INTENSITY

Not enough time to exercise? You don’t need to invest an hour or more to get a great work out.  There are many options that can get you through a work out in 20-30 minutes.  The secret to getting the maximum benefit is INTENSITY.  Whatever you choose to do needs to be an intense work out for you.  Step out of your comfort zone and push the envelope a bit. 

When most people hear the word “intensity” when it comes to exercise they think of an Olympic athlete or an extreme athlete.  Fortunately you don’t need to go that far to realize a real benefit. All you need to do is to determine where your threshold is, then step over that line.

There are two important components at work here: the activity you choose, and the work to rest ratio of that activity. The work to rest ratio is simply how hard and long you perform the exercise versus how long you rest.

For example: you might run 7.5 mph for 1 minute (work activity), then jog 5 mph for 2 min (rest activity). Or, Kettlebell swings for 1 minute (work activity), then squats for 1 minute (rest activity).

By combining total body movements (squats, lunges, pushups rows, etc.) with cardiovascular movement (running, jumping jacks, jump rope, etc…) you can create your own customized optimal workout. Start out with a 1:3 work to rest ratio. That is, a work activity of 1 minute, and rest activity of 3 minutes. After you are comfortable with that routine, challenge yourself with 1:2, 1:1 and even a 2:1 work to rest ratio. 

Start with exercises you are already familiar with then expand to more dynamic and explosive movements.  A qualified personal trainer can help you choose the best exercises, intensities, and ratios to meet your goals.

Using appropriate weight of dumbbells, medicine ball, or sandbells: 30 seconds of the work activity with 1 minute of  a rest activity

Two foot sagital (front to back) Jump: 30 seconds of a forward lunge with both hands reaching to feet: 30 seconds on each leg (1 minute total) , one minute of a rest activity

                               

Two foot frontal ( side to side) jump: 30 seconds.

Same Side Frontal lunge w/ bilateral hand reach at chest height---30 seconds on each leg (1 minute total)

Two foot Rotation jump (clock wise, counter clock wise): 30 seconds

Same Side  Rotation lunge w/ bilateral shoulder press: 30 seconds each leg (1 min total)