EFFECTIVE WORKOUT IN SHORT TIME

According to the old school, it was no pain, no gain; however, modern science has demonstrated that fitness does not need to hurt. Health and fitness level can be greatly improved through three or more 30 minute workouts per week. To test this claim, the author began a workout program one year ago, and lost over 60 pounds exercising no longer than 30 minutes in any single session. I might also add that I am no tower of will power or self discipline, and sometimes missed workout sessions completely. In fact, there were times that I only made it to the gym one time all week long.

NECESSARY COMPONENTS OF FITNESS

To be truly effective, every exercise program should include aerobic exercise to benefit the heart, strength training to build and tone muscles and burn calories between workouts, and a stretch routine to prepare for the workout and decrease the likelihood of injury.

BASICS

Contrary to what you may believe, an effective exercise program does not have to be expensive or time consuming. Working out at home may require more self discipline, but is entirely possible, and can be every bit as effective as working out elsewhere, that is, if you are willing and able to invest in the equipment to do so. For most of us, strength training is more easily accomplished in a gym, where equipment exists to exercise and build muscles in every part of your body. If this is not possible for you, purchase some free weights, an instructive exercise video, and get started at home. If you can work it into your budget, many gyms are available for as little as $34 monthly.

AEROBIC EXERCISE

Again, contrary to earlier beliefs, aerobic exercise does not have to include 20 minutes or more of jumping up and down or pounding the floor of a treadmill, to be effective. Spurts of jogging, cycling, or racewalking can be alternated with weight training for optimum benefits to both your appearance and your heart. Aerobic exercise exercises your heart muscles making them stronger, and burns calories leading to a slimmer you. It increases energy level and lessens the possibility that you will become depressed.

STRENGTH TRAINING

Strength Training builds muscle mass, and tones your body, fighting the tendency to develop flab and cellulite, especially as you grow older. Working out with free weights or using exercise machines in a gym, or at home, increases your flexibility and aids your body in burning calories in between workout sessions. This is true because muscle burns more calories than body fat, and therefore continues to work between exercise sessions to fight the battle of the bulge.

Contrary to what some believe, strength training does not cause women who are not also using steroids or growth hormones, to develop muscles as men do. In fact, completing more repetitions with smaller weights actually tones and creates smaller muscles, rather than larger ones. If you desire larger muscles, lift heavier weights with less repetitions.

DON'T LEAVE OUT YOUR STRETCH ROUTINES

It is always a temptation to exclude your stretch routines from the workout. You may be anxious to get started, or in a hurry to leave the gym or get back to unfinished projects at home or work. To skip your stretch routine is not smart, and will cause your workout to be less effective. It may even lead to injuries during your workout session.

Stretching before your exercise session warms your body up and prepares it for exercise and weight training. Stretching after your workout session helps avoid muscle strain and injuries through relaxing the muscles you have stressed during your workout. Stretching also aids in flexibility and feels good. A few more minutes will not take that much time from your day, and will add volumes to your general fitness and level of health.

THE TIME FACTOR

Long workouts were a luxury I could not take time to enjoy; however, I managed to lose over 60 pounds of weight, and firm up in a typical 30 minute session, completed three times, and sometimes less, per week. Remember that any time spent exercising is superior to none, and do not procrastinate until you have a full hour, or longer, to begin your exercise routine. You might end up never exercising at all if you do so.  Even a ten minute workout is okay for starters, so grab your matt and get started today. You will be very glad you did when you begin to feel and see the results of your efforts.