needs to maintain overall fitness:
1. To warm up, five to 10 minutes of slow jogging, walking, or low-intensity movements
2. For muscular strength, at least two 20-minute strength-training sessions per week,which include all the major muscle groups
3. For muscular endurance, at least three 30-minute sessions each week that include activities such as calisthenics, push-ups, sit-ups, and weight training for all major muscle groups
4. For cardiovascular endurance, at least three 20-minute sessions per week of continuous aerobic activity, such as fitness walking, jogging, swimming, cycling, rope jumping, rowing, cross-country skiing, or using aerobic exercise machines in the gym
5. For flexibility, 10 to 12 minutes daily of slow stretching
6. To cool down, five to 10 minutes of low-level exercise (similar to the warm-up) at the end of each workout
These tips also apply after you have reached your goals and simply want to stay where you are fitnesswise. Keep in mind that, when you get into reasonable physical condition and have reached an attainable goal, you probably will want to continue getting fitter. At the point when you are satisfied, however, it doesn’t take all that much effort to maintain your level of fitness.