Friday Fitness: Less Time, More Intensity

Now that the days are getting shorter, you may find it more difficult to fit a full workout into your day. It’s important to take the shorter days into consideration when planning your workouts for the week—if not, you could use the late mornings and early nights as an excuse to break your fitness routine. I like to split up my routine and do half outside while it’s still nice out and the other half inside when it gets dark. This way I can still enjoy exercising outdoors.

Now might also be the time to look for a gym with hours that work with your schedule. Group fitness classes are a great way to get in your cardio/strength and are also a great place to meet new people. Always remember to have a backup plan in case you don’t have time for a full workout—just remember that something is better than nothing. If you’re running short on time, try shortening your workout but increasing intensity. A quick 30 minute full body circuit routine incorporates both strength and cardiovascular training.

Here’s a quick 30 minute Strength routine:

Exercise	Reps
Warm Up- Jump rope, Jumping Jacks, Jog in Place	5 minutes
Bench Squats	12 to 15
Dumbbell Chest Press	12 to 15
Bench Step Ups	12 to 15
Calf Raises	12 to 15
Dumbbell Tricept Kickbacks	12 to 15
*Repeat 2-3 times with a 2-3 minute rest between sets
Cool Down- Walk	5 minutes

 

Friday Fitness: 10-Minute Fitness

You recognize you should exercise more. You would like to exercise more, however, sometimes it's hard to fulfill the recommended 45-60 minutes a day. Anxiety creeps in and you begin to shove working out aside all together. Your adherence techniques quickly begin to stream down the drain. It’s back to the “all or nothing” mentality that landed you on the couch in the first place. BUT…fear no more. The couch will NOT consume you- open your ears and digest what I am about to tell you. As I always say…“every minute of purposeful exercise counts!”

Did you know that a number of published studies show you can actually burn enough calories to maintain and/or lose weight by engaging in short bouts of exercise throughout the day? In fact, research has shown that as few as three 10-minute sessions are just as effective, provided the total cumulative workout time and intensity level are comparable.

With that being said, this Fitness Friday-break it up, follow the “H3 10-minute Fitness Routine” below:

H3 Daily to the Holiday Rescue!

Yesterday’s Holiday Survival Guide blog gave you tips on how to maintain your sanity, and weight, but I thought I would point out just a few items on this very website that may be of extra help during the holidays.  Check them out…and pass them on to your friends and family!

• Pressed for time during the holidays?  Fulfill your cardio and strength training requirements at once with our Quick and Easy: Full Body 30 Minute Routine!


• Traveling or simply don’t have access to a gym?  No excuses with our No Equipment Required: Travel Routine.  You can do this workout anywhere – on the go or even in your own home!


• Organize and prioritize your time with our Daily and Weekly Task Manager journals.  Schedule in a workout, as well as time to de-stress with a fun or relaxing activity!


• R-E-L-A-X and take a quick break from the everyday pressures and chaos with a few relaxation techniques. 


• Enjoy your favorite recipes with healthy alternatives.  Check back later this week for a Holiday Recipe special – including a Southern favorite – Pecan Pie!


• Set H3 Daily as your homepage so that every time you log-on to check your email – you will have a daily nutrition article, stress tip, recipe or fitness routine waiting for you!


• If all else fails, remember you can email or call our program staff at ANY TIME!  We are here to help!