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Exercise Tips for Busy Schedules

September 28, 2012 By: afeldman 4 Comments

 

Not enough time to exercise is the number one excuse that we make for ourselves to get out of taking care of our bodies. How can we fit an exercise session into a busy schedule? Here are some tips:

1.Organize your time

If you don’t have a planner, then buy one or download one on your phone. If your schedule is jam packed with activities, start recording them as a doctor or CEO would to schedule appointments. This will allow you to see exactly how you spend your time. If you spend an hour studying or cleaning the house, throw that on this schedule. Try to structure your schedule so all tasks become clustered into one area of the day. For example if you go to class in the morning, try to fit your studying and chores in right after class to give you a larger free time window after. Next, schedule exercise into free time windows, even if they are smaller 10 minute time windows throughout the day.

2. Take advantage of unexpected downtime

If you have a cancelled class or an appointment becomes rescheduled, take advantage of this time to fit an exercise session in. This may mean using the time to get ahead on work so you can exercise later or dropping what you are doing to exercise and then returning later.

3. Limit your lazy time

Set a limit on the amount of time that you are sitting around watching television, playing on facebook or playing words with friends. If you have time to do those things, then you have time to exercise. Put a little sign on the inside of your laptop under the screen that asks you if you exercised yet today. Put an hourly reminder on your phone that lights up and asks the same thing.

4. Have equipment and space easily accessible for down time

If you are operating on limited amounts of time then you need to move quick. This means having everything that you need to exercise ready to go. Have multiple gym bags; one in your car, one in the office and one in your room. This way, when you have a half hour for lunch or before you have to pick up the kids, you can change quickly to get your workout in.

5. Multi-task

Do you have to watch the kids for the day? Then exercise while they are watching tv for a half hour or while they are doing chores. Go outside and play basketball with them or go to the park. Take them for a walk around the neighborhood. Do you have a dog that needs walked? Take him for a jog or a longer walk. Do you have to walk to your next class? Take the long way, use the stairs and do an extra lap around campus. Do you have to do chores? Move fast to turn it into activity.

6. Wake-up earlier and exercise first

Exercise before you start anything else for the day. That way it is done and there is no excuse of missing it as the day gets closer to an end. Set your alarm clock that much earlier, put your clothing out and have a plan- meeting a friend for a walk or jog is a great way to prevent you from just hitting the snooze button.

7. Choose your priorities

What is important to you? List all of the activities or responsibilities that you have over the course of the week. Number them in order of importance. Where does exercise fit into this? Does it score high or low? Theoretically, exercise should take precedence over anything that it scored higher then. Exercise involves taking care of yourself and if that does not fit high on the priority list, then it will be harder to schedule in. If it does score high on the priority list, which it should, then you need to make time for it. That means getting rid of other things so you can fit exercise in. If you are a student, this may mean registering a lower credit load at school or turning down some extra hours at work; at the end of the day, what is more important than health?

How can you restructure your day to MAKE time for exercise?

 

Fitness Tips: Exercising on an Empty Stomach

August 23, 2011 By: office 1 Comment

Hitting the gym before you eat may seem like conventional wisdom, but should you try to deliberately go to the gym on an empty stomach in order to burn more fat?

The idea, advocated in popular fitness books for decades, is that exercising on an empty stomach forces the body to dip into fat stores instead of burning the carbohydrates quickly available from a pre-workout snack or meal. Seems to make sense, doesn’t it? In actuality, research shows that working out in this way offers no additional bodily benefit, and may actually stunt your workout and affect your weight loss efforts.

Exercising on an Empty Stomach

It is more beneficial to your body to eat a pre-workout snack than to go on an empty stomach.

After years of studying and research, a report from the Strength and Conditioning Journal concluded that you burn the same amount of fat regardless of any pre-workout carbohydrates. On the contrary, you are likely to lose muscle by exercising in a depleted state. Also, without fuel to exercise, intensity and overall calories burned will be reduced.

When working out on an empty stomach, up to 10 percent of your calories burned can come from protein. This includes muscle loss. Also, separate studies show that if you consume as little as 45 grams of carbohydrates prior to working out, you will consume later throughout the day. This can lead to over-eating, which can contribute to weight gain. Consuming a little bit before working out instead of trying to work out on an empty stomach seems to be a win-win situation!

If you want to burn more fat and less carbohydrates, try changing up what you do in the gym instead of when you eat. Doing a cardio workout for a longer time at a lower intensity burns more fat. Working out at a high intensity for a short amount of time will burn more carbohydrates. Try ditching the sprints for a long, slow jog in order to shed some pounds. Just remember not to be too low on energy, or your weight loss workout will suffer overall.

Moving to Music: Making Exercise Fun!

May 20, 2011 By: office 20 Comments

Think back to the last time you danced. Not a little side to side swaying when you’re in a good mood, but a full-body boogie that put a smile on your face, put your arms in the air and allowed all of your inhibitions to melt away. Wouldn’t it be great if you can do that every day as a form of exercise? Well, dancing is a bona fide weight loss workout, no matter if it’s in a dance club or a fitness class, offering benefits such as healthier cardiovascular system, stronger bones, and improved mood. With dance, however, you don’t really realize you are exercising; happily though, a turn on the dance floor can burn 200 to 500 calories per hour!

Dancing has many wonderful attributes apart from helping burn calories. Dancing strengthens our muscles, which in turn better stabilizes our joints, protecting them from injury. It is lower impact than running and much easier on the joints of the knees and ankles. All styles of dancing are considered weight-bearing exercises, which force the muscle and bone to work against gravity. This stress strengthens the bones and is the only kind of exercise that can actually slow down bone loss.

Dance moves also activate almost every muscle in the body and as a result, naturally strengthen the core, improve flexibility, balance, and posture, as well as aiding in weight loss, which will improve cholesterol levels and decrease the risk of heart disease.

Zumba Dance Class for Weight Loss

Dance classes like Zumba are not only fun, but also a great way to burn calories for weight loss.

Between 2002 through 2010, there was a 26 percent increase in interest for dance as a fitness class in health clubs. Some of that rise had to do with the introduction of Zumba, a Latin inspired dance workout class. Since then, several different types of dance inspired workouts have been created, including Batuka, a new class that borrows moves from belly dancing, hip-hop and salsa, which is schedule to start rolling out into health clubs this coming fall.

Like other exercises, dancing can modulate levels of brain chemicals associated with mood, such as dopamine, nor epinephrine and serotonin. There is also a sense of achievement that comes with mastering new skills.

At Shane Diet Resorts adult weight loss camp, our fun filled fitness schedule not only includes several varieties of group exercise classes, we also have Dance! which includes Latin, Hip Hop and jazz inspired dance combinations, that will help you lose weight and, most of all, have fun!

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