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Posts Tagged ‘interval training’

Time flies when you have a toddler, work part time, your partner works full time, you are planning a huge move and planning renovations on your new space. Since exercise is what keeps me sane it couldn’t be cut out of my day completely just done in a whole new way.

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I started using nap time (formally my workout and me time) to pack, make calls and send time sensitive emails. Workouts had to be even more creative than before.

I started using my son’s morning park time to burn off some of my own pent up energy and reduce my stress. Squats, lunges, push-ups, curl-ups, tricep dips, back raises, chin-ups, jacks and burpees became the new regime. No equipment necessary and enough to get my heart rate up while still allowing me to monitor my babe. The best part is that my little guy (nearly 2) is now randomly doing burpees. I’m sure it has something to do with the reaction from my partner and I. 🙂 A perfect example of how closely our wee ones pay attention to us and mimic our every move.

Getting creative with your workouts during bouts of high stress and limited time is very important – especially if you hope to remain sane.

What have you done to help keep yourself in check physically during a move?

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Most of us lead such busy, fast-paced lives that we have trouble finding the time for regular exercise, myself included. Most people want results fast, while exerting the least amount of effort. Although no quick fixes actually exist in terms of healthy weight loss, interval training is a great way to get in shape when your time is limited.

Taking 30 – 45 minutes, 3 – 5 days a week to raise our heart rate through exercise is extremely important. Exercise is helpful for stress reduction, improved self-esteem, improved body image, and provides so many other health-related benefits. That being said, interval training is a great way to obtain all the benefits of cardiovascular exercise and strength training in the least amount of time. Interval training involves quick bursts of cardiovascular exercise (usually five minutes or less), followed by strength training exercises (usually two sets of two different exercises), followed again by cardiovascular exercise; done repeatedly over the course of 30 – 45 minutes.

Some facilities offer something called circuit training and this is essentially the same thing as interval training. There are quite a few gyms nowadays that have a sectioned off area with weight training machines specifically designed for circuit training. The goal is to work all the major muscle groups quickly, while allowing you to do cardiovascular activities like skipping, stair running, burpies, jumping jacks, etc… in close proximity to maximize both time and caloric burn.

Not only does this type of exercise work your entire body but it’s also easy to do anytime, anywhere. Even though I like going to gym to workout, on occasion I must find the motivation to work out at home. I have a set of exercise bands with handles, 10 and 15 pound free weights, a skipping rope, mini-trampoline and exercise ball. It honestly does not take much to get started- with a few pieces of relatively cheap equipment you’re on your way.

In-home circuit training options:
all weight training exercises use stretch tubing, free weights or body weight

* 5 minute warm-up (walking or light jogging)
* 5 minutes (skipping, jumping jacks, rebounding, burpies, running, stair climbing)
* 3-5 minutes (bicep curls, tricep kickbacks)
* 5 minutes (repeat cardio)
* 3-5 minutes (push-ups, standing row)
* 5 minutes (repeat cardio)
* 3-5 minutes (shoulder press, squats)
* 5 minutes (repeat cardio)
* 3-5 minutes (lunges, abs)

Interval training can also be used as part of your cardiovascular workout on its own. Whether you like the treadmill, outdoor running, speed walking, biking or the stair master, try varying your speed, level of difficulty and/or incline every few minutes. By doing this you burn more calories, get a better workout overall, and force your body’s cardiovascular system to work at different rates, making it stronger.

If anything, finding the time to do interval training 3-5 days a week is the perfect way to keep you limber and in shape. Your body will love you for it and you could start to love your body!

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