Getting in shape can sometimes seem like a Herculean task, even if you have hours to devote to hitting the gym. Those of us with hectic schedules who are already juggling more than we can handle might feel like it’s impossible to get back into shape. Luckily, there are plenty of physical fitness programs specifically catered to busy individuals who barely have time to rest during their day to day activities, let alone work out.
When it comes to workouts, just keeping in shape actually requires less effort than you might think. If you’re just looking to lose weight or slim down, you’ll essentially want to make sure you’re keeping your heart rate up and burning off any sugar your body has stored for energy so that it can start breaking down fat instead. If you’re looking to build or tone muscle, things might take a little more planning to work in specific exercises, but it’s doable. Here are a few exercises and tips for generally keeping in shape even on your busiest days.
Drive Less, Walk More
While it might not be possible for everyone, walking or biking to work can be a great way to help keep fit. If you work too far away from your job, you can walk or bike to other places near your house. If there is somewhere you routinely stop by in your weekly schedule that’s within walking or biking distance, use that as an opportunity to get some cardio in.
Bookend Your Day With Exercise
Mornings and evenings are great times to squeeze in a little exercise. Wake up about 30-40 minutes earlier than you usually do each morning and dedicate that time to some exercise. You might want a very light breakfast and some water before you start, like a piece of toast. From there, do some light exercises to start your day. Start with things like squats, push-ups, free weights curls or rows, or sit ups. These all require very little equipment, and are easy to crank out a good number of reps.
Your nighttime workout is where you can get in some heavy exercise. A great way to end your day is with about 10 minutes of stretching, and then some high intensity interval training (or HIIT). simply pick an exercise you can do a decent number of repetitions in, like push-ups, squats, lunges, etc. Set a timer for 20 seconds and do as many as you can as fast as you can. Rest for 10 seconds, then start up another 20 second timer and try to do even more than the last set. Repeat this process for about 2-5 minutes, and feel free to change up the exercises as needed.
Developing a Plan
Keeping in shape isn’t all just about exercise either. Diet and maintaining proper nutrition go a long way in helping you lose weight and build muscle. Developing a solid physical fitness program can make all the difference in the results you see. You’ll want foods that energize you early in the morning, as well as proteins that help build muscle while saving the higher carb foods for later in the evening. This way your body has what it needs to help convert fat into muscle while your muscles recover throughout the day, and the carbs at night will help give your body the energy it needs when you wake up the next day. For Effective fitness program contact THE MAX Challenge of Bayonne.