Can You Workout in Small Chunks Throughout the Day?
Pressed for time? Most of us don’t have the chance to set aside a solid 60, 45, or even 30 minutes for a workout.
But, does that mean you should give up on a healthier lifestyle all together?
Even if you can’t set aside a solid chunk to workout, you can still reap the calorie burn by breaking a workout up into multiple smaller workouts that fit your schedule.
This could even bring bonus benefits by increasing your heart rate more often, which can lead to a sustained calorie burn in the moments following your mini-workout.
However, there is one consideration to keep in mind.
Frequent workouts, even short ones, could be effective in boosting your metabolism and will certainly help you burn calories.
However, they won’t help you build endurance since you will only be working out for a few minutes.
Keep that in mind if you want to pursue an activity like hiking or running.
If you do a 5-minute workout 3 times a way, you have successfully fit 15 minutes of cardio into your busy schedule.
And, if you manage to fit in just 30 minutes, no matter how you break it up, you’ll be twice as quick to reach your goals!
The key is figuring out what you’re going to do so that you don’t waste one free minute wondering how you can burn those calories off.
The type of activity you do during your mini workout will all depend on where you are and what you have available to you.
Since you’re so busy, there’s a good chance you won’t be able to go to the gym–much less find time to buy and use your own gym equipment.
So, you’re best off opting for body weight moves, like the classic squats and push-ups, which can get your heart pumping while also engaging your muscles.
You can decide between high-intensity cardio, like jumping jacks, and old-fashioned strength training moves, like crunches, on your own time.
Keep things simple and you’re sure to see results.
4 Strength Training Exercises You Can Do in 15 Minutes
Strength training is an essential part of many people’s workout routines.
However, strength training routines are often overcomplicated.
To get results, all you need are some body weight moves that target your body’s largest muscle groups.
Here’s a look at four exercises that you can complete in 15 minutes.
Kick off your routine with squats.
They work your butt and legs, but they also target your core and upper body, making them a great all-around move.
With your feet wider than your hips, you can squat down as low as possible for a simple squat.
Go wider for a sumo squat or bring your knees together for a narrow squat. Try experimenting as you repeat for 45 seconds with a 15 second rest.
Cycle this with other moves to create your 15 minute workout. As you progress, incorporate lunges into your squats or hand weights.
Possibly people’s least favorite move, there’s a reason why the push-up just won’t disappear.
It is highly effective and there are also a thousand variations that can meet the needs of anyone. Weak wrists? Get on your forearms.
Weak legs? Try it on your knees
Also try to shape your hands into a diamond, elevate your body, or go wider with your legs to experiment with the different moves.
There are variations to the plank too, and while some hate them, planks are easily many people’s favorite move.
They deceptive since they require no movement, but there is no doubt you’ll be shaking just a few seconds into a good position.
The basic plank has your arms straight with palms on the floor and your legs straight out behind you in the push-up position.
Heels should be stacked over ankles and shoulders over hands.
If you can’t hold it, try similar variations as the pushup by getting onto your forearms or dropping onto your knees.
Your core will still feel it as you strengthen your entire body.
These days, just about everyone has a desk job and with the increasing use of smartphones, we all spend time hunched over.
This has led to weakened back muscles, and that’s exactly what this move will work to address.
A body weight row will enable you to get better posture and prevent tightness in your upper back and shoulders, making it an all-around great move for your body.
Should You Work Out Every Day?
So, it comes time to make up your workout schedule and you have to figure out how often you want to exercise, you may feel like exercising every day, but is this good for you?
That is the purpose of this article We are going to look at the pros and cons of working out every day.
The pros of working out every day are fairly obvious. Exercising every day will help you to achieve your fitness goals a lot faster. Regardless of whether you are trying to lose weight or build muscles, exercising every day can really help you reach those goals.
Another positive aspect of working out every day is that it makes it harder for you to skip out on exercising. When you are first starting out with your workouts, it can very easy to start skipping your trips to the gym. The nice thing about working out every day is that it makes you get into a sort of “routine” a lot faster. This makes it easier to go to the gym and do what you need to do, even if you aren’t in the mood to work out.
Likewise, the cons associated with working out every day are fairly obvious. The biggest concern is injury. If you do similar exercise every single day, you are going to be targeting the same muscles. Reputedly targeting the same muscles over and over is going to put a lot of strain on them and it could lead to you sustaining some serious injuries.
Another con that you have to keep in mind is boredom and burn out. It is very easy to get burned out on working out. If you work out every day, then there is a really good chance that you could get very bored, very quickly.
So, now that you know the pros and cons of working out every day, you may be curious as to what you should do.
Working out every day is fine, but you need to make sure that you are using an extremely varied routine. A varied routine will do two very important things.
First off, it will help to prevent injury since you will be exercising different parts of your body, which gives the other parts time to heal.
Secondly, by doing different things every day, you will help to alleviate burn out.
How to Speed Up Recovery After Intense Workouts
So, you just had a super intense workout and you feel great–except your muscles aren’t looking to join the party.
While moderate muscle soreness can feel incredibly gratifying after a good workout, too much can leave you feeling stiff.
Luckily, there are many things you can do to help speed your recovery following a hard workout.
1) Drink Up
Staying hydrated in and of itself is essential to your body’s health all the time, but it’s especially important following an intense workout.
In addition to water, you should also be getting in plenty of protein and other vitamins and nutrients that are essential to muscle recovery.
Without them, you’re bound to feel sore as your torn muscles struggle to repair themselves.
A pre- or post-workout supplement can do wonders.
2) Stretch Out
If you’re not stretching out before and after your workouts, you’re asking for trouble.
Failing to do so puts you at a great risk of overuse injuries and, at the very least, you will experience the muscle soreness you’re suffering from right now.
You should always take time to warm-up and cool-down as part of your routine.
In the days following the workout, you should be stretching regularly to help promote recovery and relieve stiffness and tension.
3) Get a Massage
A deep tissue massage can help workout any stiffness and tension that you’re currently suffering from while helping to increase your flexible and stretch out those sore muscles.
If you can’t go to a professional, try getting a foam roller and learning the proper techniques.
Doing so can help you recover more quickly from every workout going forward while experiencing substantially less soreness in between.
4) Ask a Trainer
If you are regularly suffering from muscle soreness, you may need to talk to a trainer.
A little bit of soreness is good, but if it becomes a regular thing, it could be a sign that you’re doing too much too fast or perhaps using improper form.
A trainer can help you rethink your routine so you can do your best both in the gym and out.