Mak­ing time for work­outs in your weekly rou­tine

The Borneo Post - Nature and health - - Alert Fitness -

WEEKLY fit­ness guide­lines can seem like a laun­dry list of to-do’s that you just can’t get done – 30 min­utes of car­dio at least five days, re­sis­tance train­ing two or three days, and at least two flex­i­bil­ity ses­sions … each and ev­ery week. Yet each type of ex­er­cise does the body good, so it’s im­por­tant to find ways to meet these goals.

First, recog­nise that an ex­er­cise pro­gramme will mean changes to your daily rou­tine, and you’ll likely need to cut out other, less im­por­tant ac­tiv­i­ties. Aim for a grad­ual tran­si­tion and look for non-es­sen­tial pas­times to re­place, like watch­ing TV and web surf­ing. Next, draw up a re­al­is­tic sched­ule that works with your life­style and, for a bet­ter chance of stick­ing to it, write it down.

Re­alise that, if you have a fam­ily that ex­pects you home at 6pm for din­ner, hit­ting the gym af­ter work won’t work for you. In­stead block out 30 min­utes af­ter the kids go to bed or get up 30 min­utes early and get in a work­out while the house is still quiet.

And you might dou­ble up on work­outs on those days you do get to the gym by tak­ing both car­dio and flex­i­bil­ity classes. Make ex­er­cise con­ve­nient. Maybe the gym near your home makes more sense than the one near your of­fice. If you spend a lot of time just hang­ing out when your kids are at sports prac­tice, look for a nearby na­ture trail or track and spend your wait­ing time mov­ing in­stead.

If you’ll be work­ing out at home, cre­ate a des­ig­nated ex­er­cise space and out­fit it with es­sen­tials, like a mat, free weights and DVDs you can pop into a lap­top. And don’t for­get to plan week­end fam­ily out­ings that in­volve walk­ing or other ex­er­cise – no one said you can’t have fun and to­geth­er­ness while get­ting fit.

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