Author : Paula Eder

Finding time doesn’t mean you have to give up healthy habits On the contrary, the more focus you bring to your time, the more effectively you can build on the activities that add the most to your life

Exercise potentials are infinitely flexible Never think you don’t have the time! Instead, try this Power Planning Exercise Sequence:

Step #1: List all the activities that make you feel better

You may envision options that are sports-related, outdoor projects around the house, entertainment like dancing, hiking, rock-climbing, or enjoyable workouts at the local gym or pool Building excitement builds motivation Make your favorites the cornerstone of your workout

Step #2: List which parts of your body you want to strengthen to enhance what you enjoy doing

What will improve your form and reduce injuries? Almost any activity can be accomplished more safely and effectively with stronger core muscles, quadriceps and biceps, for example

Step #3: List 3 new exercises that will help accomplish your goal

Remember, you can strengthen most muscle groups quite efficiently in short bursts of activity In fact, a remarkable recent study takes this concept to an entirely new level An article appearing in the New York Times this June describes how Martin Gibala, Ph D , Chairman of the Department of Kinesiology at McMaster University in Ontario, Canada compared two groups of healthy but non-athletic students

The first group rode exercise bikes at a sustainable pace for 90 to 120 minutes a session 3 times a week The second group rode as vigorously as they were able for 20 to 30 seconds, until they could no longer continue After resting for 4 minutes, they repeated the burst of activity 4 to 6 times, until exhausted Group #2 also exercised 3 times a week

After two weeks, both groups were tested Amazingly, the two sets of students displayed virtually identical increases in their endurance on the stationary bike! This was despite the fact that one group had exercised for six to nine minutes per week, and the other about five hours

Students, of course, might be less vulnerable to injury following such intensive exercise Nevertheless, if your schedule is extremely busy, you may wish to consult your doctor or a qualified fitness practitioner to learn how you can safely apply this information to achieve dramatic results

Step #4: Now identify which exercises you can engage in without props, or with minimal props Why? To break up time doing other things, whether at a desk, in the kitchen, or on the couch Excellent examples are isometric exercises, exercise bands, and exercises using chairs as props Use these exercise breaks to completely focus on your target areas and put your worries out of your mind And don’t deprive yourself of the all-important stretch to wrap up your exercise break

Step #5: Build each exercise into your day at least 3 times during the week, challenging yourself to do it quickly and well If possible, make a game out of it Then record your progress! (And you will make progress )

Directly experience how maintaining exercise in your day is a powerfully productive use of your time You are discharging tension, refreshing your outlook, flooding your body with oxygen, improving your flexibility and enabling yourself to perform your favorite activities with increased strength How many time choices provide such a full array of benefits?

Tuck these mini-sessions into your ‘time pockets’ and make special note of the workouts you welcome most The success you experience will encourage you to explore new ways to find time

What is your next step for finding time?

Coach Paula Eder, Ph.D., The Time Finder Expert, has 35 years of success helping individuals and small businesses align time with values.

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