26 January 2009
Too busy at work to make it to the gym much?
If your workout time is limited through the week, the first thing you can do is make sure that the little time you do have in the gym is used wisely. Here are some helpful tips to get you started.
1. Your cardio vascular workouts should be punchy, spending no more than 10 minutes on each machine and working really hard on each one.
2. Using the treadmill or the rowing machine can help you to work harder than the step machine or the bike as they force you to use your whole body rather than just the bottom half.
3. Strength training should be focused on exercise that use many muscles at once, such as upper back pull-down, seated rows bench or chest press, shoulder press, squats and lunges. Working different muscle groups by alternating exercises also helps improve your fitness and burn more calories, as you have less time to recover during your workout.
4. Try and fit as much activity into your daily and office work routine as possible. Practice good posture at all times to look after your spine, relieve shoulder pain and ensure that your body is in its proper position so that you can target all all the bits you want to focus on in the gym. Make every journey a fitness burst by singing your arms, squeezing your bum when walking and increasing the speed with which you walk everywhere. Every stride is a calorie burning opportunity.
5. Finally, watch your food quality and portion sizes. Eat for energy and performance, rather than because you are bored or are simply eating out of habit. Cut out all unhealthy snacks during the day and replace with fresh fruit and nuts and glasses of water.
Why not bring health and fitness to your office? Staying healthy during the working day not only benefits your waist line but the company bottom line as it helps to improve productivity. Find out more about wellness schemes at www.the-tonic.com.
Mention this blog for a free consultation and find out how they can help your company out.
To get more fitness tips like this, visit the Women's Fitness site.
Photograph by richardmasoner (flickr)