What’s the number one excuse women give for not exercising? “Not enough time.”
Whether you are a student, mom, career woman, grandma, or any combination of these, chances are that you don’t take enough time for yourself. You give your time to your husband, children, friends, employer, your home, and give yourself the leftovers. The problem is, there isn’t much time left over. That’s why so many women are finding 30-minute exercise programs to be the answer they are looking for.
“I joined because I can get my whole workout done in half an hour” said Deverl Shippy, a member at Pick Up The Pace in Nampa. “At a regular gym, you have to wait for the machines you want and end up spending an hour and a half, or longer, before you feel like you did anything. Thirty minutes fits my schedule much better.”
Our doctors tell us we should exercise, and we know we should, but the idea of heading to the gym for an hour or two just isn’t feasible for most of us. And if we try to develop a program at home, we find too many distractions. After five minutes on the treadmill, we remember the load of clothes in the washer waiting for the dryer. The floor needs to be mopped. The dishwasher should be emptied. The baby starts crying. Dinner should be started. Your list goes on and on.
Most health clubs offering a 30-minute workout are similar in that they provide a combination of strength training and aerobic exercise, referred to as ‘circuit training’. In thirty minutes you will work all the major muscle groups in your body, as well as improving your cardiovascular health. This is good news for busy women.
The circuit consists of hydraulic machines and aerobic stations arranged in a circular pattern. Participants rotate around the circle, moving to the next station when prompted by a cue CD. There is no designated starting point or time. You join the circuit whenever you arrive, and exit the circuit when you have completed your workout.
The half-hour workout will burn between 411 and 824 calories, depending on the effort you put into it. In addition to the calories burned each time you do the workout, you are improving your metabolism by adding lean muscle tissue, which will help your body burn more fat and keep it off.
But time isn’t the only benefit to the women’s only club format.
“I feel comfortable with the all-women atmosphere” said Shontel Jarvis of Nampa. “The camaraderie between the ladies makes it fun. I don’t feel like I need to impress anyone. I can come after just getting out of bed and they’re still glad to see me.” Shontel is happy with the results she’s seeing as well. In less than three months, she’s dropped 28 pounds and has lost 19 inches. “The benefits of exercise are going to last me a lifetime.”
The half-hour program is enough for most women. Those who want more are encouraged to exercise longer or supplement their routine with additional cardio programs such as walking. As always, before starting any exercise plan, consult with your physician.
Tracie Johanson
http://www.articlesbase.com/non-fiction-articles/everyone-has-time-for-this-exercise-program-59292.html
How much exercise should a woman over 200 lbs. begin with when trying to lose weight?
I have started an exercise program in which I’ve been doing the bike at the gym for 30 minutes for 3-4 days per week. Recently I added weights and shorter intervals of cardio…my problem is that at 216 lbs. I’m really tired and although I feel I should work out for more time I don’t know if that is unrealistic. Everyone says that it is good just to exercise but I want to see real results. I started last month at 222 lbs. but in the big picture that is not a significant loss and I am on a good eating plan. Should I force myself to work out for a longer period of time? I feel badly about it. Any advice you can give would be greatly appreciated. I can’t afford a personal trainer. How can I overcome that tired, desparate feeling? I’ve been overweight for 3 years now but at this point I want to lose it.
Do what you can little by little. if you are unable to do more than 30 minutes then dont force yourself. have you tried other machines or workout videos? it could be you just haven’t found what you like. you have lost 7lbs this month that is great! dont rush it or it will come back way easier. 1-2lbs a week is good and healthy, and yes it is significant! What is even more significant is that you are taking the time to work on your health and DOING something about your issues. Congrats to you
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Try this diet and excersize program-
here’s a great one-
EAT BREAKFAST!!!!
there is an old saying,
eat breakfast like a king, lunch like a prince, and dinner like a pauper
Big Breakfast, medium lunch small dinner
Breakfast= fruit, 3 eggs whites, 1 piece of whole wheat whole grain light toast, milk or orange juice, coffee if you want with skim milk and 1 splenda (best artificial sugar)
lunch= turkey sandwich with a very little bit of light mayo or mustard (russian dressing is out) lettuce tomato, pickles, all the veggies you want on it!, 1 piece of fiber filled fruits (apple , anything with a skin) or nuts
dinner- grilled or baked chicken, fish (can be very lightly breaded with lemon and pepper, if it is salmon you should go with cajun spice on it!), or turkey cutlet, on a salad with a non-creamy dressing (little or none of any dressing at all), one piece of whole wheat bread with margarine or light butter.
Snacks= lowfat crackers with cheese
fiber filled foods ( granola bars light ones only!!), apples, nuts, etc.
carrots, celery, or peppers in lowfat dip
try to eat 2 or less snacks a day, at most 3
drink water and green tea (with 1 splenda or unsweetened)
you can crystal light to water
staying hydrated speeds up metabolism
green tea and green tea supplements also speed up metabolism
excersize- 1 hour, intense cardio 6 days a week, strength or resistance training (3-5 days a week, don’t work the same muscle group 2 days in a row), 1 day of low intensity cardio a week
good luck, don’t try to lose the weight too fast, it will only cause loss of muscle and water, lose it slower and it will be all fat ( don’t slow down wight loss on purpose though)
as for the abs and love handles- crunches, leg lifts, leglift-crunch, plank, buy a swiss excersize ball and find an article on how to use it, that should work your abs and muscles known as love handle obliques.
Once again good luck!
Remember, you can do this, I’m rooting for ya!!!!
References :
find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast – they give you energy
have lean meat (protein) for dinner – repairs muscle
cardio exercise 4-6 times a week for 30-50min (first 20-30min body burns carbs and only then starts burning fat), light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)
References :
Remove the White in your Diet, White- suger / salt /milk /flour/ potatoes / They say the whiter the bread the sooner your dead also check this out http://www.yazinc.com/publications/index_10.html
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