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5 Quick And Healthy Exercises For Busy People

5 Quick And Healthy Exercises For Busy People

Exercise is important for a healthy lifestyle but sometimes we can be too busy to fit in a full workout at the gym. So what you need is short exercises that allow you to reap as many benefits as possible. Try these 5 quick and effective exercises that can be done once you’re home from work or almost anywhere to make sure you fit in a mini-workout at your convenience.

1. Planks

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Secret-to-Perfect-Plank-672x372
    image via skinnynaturally.org

    Planks are the perfect way to strengthen your core and they’re a great exercise as it engages a lot of different muscles making it a great all-round move if you have limited time. If you’re not used to planks then you may find them challenging but try to add a few seconds each time to build up your strength and core muscles.

    2. Squats

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    Regular-squat
      image via fitneass.com

      If you’re sitting down for long periods then squats are perfect for using the muscles we tend to neglect. It really targets the legs, butt and stomach making this a really effective workout when you have little time. This exercise also benefits your knees and strengthens the muscles around them, protecting them from damage.

      3. Wall Sits

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      LmLXM
        image via fitness.stackexchange.com

        Wall sits are great because you can do them anywhere taking away the need to set up exercise equipment. This works your leg muscles and core making it a perfect exercise to strengthen and tone. Up the amount you can do everyday to challenge yourself or hold something heavy to add extra resistance to it. This only takes minutes but you reap a huge amount of benefits.

        4. Chair Dips

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        Chair-dips
          image via womenshealthandfitness.com.au

          If you want a quick and effective workout for your arms then chair dips are really easy and convenient to do. All you need is a sturdy chair and a few dips will work your triceps and target the flabby area at the back of the arms. Try extending your legs to vary the intensity of the exercise and a rep of 10 x3 can be achieved in under a few minutes.

          5. Lunges

          new-lunges-02
            image via womenshealthmag.com

            Lunges engage the quadriceps, glutes, hamstrings, calves and core making this a great targeted workout. Try different lunge variations and mix it up with weights to give it extra intensity. This short and easy exercise will tone and flex your muscles giving you a quick yet effective workout.

            Featured photo credit: Amanda Mills via freestockphotos.biz

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            Jenny Marchal

            A passionate writer who loves sharing about positive psychology.

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            Published on October 17, 2019

            How to Build Endurance Fast and Enhance Stamina

            How to Build Endurance Fast and Enhance Stamina

            Day to day we all suffer. Life is hard, have you ever got to work and just stopped right in front of the stairs and just absolutely dreaded the thought of having to go up to them? By the top, you’re out of breath, uncomfortable and sweating.

            So, how to build endurance fast and enhance stamina? We will look into the tips in this article.

            What Is the Best Exercise for Endurance?

            When faced with any exercise venture, we will always ask ourselves “What is the best way to get to our goals?”

            Really it does depend. Why do I say this?

            There are a lot of variables as to what form of exercise I might recommend for you. Not to worry I just won’t leave it there. I’ll give you examples that will fit for many different scenarios.

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            When recommending forms of cardio for people, you have to examine many things like, how long have they been training, their age, any injuries that were diagnosed by a medical professional and just some nagging pains that they may have from overly tight muscles.

            When faced with someone who is very under trained, has worked years at a desk, and hasn’t trained in decades, I would recommend a non-impact form of cardio like a bike, elliptical, row, reason being that their muscles, tendons and ligaments aren’t used to bearing hundreds of pounds of impact that is caused every single time we jump, land, run. This same idea would go for someone who has any kind of arthritis in the knees, back etc.

            When faced with running, and sprinting, I would recommend these modes of cardio to those clients that have experience with these forms of cardio, whether that be athletes or just casual runners; of course, assuming that they have good running technique and footwear. Without good running technique or footwear, you are bound to run into some sort of injury eventually.

            Types of Cardio: LISS Vs HIIT, Which Is Better?

            There are two main forms of cardio that people are familiar with or have heard of.

            One of them is “LISS” which stands for low intensity steady state. This form of cardio wood be represented by a form of cardio that is not very taxing and doesn’t involve any sort of intervals. A good example would be walking on the treadmill on a slight incline and moderate paced walk that you are able to keep up for approximately an hour.

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            Currently on fire, the very well known form of cardio “HIIT” which stands for high intensity interval training. This cardio is very intense and includes spurts of near maximal effort followed by a complete rest or active recovery (walking). Perfect example of a HIIT workout would be interval sprints, sprinting maximal effort for 20 seconds followed by a minute of walking (1:3 work to rest).

            Now that you know what they are, you may be asking which one is better for you. And the answer is, both! Both will build your endurance and when we combine both of them into your training protocol, you will build your endurance and stamina even faster than just using one or the other!

            Here’s a routine you can take reference of:

            Mock Training Week (Novice Trainee)

            • Monday: HIIT sprint (1:3 work to rest) 20 min
            • Tuesday: LISS bike (slight resistance) 60 minute
            • Wednesday: LISS walk (outside if possible) if not slight incline light pace, 60 minutes
            • Thursday: OFF
            • Friday: HIIT row machine(1:2 work to rest) 20 minutes
            • Saturday: LISS walk (outside if possible) if on treadmill small incline, light pace
            • Sunday: OFF

            *the allotted work to rest ratio will vary based on the level of physical fitness of the individual

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            How to Build Your Physical Endurance

            When building a customized cardio program, it is very important to know your baseline level of cardio done via fitness testing. These tests will give you a good measure from where you are starting, so you can easily measure your progress a few months down the road.

            If you’re not familiar with exercising programming and really want to train efficiently and with good form, it would be a good idea to hire a Personal Trainer. The trainer will be familiar with performing these types of fitness test and can ensure they are being performed exactly the same each time to ensure accurate results. A Personal Trainer can also help you build a customized cardio program tailored to your goal of building endurance based on your current fitness levels.

            How Endurance Is Actually Built

            Endurance is actually built by challenging our base fitness of cardio which in turn build our Vo2 Max (most amount of oxygen we can use during exercise), which is the best measure of cardio/endurance.

            In order to challenge our endurance, we must make our heart more efficient. A good measure to see if you are improving would be to do a run for 5 minutes at a certain speed on the treadmill and then measure your Heart Rate immediately after; then repeat that exact test 8 weeks down the road to measure your progress that way.

            Another good way to measure our progress would be by increasing the difficulty of your workouts weekly/bi-weekly so you can see that you are progressing week to week.

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            Final Thoughts

            Besides the workout advice above, I suggest you combine all these following quick tips:

            • Eat healthy and unprocessed foods.
            • Challenge your cardio/endurance (train with intensity).
            • Train frequently.
            • Track your progress.
            • Get to a healthy body weight.
            • Build a good cardio program.
            • Have a goal.

            Do these consistently because without sustainability, we will not see the most amount of results possible.

            Great changes require consistency and hard work. Keep at it and follow your goals, results will come!

            Featured photo credit: asoggetti via unsplash.com

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