Most people that don’t exercise, state that they do not have the time. In this busy world where we try to micro manage as much as we can, exercise takes a back seat. WHY? Do you have 10 minutes?
Bouts of exercise lasting as little as 5 minutes have proven to be effective and most people can find 10 minutes here and there. Do you find yourself in front of the TV after eating? Commit to walking in place during commercials. You will drop fat and triglyceride levels in your bloodstream. You will also lower your blood pressure.
A study in Preventative Medicine in 2006 found that sedentary individuals that worked out in multiple 6 minute sessions, reached their fitness goals similar to those achieved by individuals working out for 30 minutes. This does not mean that a less is more approach, is a cure all. Only use this as a means to fill in gaps or to begin adapting to exercise.
You need to work up to 30 minutes a day, 3-5 times a week. If using the 5 minute approach, the math brings that to 6 times a day or 3, 10 minute bouts a day.
Mini workouts can be daily tasks such as sitting down then returning to a standing position. Setting an object on the floor, standing up then retrieving it. When doing these types of movement, make sure your posture is in correct form.
There are many apps now that you can download to design yourself a routine based on the amount of time you want to devote, the muscle group you want to work and whether you want a cardio or body weight routine. Sworkit is a good one and even shows you how to do the exercise. It is a personal trainer program on the go. Don’t forget about isometric exercise as well. Remember, ten minutes will make a difference!
To fellow blogger Frugal Hausfrau, I hope this helps. I believe that the flood of interest in shorter workouts is due to the increasing fact that we are becoming an obese society. We also fill our days with more tasks and therefore don’t see how we can fit more in.So now the push is to motivate those who do not exercise, to at least try to get in smaller amounts of exercise. However the body will adapt to repeated movement within a few weeks and the need to be challenged must be met. New movement, faster motion, a different routine or a longer session will do. Don’t think walking is a challenge? Speed it up or vary the pace. Try walking backwards, you will recruit new muscles. Hop, skip, jump or sidestep. Whatever you choose for your ten minutes, just keep at it!
In fitness, Bob