Today's workout consists of 3 short treadmill sessions spread throughout my day: morning, lunch, evening. Only 15 minutes each! Yippee, sort of. This gets me off my butt away from this computer and provides a nice escape from all the stuff in my head that needs to be completed.
I don't always have a full hour or more to complete a workout. This is why I split mine up into multiple, short, & Intense ones throughout the day. This energizes me throughout the day and I find I get more accomplished when I do this too. It is fun to kick ass for 15-20 minutes and give myself a little praise for it being completing it! Treadmill, Bike, Rower, outside...complete wherever and using whatever you have available: 5 minute - Increase intensity every minute 1 minute - Sprint (pick up the pace, should be breathing hard at end of this minute 1 minute - Slow it down (walk, or stop completely, breathing should slow down) Repeat 1min x 1min four more times Try to complete this once, twice, or three times today. After all, it's only 15 minutes.
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Time. Don’t you wish you had more time? I sure do. Now that daylight saving is behind us and the daylight hours are becoming shorter and shorter, I especially wish that I had more time. Let’s be real for a moment. We all have time, even me, but do you manage your time in the most efficient manner? Not only that, but what priorities come first? How do we make the most out of the time that we set aside for self-care, learning to become more efficient is important.
Where am I going with this? One of the biggest barriers for not exercising is, you guessed it, time. Or at least people think they do not have time, when the reality is that they do. Perhaps exercise and healthful eating has not yet become a priority above other tasks or events in your day. If you schedule 15 minutes of exercise at two different times per day and experienced health benefits would you continue doing it? We all have an extra 15 minutes here or there to spare. I can almost guarantee it. How do you experience the most benefits in the least amount of time? Interval train. What the heck is that? Interval training (also known as high intensity interval training) involves alternating periods of hard physical work with periods of relatively easy work or rest. The variety of this form of training allows you to break away from a redundant and monotonous routine of steady-state exercise. Don’t get me wrong, that is good too, but we are talking about efficiency here. The great part of interval training is that it requires less time because you will be working at a higher intensity. Besides time, there are many benefits to this style of training. Fitness studies have demonstrated that interval training may improve VO2 Max and muscle function. Also, greater abdominal and total fat loss is associated with interval training compared to moderate intensity continuous exercise. Keep in mind that these benefits are based on intensity. Interval training challenges our bodies, takes less time, is fun and exciting and provides proven results. Isn’t this what we all want? In addition to the benefits I have already mentioned, interval training can be tailored to almost every person, anywhere, and anytime. There are endless possibilities for work-rest ratios to suit your needs. What you might not realize is that you interval train all the time, you might not notice because the activity is something you do all the time and is not intense enough to cause labored breathing. If you are just beginning a routine, don’t work yourself so hard that you become extremely sore and never want to move again. As with all fitness programs, start slow and gradually increase the intensity. Take time and get to know your body and what activities work for you. Think basic such as climbing a few flights of stairs or quickly jogging in place can do the trick. If you have a more consistent exerciser, try sprinting and walking instead of your normal steady paced run. If you want more information or need help figuring out a successful fitness plan, seek out an educated fitness professional about incorporating new or different types of activities and training into your daily regimen. We are here to help. |
This is me, Liz. I am an, instructor, personal trainer, exercise physiologist, dog-mom, loving wife, little sister, coolest-aunt ever, and now blogger living in Libby, Montana.
Welcome to my blog! This blog follows my life and my interests in fitness, adventure, food, and healthy living. The Girls, Katy & Madi, and I. We have spent a lot of time together the past few years. I appreciate them for their quirks and how they love me unconditionally. They help me appreciate the small, simple things in life. Archives
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DiclaimerThis is a personal blog created and maintained by Liz Whalen. My blog posts document my life and sometimes highlight the food I eat and workouts I perform. I do not have professional medical training, nor am I a registered dietician. I am an ACE Certified Personal Trainer and ACSM Certified Exercise Physiologist, while the content you see on my blog aims to bring you along on my health & wellness journey. The published information may not be right for you and should not be viewed as guidelines in any way. Seek counsel from a medical doctor when looking to incorporate or change your physical activity and/or dietary habits.
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