It's easy to neglect one day of working out — one day is nothing to be concerned about. The problem is when one day turns into two days, two days turn into a week, then a week turns into a month and so on. In order to get yourself motivated and back in the swing of things, don't aim for a full day at the gym. Try and do a short 10 minute run outside or session on the elliptical. Chances are that after the 10 minutes you'll be in the groove and want to keep going.
Most of us think that in order to reap all the benefits of exercise, we need to spend hours in the gym. Lucky for us this is just not the case.
Always keep in mind, but especially during this holiday season, that short bursts of exercise are good too. In fact, a study earlier this year found that anyone who is currently overweight, obese, or sedentary will benefit from just 10 minutes of cardio a day. So while you are trying to figure out a way to fit in a workout during the holidays, don't obsess over how long you are working out, just focus on actually being able to get your body moving — a 10 minute stretch while waiting for water to boil or a 10 minute power walk after dinner will do wonders for your health and your holidays.
Every week I have a stack of fitness DVDs on my desk waiting to be tested. More than half of them have "10 minutes" or "five minutes" written boldly on the cover, implying that this is the length of the workout. Since I've done many fitness DVDs in my time, I know that while the DVD claims "10 minutes to a toner you," that is simply not the case.
We think, "10 minutes? Well shoot, I've got 10 minutes to get in a workout." However, once you pop in the video, you find that there are actually several 10 minute portions to the workout that could add up to more than an hour. Sure you don't have to do them all, but I have a hard time putting in a DVD and simply doing the 10 minute warm-up and feeling good about my workout. I've even seen one minute workout videos — one minute! What is not made clear is that the video is actually made up of 127 one-minute segments, which is over two hours! Here we were thinking we were going to be done in one minute!
Sure, a few minutes is definitely better than nothing. However, I am mad that these companies are trying to draw us in with claims of getting in an entire workout in just 10, eight, six, five minutes, or even one. Why can't they just be forthright? I want to know what I am getting myself into and I don't appreciate bold misleading claims. Be wary of DVDs with such claims. I am not saying you won't get in a good workout, just don't expect it to be in 10 minutes or less.
On a side note, did anyone ever seen There's Something About Mary? Every time I see a video that promises results in 10 minutes or less, I think about the hitchhiker.
A new study has found that, if you're currently overweight, obese or sedentary, just 10 minutes a day can improve your cardiovascular fitness.
This is great news for anyone who thinks they don't have enough time in the day to exercise because it's so easy to squeeze in ten minutes. Once you start getting used to ten minutes, you can then up the time until you are able to fit in at least 30 minutes on most days.
Fit's Tip: I know what you're thinking, but if you're not currently sedentary (or overweight) then don't use this post as an excuse to cut your workout time to ten minutes.
Unfortunately not all of us have the luxury of going to the gym or stepping outside into beautiful weather all the time (ain't that right Seattle?).
MSNBC's Fit List this week is all about how to get in a 10 minute (maybe more like 15) workout at home. The best part is that you'll be using stuff you already have lying around the house.
- Start with your kitchen chair to warm up. Sit down and stand back up. Do this for one minute.
- Go to the stairs and start climbing up one step at a time. Go up and down 8 to 10 times. If you don't have stairs, use a small step stool. Position it next to a wall so you can place your hand on the wall for balance. Step up and down on the stool (up with the right foot and then up with the left foot, down with the right and then down with the left) for one minute.
- Go to a wall and place your back against it. Your feet should be about one foot away from the wall. Now, slide down the wall until the hips are parallel to the knees. The knees should be directly over the ankles. Keep your back pressed against the wall and place your hands comfortably on the thighs. Hold this position for one minute using an egg timer. If you can't make the full minute, hold as long as you can.
- Sit in the kitchen chair and hold detergent bottles, one in each hand. Curl them up toward your shoulders to work the biceps. Do three sets of 12 with a rest in between sets. Drink some water while you rest.
- Place a three-foot strip of masking tape on the floor in front of you. Stand on one side of the tape and with both feet hop over the tape. Go back and forth for one minute on the egg timer. If you can't jump with both feet, hop one foot to the other foot. Once you get the hang of it you will progress to hopping with both feet. This is great for getting your heart rate up, burning calories, strengthening your bones and improving balance.
There's five more moves, so read more
Researchers at the University of Indiana have found that short bursts of exercise, rather than long durations, will help lower blood pressure. While the study found that both forms of exercise (short and long) lowered blood pressure by the same amount, the effect lasted for 11 hours with 10-minute walks compared to seven hours for 40 minutes of walking.
What do the numbers mean? Depending on your age and heart history, a healthy blood pressure is anywhere from 120/80-140/80. Systolic (high number) measures when the heart contracts and pumps blood out. Diastolic (low number) measures between the beats, as your heart fills with blood again.
Fit's Tip: It is much easier to find the time for 10 minute walks -- So if you're looking to lower your blood pressure then go for a walk during your lunch hour. If you're doing a lot of traveling, take a short walk through the terminal during your layovers.