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Exercise Frequency Intensity and Variety

Ideally, one should gradually increase the frequency or intensity, or both.  But if you’re busy, and definitely can’t spare more than 30 minutes a day, then increase your intensity.  This means if your cardio involves the treadmill, take the notch up 1 level (if you started with level 3, go on to level 4 on month 2).

For your weight training, if you started with 5-pound weights, graduate into 7.5 pounds in month 2.  And then on those days when your day is not filled with meetings, try to stay an extra 5-10 minutes.

Be realistic with your goals, especially when you’re just starting.  Increasing frequency and intensity too soon can overwhelm you, making you want to give up.

Variety is the Spice of Life

Another way to integrate exercise into a busy schedule is to vary the fitness routine.  Variety promotes interest in maintaining your workout schedule.  Without variety, boredom sets in, causing you to drop out.

Variety also enables you to accommodate as many different types of exercises from the wide repertory available from personal trainers, books and manuals – and the Internet – and that way you’re able to adopt certain movements that you’re most comfortable with.

Walk before you Run…

If you’re an absolute beginner, a full blown workout which incorporates cardio, weights, and flexibility may scare or discourage you.  The idea is to start with small steps.

Do one exercise segment at a time (refer to our suggestions, item 2 above).  Besides, very few people can accomplish a two-hour workout more than once or twice a week.

Another way of doing it would be to integrate your favorite sport (swimming, cycling or walking) during the week and say, a particular activity like yoga which doesn’t necessitate jumping into the car and making a dash for the washrooms before cardio classes start.

With yoga for example, all you need is a mat and a quiet room in your house for about 20 minutes.

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There are Many Ways You Can Include Exercise

Feeling overwhelmed by the amount of time your friends and colleagues spend in the gym?  Turned off by the idea of a tennis game that entails not only the hour-long match but also getting to the tennis club, changing into a tennis outfit and then showering afterwards?

You think, “That’s almost 3 hours – three hours I could devote to nurturing my clients and expanding my sales territory!”  The bad news is, being penny wise and pound foolish does not work in ANY circumstance, especially where fitness and health are concerned.

Are those three hours worth skipping during a given week when you know that years of optimum health can be yours if you had a positive attitude accompanied by reasonable doses of discipline?

A Simple Exercise Program

Instead of ignoring exercise altogether, here’s a suggestion for integrating it into your busy schedule.  Think of exercise like you think of a major task in the office.  Break it up into tinier components.

Instead of spending two hours in the gym or in the tennis court like your friends do, ask your trainer to divide your workout program.

Suggestion A

30 minutes four times a week, i.e.: 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs)

Suggestion B

30 minutes three times a week
Mon:  20 minutes cardio + 10 minutes stretching;
Tues:  20 minutes weights (2 muscle groups, e.g. back and abdominals) + 10 minutes of cardio.
Wed:  20 minutes cardio + 10 minutes of
Weights (two muscle groups, e.g. triceps or chest, biceps or shoulders)

Suggestion C

20 minutes 5 days a week.
Week 1:  all cardio
Week 2:  weights
Week 3:  Cardio on Mon/Wed/Fri
Week 4:  Weights on Tues/Thurs
Repeat the entire cycle when you get to month 2.

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