Every Workout Counts!

RosemaryM 17

By Rosemary Marchese

Editor, B.A. Applied Sci (Physiotherapist)

Workouts Count

Thinking about skipping a workout? Think again. A day of not moving (who is going to be sitting on their butt all day at work today?) seriously does affect your health. When you exercise you have better control of your blood glucose levels and you concentrate better, and that’s just naming two reasons to get your butt out of bed.

Not only are you doing yourself injustice by skipping a workout because you rip yourself off from the benefits of exercise, you are making things worse if you replace that exercise with more sitting, i.e. getting to work earlier so that you sit longer during the day. That’s a double-whammy! Even after one hour of sitting your body is starting to not be in as great shape as the hour before.

I’m not saying that you can’t skip a workout and give yourself a break when your body needs it, but I do challenge you to think twice about your options. It doesn’t have to be a long workout, but your workouts need to be consistent, and you need to move every day to minimise how much time you spend sedentary. It seems obvious but each day I see people making decisions to sit rather than move and the results are a little scary. Each day there is a little more fat, and little less energy and a lot less smiles hanging around!


Here’s a short session I use when time is lacking. What do you do when you are lacking time?

A 28 minute #HIIT session to maximise kilojoule burn in a 28 minute workout after a 5 minute warm up.

So that’s going to be:

  • 6 x 4 minute HIIT intervals.
  • 1 minute of each exercise.
  • Repeat each interval twice.

Interval 1: Push ups, star jumps.
Interval 2: Bent over row, skipping.
Interval 3: Dips, high knees
Interval 4: Curl and shoulder press (see my YouTube channel), sprint on spot
Interval 5: Tricep push ups, skipping
Interval 6: lateral raise, twists

5 minute cool down.

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