|Health and Fitness
Short Cuts that Pay Off:
After a long harsh winter are you looking to “spring” your body back in shape? The latest research shows that doing a few 10-minute workouts each day is more effective than traditional 30 minute workouts. One of my mantras this year is, “Short, Effective and Often!” As a working mother of three, I know how challenging it can be to schedule time for a workout. With my new book, Short Cuts to Big Weight Loss , I am ready to help you work smarter not longer with the time you do have.
I come in contact with so many time-starved and frustrated moms who feel hopeless when it comes to exercise. Most of us are overscheduled and can’t fathom fitting anything else into our days…but that’s when you have to think outside the box. Short workouts give results when they are intense, effectively planned, and you do them often! If your goal is to run a marathon, then no, a 10 minute workout won’t help you train. BUT if your goal is to feel better, have more energy, burn up calories and boost self esteem, then short workouts are the answer.
Albert Einstein once said, “Nothing happens until something moves.” He was speaking of science, but he might just as well have been referring to our lives and our bodies. Most people are imprisoned by inertia. The only way to break free is to do something.
• Why 10 Minute Workouts? Consider the statistics: Women who did 10-minute bouts of exercise throughout the day lost nearly 30% more fat than women who exercised in one 30- to 40-minute chunk 3 times a week, according to a recent University of Pittsburg study.
• If you walk an hour a week, and it doesn’t have to be all at once, you’ll cut your risk of heart attack in half. It’s also been shown that multiple short workouts are more effective at raising your good HDL cholesterol and lowering triglycerides, a blood fat that increases your heart attack risk.
• Women who squeeze in three 10-minute walks most days of the week lose twice as much belly fat than women who did 30-minute sessions.
• And people who do two 15-minute workouts 4 days a week improved their cardiovascular endurance twice as much as people who did a single 30 minute routine 4 times a week.
Basically, you get twice the results by breaking up your exercise into smaller chunks. This could be because you’re more likely to do your exercise if it’s not so daunting.
Need I say more, Get moving and your body and your brain will respond! Try fitting in some of these 10 minute "workouts" to start adding more movement to your day. All of them are family-friendly to bring the kids along to join the fun!
* Walk uphill on a treadmill while returning phone calls or gabbing with a friend. It’s easier than running and burns more calories.
* Jog or march in place during the commercials of your favorite TV show. There are about 10 minutes of commercials in a half-hour show. And if your show is an hour long you’ll get almost 20 minutes of exercise!
*Go to a nearby stadium, museum, mall or school and run up and down the stairs. A 135 pound woman will burn approximately ten calories per minute walking up an average flight of stairs. The faster you move the more you’ll burn.
*Kickboard around the local pool. It’s more strenuous than you think and really works the legs and buns.
*Challenge one of your kids to a quick game of ball. You can even use a basketball or soccer ball to do chest passes or overhead passes. Your arms and shoulders will certainly feel it.
*Turn on your favorite radio station or pop in your favorite CD and dance around the house for ten minutes. Not only will you be burning calories but you’ll be energized by the music.
*Jump rope for 10 minutes. Believe it or not this will burn the same number of calories as a 30 minute slow jog.
*Grab your exercise ball and do 10 minutes of strength training while your kids play along side you.
The bottom line is 10 minutes is better than nothing so get up and get moving!
Check out Chris’ new book, Shortcuts to Big Weight Loss, for dozens more Short Cut workouts and tips. For more information go to www.chrisfreytag.com.
Shortcuts to Big Weight Loss is an easy to use book filled with 48 simple, 10-minute illustrated workouts designed by Chris to give the maximum fat-burning, body-toning power possible. Chris focuses on the areas most women battle: the belly, butt and thighs. The book also has a personality quiz, healthy recipes, fitness logs, schedule options for busy moms and success stories.
About Chris Freytag
Chris Freytag is best known as the fitness expert for Prevention Magazine. Freytag is the author of two books and 13 Fitness DVD’s. In addition, she runs her own fitness coaching program that offers everything from personal training to motivational speaking. Freytag is a board member of the American Council on Exercise along with being accredited with many industry certifications. She resides with her family in Minnesota.
For more information on Shortcuts to Big Weight Loss or to get in touch with Chris, visit www.ChrisFreytag.com.
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