No time to exercise? Try 10-minute workouts

By Dorene Internicola , Reuters

NEW YORK — The procrastinators, the super-busy, and the easily bored in pursuit of a manageable fitness routine may find what they seek in the 10-minute workout.
Experts say what these short bursts of activity, sometimes called exercise snacking, lack in duration they can make up for in intensity. 

"You can get a good enough workout that can make real metabolic changes to your body," said Liz Neporent, co-author of "The Thin in 10 Weight-Loss Plan" along with fitness instructor Jessica Smith.

"It can help you lose weight, reduce stress and basically give you all the benefits that we know come from exercise."

The American College of Sports Medicine (ACSM) recommends that most adults to engage in at least 150 minutes of moderate-intensity exercise each week.
But multiple shorter sessions of at least 10 minutes are acceptable and even people unable to meet the minimums still benefit from some activity, according to ACSM.
Neporent, who writes on health and fitness, said mainstream science is finding that if you increase intensity you can decrease time.

That approach can work for a lot of people, she said, because poll after poll has shown that the number one objection to not getting a workout in is time.

"The typical recommendation is to do 30 minutes, so if we told you that you could do 10 minutes at a time, you might actually have a better shot at getting it done," she said.

To make the most of 10 minutes, Neporent and Smith favor a hybrid of cardio and strength exercises.
"You want to get in something that's heart-healthy, and something that's good for your muscles and bones," Neporent said. "A lot of our workouts (in the book) tend to be circuit-weighted to maximize time."
They also promote the 10-minute walk; the meal plan section extends the theme with recipes that take 10 minutes or less to prepare.

Amy Dixon, creator of the "Give Me 10" DVD series of 10-minute workouts, said studies show shorter, but more consistent, workouts can yield dramatic results.
"If I had 10 minutes I would do fairly intense strength training, total body workouts with dumbbells or kettle bells interspersed with cardio intervals like jumping jacks," said Dixon, who is Group Fitness Manager at an Equinox fitness center in Santa Monica, Calif.
She's seen too many people spend 60 minutes just going through the motions of a cardiovascular workout.
"If you're reading a magazine," she said, "you're not working out."

Dr. Carl Foster, a professor in the exercise and sports science department at the University of Wisconsin-La Crosse, said there are unique advantages to high-intensity training for the young and the fit.
"There are things you gain that you can't get from low-intensity workouts because you're using muscle fibers that are sedentary in a walk," he said.

For the middle-aged or older, high-intensity exercise has its perils.
"Somewhere around age 45 for men and 55 for women, you worry about the dark side of exercise," he said.
"Studies are clear that when people have catastrophes, such as heart attacks, they are almost always related to inappropriately high-intensity exercise."

Sometimes high-intensity routines are just too uncomfortable to be habit-forming, he said.
"Yes it can be done. You can do the work in 10 minutes but then it takes you 40 minutes to recover."
Foster predicts the focus on high-intensity interval training will wane.

"It will be like seasoning in food: you want to feel like an athlete, so let's do some of it in the middle of the workout," he said.

Before you leap into high-intensity training, he urges, be sure to have at least six months of normal training behind you. Then gradually add five or 10 seconds that are a little harder.
The biggest risk is that people who've been sedentary will suddenly decide to get in shape with high-intensity training.

"For middle-aged and older people, high-intensity training can be a trap that leads to health problems," Foster said.
"The people who are moderately active on a routine basis are the people who don't get heart attacks."

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Aerobics For Weight Loss

The recipe to longevity and all round vitality has two very important ingredients, they are diet AND exercise. It is all good and well to want to lose weight. Yet what most people do not realize is that when you free yourself of the excess weight, you need to do toning exercises as to prevent saggy skin and firm up your muscles.

When you exercise you burn calories and when you eat you provide your body with the fuel needed to function effectively. So... if you stick to rule of burning more calories than you consume then weight loss becomes inevitable and toning exercises become a necessity.

An important fact to remember when you do toning exercises is that muscle weighs more than fat therefore you should not put too much faith in your scale. In fact, it will probably be best if you stop weighing yourself all together. A scale will give the wrong impression about your weight loss efforts because you will be losing centimeters. Even though you may not be showing much improvement on the scale, does not mean it is not working and should take your measurements at your waist with a tape measure for a more accurate assessment. Remember to measure your fitness by how you feel after climbing stairs instead of how much you weigh.

Aerobics is a form of exercise that is notably affective as a toning exercise tool because it is sweat inducing cardio workout that gets your heart pumping. Aerobics helps burn those calories and firm up those flabby bits. The relentless movements without pause to attain the adrenaline required to increase your heart rate, is sheer exhilaration. Enjoyment is the added benefit to this form of toning exercises and your body learns endurance.

Aerobics helps your fitness levels by strengthening your heart as well as your lungs and tightens muscles making them leaner. It also works your whole body, targeting every muscle through continuous movements and actions. Strengthening as well as toning. Challenging your body by pushing it to the max is an important and fundamental key to achieving weight loss. Remember once you reach that plateau meaning, when you stop seeing results, it means your body is in its comfort zone and needs to switch to a new endurance level. Signifying a change in toning exercises is needed.

There are many forms of aerobics that suit each individual specifically by fitness level so it is important to research which ones are safe for you. Seeking a professional opinion is advised if there are any health issues to be concerned about. These professionals will be able to help choose a good workout program suited just for you and allay any concerns you may have about any type of toning exercises you would like to try.

Toning exercises are hard work. Remember confidence to wear whatever you want and having the feeling of actually liking what you see in the mirror is definitely worth it.

Eat five small meals a day and drink eight glasses of water daily. Again, an important point to remember for fitness sake is that it is not about how much time you spend burning calories but how much you can challenge yourself. Your muscles need to burn more calories for hours after your workout and your energy levels need to sustain you through out your day.

For more information on weight loss visit Healthy Ways To Weightloss

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Weight Loss Exercise Plan

Regardless of your commitment to lose weight in terms of the food you eat, exercise will be an essential part of your weight loss program. Consider the tips below for maintaining motivation and maximizing your potential weight loss by changing your exercise routine four times a year.

Consider consulting with an exercise professional four times a year and communicating your goals for exercise change pursuant to your losing weight goals. Many professionals offer three-session packages that are reasonably priced that will help you ascertain reasonable exercise changes that will yield continued positive results.

Keep track of your exercise routine change times with any calendar in order to give yourself a clear idea of start and stop dates for a particular exercise routine. Incorporate the use of a symbol such as a checkmark for the days during the exercise period that you actually exercise. Record your weight during the four times during the year to keep track of your weight loss goals.

If you are not satisfied with weight loss results at the end of a particular three-month period, first determine whether you missed more days of exercise during that period of time than you typically miss during a specific three-month period, as well as other outside weight loss factors such as holiday seasons before determining that the exercise routine did not work.

If your failure to meet your losing weight goals during a specific three-month period coincided with a time when you took a lot of days off from exercise, change your time of day for exercise during the next three month period. Consider partnering with someone else or scheduling training with someone you pay to further encourage yourself to stick with exercise for weight loss.

As you lose weight you should pay attention to toning your overall body with your exercise changes to maximize the benefits to your appearance from weight loss. Don't use the excuse of not belonging to a gym to avoid changing your exercise routine. A change can be accomplished by adding carrying light weights during a walk or by adding crunches to your routine.

If you find an exercise that you particularly enjoy, you do not have to omit that exercise from your routine when you make changes. Enjoying an exercise means that you're likelier to do it which will support your weight loss efforts. If you prefer a specific machine such as a treadmill or elliptical over a bicycle, don't remove activities you prefer but instead combine them with other activities you prefer less, such as splitting your cardio between treadmill and bicycle.

If you belong to a gym, consider trying out the express fitness routine that many gyms have in order to determine whether new machines or activities should be part of your next exercise routine change.

Your weight loss goals must be supported by an effective exercise routine in order to maintain your health. Use the tips above to incorporate changing your exercise routine four times a year as a means of maximizing your ability to achieve your weight loss goals.

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How to Tone Your Body Without Going to a Gym

Do you really need to go to the gym to lose weight and tone up? No, you don't. You can lose weight living the same lifestyle you already live. Many people who do go to the gym still find it tough to lose weight, sometimes they'll even put weight on! This because if you continue to eat the same foods it doesn't matter how much you go to the gym, you will still find it tough to lose weight.

Our diet is what controls our body weight. I know it's not easy to change your eating habits over night, so think this a life time investment and not a quick dash. You are more likely to succeed if you think about your health benefits in the long-term than trying to achieve a superficial look overnight. Take a look what you eat daily and start to take out the things that you know are adding unwanted fat. If you have a big fatty breakfast every morning replace it with a healthier one. If you drink soda or consume a lot of alcohol, cut that too. You are consuming more than your daily recommended calorie intake when you add fizzy drinks, alcohol and candy in your diet. You need to give yourself a meal plan to follow, you'll be surprised at how much you can still eat if you change your diet to consume healthier foods. By looking at your current diet and reducing/cutting out the foods you know are unhealthy, you will start to lose weight. Eating healthy foods will release energy over longer periods making you feel fuller for longer.

You'll be surprised at the amount of calories fizzy drinks and cups of coffee contain. Another side effect of drinking large amounts of coffee, tea and fizzy drinks is that they contain caffeine. Caffeine is a stimulant, given you a quick buzz and then letting you back down just as sharply, resulting in you wanting another drink and the calorie cycle repeats itself, also high caffeine intake can cause stress because of the ups and downs mentioned before. Stress is a well-known fat accumulator, we then comfort eat to feel better about feeling down. Can you see yet how much better you'd feel if you cut out these unhealthy foods and beverages? What can you do today to start having a healthier diet? Firstly consumer more water, try aim for 2 litres a day this is easy, spread out over the day. Water has so many health benefits and helps wash fat particles away. Another rule is to eat little and often making sure you have the most important meal of the day, Breakfast. Eating cleaner foods and drinking plenty of water will see your waist line shrink, your skin improve, your mood lift and your energy rocket. Use bodyweight exercises to build muscle. Using our bodyweight as resistance means that we need to use multiple muscles groups to perform the exercise giving you greater benefit than isolation weight lifting. Incorporate all of these tips in to your day and you will notice a more toned you.

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Can You Work Towards Fitness When You Are Overweight?

It can be very confusing to figure out the best approach to weight loss and fitness when you are overweight. The beginning of any fitness program can be uncomfortable when you are overweight. You need to remember two things:

• Take it slow until you learn your limits.
• The discomfort will pass quickly.

You should always take your workouts slow until you know what your physical limits are. If you are severely overweight, have health problems or have not exercised in a long time then you should talk to a doctor before beginning any exercise program. If you are in the clear then walking is a simple exercise that does not require any equipment aside from a good pair of walking shoes.

Once you are stronger you can start experimenting with other activities. Walking will prepare your body for more rigorous activity and you will gain the confidence to try new things. Walking will help you look better too because it tones your legs, butt and abs. Record your calories and work up to walking 4 miles a day and the pounds will melt away.

One mistake people make is thinking that they will always feel bad when exercising. Not only will it feel better, but it will feel better soon. You will start to look forward to your workouts and your body will crave them. The days that you miss workouts will leave you feeling off.

If you are overweight and are starting a new fitness program you will also need to make sure you are feeding your body right. Increase your consumption of fruits and vegetables. Try to eat less grains until you are really exercising hard most days of the week.

Until then do not eat any carbohydrates other than fruits and vegetables after dinner and when you do eat carbohydrates have oats, sweet potatoes, amaranth, quinoa and barley. Until you are training like an athlete you should keep your consumption of bread, pasta, cereal and white potatoes to a minimum. Once or twice a week is fine, but not everyday.

Physical fitness is an achievable goal for most overweight people, even if you are not interested in weight reduction. As long as your doctor says it is okay you can start walking and improve your health without a "diet". You will most likely start to feel so good that you will want to make more healthy changes in your life. Go for it.

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How To Choose The Best Exercise To Help You Lose Weight

If you want to engage in exercises to lose weight I guess the most likely question on your mind will be "What is the best exercise that I can use to lose weight?"

Well while the answer to your question might not be a straight forward answer, these following points will be of great assistance to you as you decide on the form of weight reducing exercise that you want to embark on:

Realise that there are no quick fixes

The hard truth is that there are no quick fixes to weight loss; you cannot lose significant weight in a very short time. Do not go for any exercise program that promises to make you lose virtually most of your excessive weight within the shortest possible time.

Set realistic goals

One of the main reasons why people fail in their weight loss exercise routines is that they set targets that are too high. You have a higher chance of success if you set realistic targets that you want to achieve within realistic time frames.

It is highly recommended that you aim for an average weekly weight loss of 1-3 pounds; as long as you manage to lose this amount of weight on the average weekly, you are making good progress.

Realise that there is no best way to exercise

There is really no ideal exercise routine that is best for everybody that wants to lose weight. Some fitness experts erroneously prescribe cardio exercises for everybody while other fitness experts erroneously prescribe more intensive workouts for everybody.

However, the best weight loss exercise routine for you is the one that is planned and executed to suit and bring out the best results in your own body.

Develop your own exercise routine that is based on your metabolic type, your pre exercise fitness level and the level of fitness and weight loss that you want to achieve.

Make sure you combine your exercise routine with the right diet

Realise that no matter how good your exercise routine is, if you do not combine your exercise with the right diet your exercise routine alone will not give you the weight loss that you desire. Irrespective of the kind of exercise that you are using you have to burn more calories than you are consuming and it is recommended that for you to lose weight effectively you have to maintain a negative calorie balance of about 1000 calories.

So, Click here to download a good exercise and fitness program that will teach you how to develop your own personal exercise routine with your own personal diet plan to get the best results.

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Exercise for Fat Loss: Cardio or Weights?

You have probably heard the question debated before: which is best for fat loss, cardiovascular exercise or weight lifting? There are adherents for each, but the consensus among most experts is that both should be used together for the best results.

Cardio Alone

Cardiovascular exercise, like running, walking, cycling, and stair climbing, is based on the principle of oxygen exchange, the use of an aerobic (oxygen-using) mechanism to produce energy. People trying to lose weight typically go to cardio because it's relatively easy and doesn't necessarily require any special equipment.

While participating in cardio, you'll be burning calories. If you're working at a strenuous level, you could be burning quite a few of them. However, once you step off the treadmill, after about 20 minutes your metabolism is already returning to normal.

Weights Alone

Weightlifting is generally thought of as an anaerobic activity because it depends primarily on stored energy, rather than oxygen exchange. However, there is an aerobic component as well, which you will surely recognize if you have ever felt yourself out of breath after lifting.

While in general you burn more calories per minute with cardio, you can increase the calorie burning effect of weight lifting by using heavier weights with a low number of repetitions, and resting for a shorter period between your sets.

Free weights are better than machines because they engage the support structures of the body to a greater extent. However, machines aren't ineffective. If you prefer them and it makes the difference between lifting weights or not, by all means use them.

Another great benefit of weights is that your metabolism will stay revved up and you will burn more calories for up to two hours following your workout. Furthermore, muscle burns more calories than fat anyway, so when you keep more muscle mass, you'll burn more calories all the time, even at rest.

Cardio and Weights Together

You can see how combining cardio and weightlifting is better than doing either one by itself. They both provide certain benefits, and work synergistically together.

You may prefer one to the other. Most people do. But you have certain choices that may help you to enjoy it more. There are many different kinds of cardio machines, and there's always bicycling, running, or walking in the great outdoors. For weight lifting, you can choose between different types of machines, and with free weights, most exercises can be performed using barbells or dumbbells. Experiment and you will find the setup that you can enjoy.

Workout Strategies

Choose weight lifting exercises which focus on large muscle groups, not the refining little detailing exercises that bodybuilders will use. Choose two or three exercises per muscle group, and learn about the little variations in hand position you can use to vary the angle.

Your muscles need time to recover, so you should not work the same muscle groups two days in a row. You can either take a day between each workout, if you are doing full body exercises, or split your workouts between body parts. For example, do back and shoulders on Monday, lower body on Tuesday, and chest and arms on Wednesday.

Do your weight lifting session first, then cap off your workout with 20 minutes or so of cardio of your choice. Or, if you prefer (and have the time) you can do your cardio and weights in separate workouts.

Another strategy is to use circuit training. This is a full body workout which alternates weight lifting exercises with a few minutes of cardio, instead of complete rest. It can be tricky depending on the s setup and population of your gym. If y you're working out at home, you can easily create a circuit, but at a public gym, it might be tricky to use the weights or machines you want when you need to.

With both cardio and weights, don't try to do more than you can. That is, you should push yourself to improve your current level of fitness, but you should always do so within safe parameters. Don't lift weights which are too heavy for you to control smoothly, and don't continue to exercise if you feel dizzy, lightheaded, or experience any kind of sharp or shooting pain.

If you can afford it, consider hiring a personal trainer to get you started. He or she will be able to help you develop a personalized plan which takes into consideration your current state of health and fitness, your lifestyle, and your weight loss and fitness goals. You will also learn how to perform exercises safely and how to challenge yourself without going too far. For some people, having an appointment with the trainer is the motivation they need to actually workout, so that's another benefit, especially if you're re having trouble getting into the habit.

If you don't have access to a gym, or prefer not to join one, you can workout at home. It's best if you have, at minimum, a cardio machine of some kind, a weight bench, and a set of dumbbells. But you can get a good workout without any of this. You can use resistance bands or household objects as weights, use a set of stairs for your cardio (you can run up, but always walk when coming down), or do bodyweight exercises like push-ups.

The important thing is that you become more active, whatever form it has to take.

What About Meals?

If you aren't doing so already, adjust your diet so that you are eating primarily fresh, whole foods. You should be getting about 30 percent of your calories from high quality lean protein, like poultry breast, fish, or top sirloin. 45 percent should be from complex carbohydrates, including vegetables, fruit, and legumes.

The remaining 25 percent should come from healthy fats, such as those in olive oil, avocado, nuts, and coconut. Avoid refined flour, margarine, and artificial sweeteners entirely. Instead, look for whole grains, real butter, and healthy sweeteners like honey.

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Simple Fitness Tips to Accommodate All Lifestyles

An area that every single person should be concerned with is their fitness. When it comes to this, it's important that your decisions are sound. If you are struggling to maintain a good fitness routine, read the following article for some ideas.

First, it is important to incorporate some cardiovascular exercises into your fitness regimen. This is important for numerous reasons. First, it ensures that your heart remains strong and healthy. Second, it helps you lose fat or maintain your current weight. Because your heart rate is elevated with cardio exercise, it is proven to be of the best weight-loss methods. You may think that cardio is simply running outside or on a treadmill, but the truth is there are so many other things you can do to get a good cardio workout. For instance, you could try riding a bike outside, playing a sport, or even just dancing to your favorite songs. All can help elevate your heart rate, increasing your metabolism. If you have bad joints, you should consider using an elliptical machine, which has been proven to be one of the best weight-loss machines for those with weak joints. Cardio workouts can be accomplished virtually anytime and anywhere.

Although cardio exercise is extremely important, you should not forget to include some resistance training as well. This is important for building lean muscle, which helps to keep your metabolism high and burn off fat. Although you may be afraid of resistance training because you do not want to get bulky, you should not let this stop you. Although it is true that resistance training can do this to you, it won't if you maintain a healthy diet and incorporate some cardio workouts as well. In fact, if you don't do resistance training, you could end up burning a lot of muscle as well as fat, which can cause you to look deathly sick. If you are prone to injury, you don't even have to use weights. You can use your own body weight, such as push-ups or pull-ups, to do resistance training.

Make sure you don't forget to workout the lower back. Many weightlifters focus on the "mirror muscles", such as the chest, shoulders, and biceps. However, all parts of the body should be worked out, and that includes your lower back. If you fail to workout this part of your body, it will get weak. When you have a weak lower back, you are prone to serious injury. Lower back injury is a very serious matter that can be prevented by working it out. Try doing some superman's and lat pull-downs to workout this muscle.

Whenever you workout regularly, it's important that you eat right. This includes eating before and after your workout. About an hour before your workout, you should consume a light snack that contains long-lasting carbohydrates, such as brown rice, oatmeal, or a whole-wheat bagel. Include some protein as well. After your workout, you should consume foods with a higher glycemic index because your body needs fast-absorbing carbohydrates during this time, especially if your workout was intense. These foods include white rice, mashed potatoes, and cereal. Also, make sure you include protein. Protein is an important macronutrient for a healthy body.

When working out, it's important not to just do a workout whenever you have free time. If you are a busy person, you will probably struggle to find free time and make an excuse that you're too busy. Instead, set a time for your workouts and stick with them, no matter what. It really doesn't matter what time of the day you workout, just as long as you actually do it. If you workout best in the early morning before work, do it. If the best time for you to workout is after work, then do that. Just make sure you incorporate a workout into your day somewhere.

Finally, keep in mind the golden rule whenever you are in the middle of your workout: always breathe. Never hold your breath. This is important for many reasons. First, you can get dizzy and faint if you do not breathe. Second, your muscles require oxygen in order to function. In order to receive oxygen, you have to breathe. Breathing deeply can actually help you get through extremely difficult workouts. Remember to breathe in through the nose and out through the mouth.

Living a healthy lifestyle does not have to be difficult. Utilize the tips provided above, and you can plan out your fitness regime with success.

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Exercise Everywhere: No More Excuses

When some people think of exercise, their mind immediately jumps to thoughts of sweating and puffing away in the middle of a crowded gym. Others love the idea of working out, but simply cannot afford the exorbitant sign up fees and monthly dues. Regardless of which category you fall into, you'll be pleased to discover that incorporating exercise into your daily routine is much simpler than you may have thought. This article offers some of the simplest, most effective ways to get fit--gym or no gym.

 

Consider the coveted front-row parking spot at the grocery store or shopping mall. Sure it's convenient, but it's also an invitation to laziness. Let some other poor sap have the spot, then park your car near the outer edge of the parking lot. This trick is also perfect if you go to classes or work every day. You'll find that every little bit (even if it is only an extra 50 feet) counts; over time, these small changes will have big results!
What is it about answering the phone that makes us want to plop down on the couch and stay there for the entire conversation? This is a perfect example of opportunities to burn more calories during the day. Stand up, walk around the house. Walk around the neighborhood, if possible. Think about it. If you are up and moving for the duration of the one hour phone conversation with your mother-in-law, you've burned as many as 500 calories, depending upon the conditions. Not bad!

It's a wonder anyone ever takes the elevator anymore. Awful music, awful perfume and awfully intimate crushes of people might be the only things worse than sweating and Spandex. Do yourself a favor and ditch the elevator in favor of the stairs. You'd be amazed at the number of calories burned and the benefits this simple action has on your gluteal and leg muscles. Of course, you could be one of those people who works on the 50th floor of your office building, in which case, you might consider taking the elevator halfway and finishing it off via the stairs. You can also challenge yourself by increasing the number of flights you tackle week by week. This strategy is also perfect for those who live in apartments above the ground floor.

Even couch potatoes can tweak their routine to include a few calorie-burning steps. Lose the remote control. Let your spouse hide it. Remove the batteries, whatever it takes. The goal is to encourage you to stand up and actually walk over to the television or DVD player to change the channels, fast-forward, adjust the volume and so on. Time-consuming? Sure, but it's also a few steps closer to achieving your weight loss and fitness goals without hitting the gym.

Yes, gym memberships are expensive. Yes, Spandex workout clothing is hideous. Why should you let these things stand in the way of a longer, healthier and happier life? You don't have to be a gym junkie to reap the benefits of physical fitness. Incorporating the simple changes from this article into your daily routine is cheap, painless and sustainable. Get moving!

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