Make the most of your visit to the gym with these time-saving tips
Lack of time is now one less excuse to avoid exercise. Research shows that just 30 minutes three to five times a week has powerful benefits for cardiovascular health and weight control. Begin with a little less time if you're just getting started, like 15 - 20 minutes, and build up to a 30-minute workout.
Whether you have access to a gym or prefer a home or outdoor workout, there's a plan for everyone. Here are some tips to get started.
Cardio benefits
Interval workouts, where cardio intensity is increased and decreased, maximize results in a short period of time.
At-home workout:
Intervals of walking and jogging can be done anywhere. Adjust pace and intensity according to how you're feeling.
Warm up: 5 minutes walking at a moderate pace
3 to 5 minutes jogging
1 to 2 minutes moderate to brisk walking after jog
repeat sequence 3 to 4 times
Cool down: 5 minutes walking at a moderate pace
The goal would be to gradually increase the jog time and decrease the walk time. Then gradually increase the speed.
At the gym:
A variety of equipment can be used to maintain interest and to challenge the body and heart. For a gym workout, the goal is also 30 minutes, three to five days a week.
Warm-up: 5 minutes walking at a moderate pace
7 minutes on a bike
7 minutes on an elliptical
7 minutes on a treadmill
Cool-down: 5 minutes walking at a moderate pace
Build muscle and burn fat
Alternate weight-bearing exercises between arms and legs for what experts call "active muscle recovery," and add 30 seconds of cardio in between each set.
At the gym:
3 sets of 12 lat pull-downs
30 seconds jumping jacks
3 sets of 12 leg presses
30 seconds jogging in place
3 sets of 12 bicep curls
30 seconds jumping jacks
3 sets of 12 weighted squats
Add two more favorite leg and arm strength building, with cardio in between.
At home:
3 sets of 12 bicep curls with bands or light weights
30 seconds on mini trampoline
3 sets of 12 squats
30 seconds jumping rope
3 sets of 12 tricep kick-backs
30 seconds jumping jacks
Repeat entire sequence.