Are you trying to juggle work and final exams while holding tightly onto whatever social life you have left? Then like most of us, you are time poor. How do we, the leisure-deprived population, ever find the time to maintain our health and fitness? Here is a guide to stop you falling victim to the wrong side of the percentage.
We don’t have a good track record. A scale-busting 60 percent of Australian adults are considered clinically overweight or obese. The Australian Institute of Health and Wellbeing reported on June 20, 2011 that adopting healthier behaviors is the key to preventing chronic disease because excess weight is associated with many chronic conditions. Often we forget that exercise isn’t just about looking good, it’s about looking after ourselves.
Speed Things Up
The illusive and biologically charged metabolism is often a mystery, especially for those of us with no time to refer to Professor Google. Obtaining a fast, optimum metabolism, however, is the key to staying fit and healthy with minimum effort.
Sharon Taylor, author of How to Master Your Metabolism, believes speeding up the metabolism with simple exercises and nutrition is the key to increase and maintain fitness while on the go. The faster the metabolism and the more muscle you build, the more calories you are able to burn during exercise. Simply follow the steps to getting a fast metabolism to make your work out more worth your while.
When You’re Run Off Your Feet Make Every Second Count
Cardiovascular training is the perfect way to increase the speed of your metabolism. Trainer from Runner’s World Liz Plosser suggests, “Instead of pushing back fitness goals when life gets in the way, try a focused running workout designed to make you healthier in however many minutes you can spare.”
Short, yet grueling, running workouts will also boost heart health, build bone density, and strengthen muscles, according to Plosser. The Runner’s World trainer suggests walking for one minute per every two minutes of hard effort for beginners, gradually increasing the length of the efforts.
Feel The Lactic Acid
Alternatively, author, personal trainer and director of Your Move Fitness, Sharon Taylor structures her punishing 30-minute sessions with 18 to 22 minutes based on strength intervals before a cool down. “Our trainers use time based intervals with an emphasis on full body exercises structured in the way that minimum rest is to be taken within the workout time,” says Taylor. A quick, focused workout, which targets the whole body, will ensure that you’re boosting your overall fitness.
So, You’re Time Bankrupt
For those super time-deficient days, or when you just can’t stomach a treadmill, here are some easy ways to incorporate exercise into your every day activity. Why not:
- Take the stairs 2 or 3 steps at a time
- Park 20 minutes away from work and cycle
- Take a walk around the block after dinner
- Do 50 push-ups, crunches and squats during a lunch break
Still questioning the effectiveness of the home workout? Sharon Taylor stresses that, “The right workouts performed at home alone can definitely have people seeing results if they make that commitment, are motivated and most importantly consistent.”
As for our excuses, Taylor urges, “If someone has a goal they wish to achieve (predominately fat loss and toning) it is nearly as much to do with their mindset. Our ladies have to make a commitment to themselves if they are going to succeed.”
To recap, speeding up our metabolisms with interval running and strength training are the key to boosting our health and fitness in the most effective way according to experts. Be consistent and exercise even just a little every day with a balanced diet and be assured, the differences will surprise you.