With the holidays fast approaching and Old Man Winter bearing down, it’s easy to find excuses to ditch your regular workout. However, health experts say it’s a bad idea to remain inactive for a long period of time. Instead of taking an extended break from your regular fitness routine; experts say you should consider modifying your regime to include quick calorie-burning exercises that can be accomplished in a shorter amount of time. That way you can remain active over the next few weeks without putting a dent in your holiday schedule.
Here are some tips on how to do so:
Interval Training. Effective interval training can be completed in just 30 minutes, three times per week. You can train using machines (most cardio machines such as treadmills, stationary bikes, Stairmasters have an interval program option) or simply use equipment found in your home (e.g. jump rope or your own staircase).
During interval training calories are burnt quickly because you are working out at a high speed for a couple minutes and then slowing down to recover for a couple more minutes. This type of varied workout is not only beneficial for your heart, but it also burns a lot of calories.
High-intensity bouts should last at least 30 seconds to a minute, and should make you feel as though you are working very hard. Meanwhile, the low-intensity/recovery period, which should last two to three minutes, should feel light and easy.
An example of an at home interval training program would consist of simple aerobic-type movements like jumping jacks or running in place during the high-intensity portion of the workout and marching in place or heel tapping for the low-intensity interval. If you are exercising outdoors you can run, sprint, or speed-walk for high intensity and walk or jog slowly for the low interval.
Flexibility Training. Examples of this type of exercises include yoga and Pilates, which incorporate strength and flexibility. Yoga is also a great stress-relieving option during the holiday season. In addition to burning calories, flexibility exercises also help prevent injury and relieve muscle tension.
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