Thursday, July 10, 2008

puttin in work

from the good folks at WebMd...

You say you don't have time to exercise? You're hardly alone. For many people, lack of time is the single biggest obstacle to fitness. But, experts say, you may be overestimating how much exercise you really need to get at one time. Instead of investing an hour at the gym, what if you could get fitter with 10 minutes here, 10 minutes there through your day?

There's building evidence that short but frequent bouts of exercise can yield plenty of health benefits. Consider the following fitness findings:

* A study published by the American Journal of Sports Medicine in 2006 showed that short walks after dinner were more effective than long exercise sessions in reducing the amount of fat and triglyceride levels in the bloodstream after a hearty meal.
* Research published in the Journal of Epidemiology and Community Health showed that short bouts of exercise helped lower blood pressure as well as shave inches off the hips and waistline.
* In a study published in Preventive Medicine in 2006, researchers found that multiple workout sessions as short as 6 minutes apiece could help sedentary adults reach fitness goals similar to those achieved by working out for 30 minutes at a time.
* In a finding published in the journal Psychopharmacology, doctors found that short bursts of exercise could help reduce the craving for cigarettes and help people quit smoking.

"There is no question that short amounts of exercise can help you get fit, help you stay fit, and help you maintain your health," says personal fitness coach Susie Shina, author of Sixty Second Circuits. "You can stay fit in increments as short as 4 and 5 minutes at a time."

The best part about that is that everyone can find 5 minutes a few times a day, says Shina, owner of a mobile personal training center called Fitness 180.

"Some of these exercises can fit into a 5-minute time period at work, at your desk, waiting on line in the grocery store, even driving in your car," says Shina. "It's not an overwhelming task, and the benefits can be enormous."

Strength and conditioning coach Jim Massaro agrees.

"This is the way I personally work out -- and it's how I train others," says Massaro, founder of the Advanced Personal Training Center in Nyack, N.Y. "It works for beginners and, by increasing the intensity of what you do in those short increments, it can also work for advanced fitness training."

That said, some fitness experts warn that short workouts can have a downside.

"The bad part about short workouts is that they send the message that you can skimp on your health -- that less is more, that you don't have to invest in yourself to be healthy -- and that's the wrong message," says Mike Ryan, a personal trainer and member of the Gold's Gym Fitness Board.

While Ryan says brief bouts of exercise are a good way to get into the fitness mindset, he believes the eventual goal should be to do longer workouts. "Whatever you think you can accomplish with short workouts, you can accomplish that much more with longer workouts," he says.

Exercise: How Much Is the Bare Minimum?

While incorporating more exercise into our lives is a worthwhile goal, for many of us, just getting up off the couch is a big step toward better health.

So how much exercise do you really need? Most of the studies show that 5 minutes of continuous movement repeated during the day is about the bare minimum to have any effect, and fitness experts believe 10 minutes is more realistic.

"If 3 minutes is all you can do, if 2 minutes is all you can do, it's all better than nothing -- but you should be working up to a goal of at least 5 continuous minutes, and 10 is even better," says Shina.

It's important to make the most of those few minutes, she says. "You should come away from your 2 minutes or your 5 minutes or your 10 minutes of exercise feeling as if you have accomplished something," she says. "There is a certain amount of pushing your body that has to take place, even if it's just for 5 minutes."

And how often do you need to do these 5- to 10-minute bursts of activity?

According to the American College of Cardiology and the American College of Sports Medicine, good health really comes with 30 minutes of activity, at least 3-5 times a week. If you do the math, that means you'll need to fit in six daily sessions of 5 minutes apiece, or three daily bouts of 10 minutes apiece.

"It takes about 5-7 minutes to begin to feel the endorphin rush that comes from exercise, so most people find the 10-minute workout three times a day may actually be more pleasurable than the 5 minutes six times a day," says Shina.
What Types of Exercise Work Best?

Experts say that while almost any fitness activity you enjoy doing is good, if you want to get the most from your 10 minutes of training, choose activities that move several large muscle groups at once.

"Using exercises that engage more than one body part at a time will guarantee getting the biggest bang for the exercise buck," says Shina.

Her clients' favorites include simple movements, such as standing up super-straight, with shoulders rolled back, abdominals tight, and chin up. "The trick is to set a timer for 5 minutes and hold that posture," says Shina.

Shina says your quickie fitness routines can include functional movements such as repeatedly standing up and sitting down in a chair, bending down and picking objects up off the floor, or putting something on a high shelf, taking it down, and putting it back up again, until your five minutes are up. (Think cleaning your closet every day for 5 minutes!)

"You can actually do 60 seconds on each of these movements, and then repeat them -- I call it '60-second circuits' -- and it works great because you're only doing it for a minute, and everybody can do something for just a minute," says Shina.

f you don't mix up your exercises during a single session, vary them from session to session, Massaro suggests.

"Once your body gets used to doing something, you don't get as many benefits from doing it. So either you have to increase the time or intensity or keep changing up the movements to keep your body guessing," he says.

Among Massaro's favorite quickie exercises are basic jumping jacks and squat thrusts, along with walking -- but with a twist.

"To make it into a challenge, try walking in a zigzag pattern, or even walking backwards. It looks a little weird but it definitely challenges your muscles more," he says.

If you are going to do a short workout, Ryan says, make it as intense as you can to get some cardio benefits.

"You need to put some kind of intensity behind whatever activity you're doing if you really want to continue to gain benefits from these short bursts of activity," he says.

So, if you're walking, speed it up. If you're bending and reaching, challenge yourself to do more repetitions in the same time frame.
Getting Motivated to Exercise

While it might seem as if doing just a little exercise won't require much motivation, experts say that isn't so. Because the sessions are so short, it's easy to put them off, or even blow them off, without guilt.

"If you miss an hour of working out with a personal trainer or an hour at the gym, there's a certain amount of guilt attached that can motivate you not to skip out. But when you can skip 5 minutes, of exercise on your own, it doesn't seem like such a big deal. ... So unless you stay motivated, it's easy to get sidetracked away from your goals," says Shina.

To stay focused, Massaro says, keep your eye on the prize: how good you'll feel and how much healthier you will be if you stick with your exercise program.

"Don't think about what you have to do, think about what you will get if you do it. Namely, you'll feel better, you'll look better, your health will be better," he says.

If you still need more motivation, pick an exercise buddy and set up a competition, Shina suggests. "First, each of you buys a gift card to a favorite store. Then, each of you must write down all your fitness activities -- when you did them and for how long. And at the end of the week, compare notes. Whoever did the most for the longest gets to have both gift cards."

Ryan says you can also stay motivated by competing with yourself. "Staring out with short bouts of exercise is a good way to establish the fitness mind-set, but you should continually challenge yourself by making your end goal the ability to work out for 30 minutes at a time, three times a week. That can be a very motivating challenge," he says

Aiight! The summer is here! And you have to be damn near nekkid just to stay cool. Are you working out? If so...what are you doing? If not...why?


btw...i made some changes to the 12th Planet. you can now subscribe and the Blog Crew has been updated as well.


Dreamy said...

1st hahahaha!!!

okay I must admit that I havent been doing anything with myself to get in shape and I really need to get it together if I am to become a police officer.

just been lazy and making excuses is all!!! But I am gonna get it together soon,lol

The Jaded NYer said...

why do you feel the need to keep reminding me that I currently pay Bally's $35 dollars a month to look like a flotation device in its second trimester carrying twins?

*side eye*

The F$%K it List said...

One hour Pilates and one hour Yoga. Yoga has been my routine for a few years now and Pilates I do when I can't get into a Yoga class at the gym.

And Jeez what does a sister have to do to be first.

PrettyBlack said...

I ain't even gonna lie...I didn't read all that shit. I got to the second paragraph and was like; walking? You lost me bru! haha!

I really do need to excercise but today in cali it was like 113 degrees. A walk will give you a stroke out here!

But good shit for trying to keep us informed! :-)

PrettyBlack said...

Damn I was gonna say THIRD but F$%K it beat me to it.

i.can't.complain. said...

i walk

if im feeling real sassy, i'll run

other than that i dont do much

wanna join a gym or something

but i cant make that kinda committment(sp) financially cuz i know i wouldn't go like i should

i miss the days of college

free gyms on campus



Stew said...

don't exercise because i do not have to. i could be in better shape, but i am actually underweight according to the BMI index

MsPuddin said...

I'm sure exercise is great and all, but Im just not into it. someday when it all catches up to me, I might just have to go on a reality show like bridget nelson and get all the fat sucked out of my body...

Keisha "Kitten" Isaacs said...

Okay Brother....I hear you....I'm going to start doing better with working don't have to do a dang on post about it to get my attention..LOL..Thanks....good information.....I'm inspired something is better than nothing!...I was suppose to add exercise in my life this month..but I have failed thus is a new day...and I can begin TODAY!!! Not right now though...but sometime'm for real...

12kyle said...

@ dreamy
That's what I wanna hear! I'ma hold u to it! LOL

@ Jaded Santana
U r stooooopid! LoL. Go down to Bally's and get what you're payin for.

@ The F$%K it List
I've never understood yoga. I'd like to try it. What does it do for you?

Tryna be first, huh??? Welllllll, every post this week has been posted at the same time (12:12am) hint...hint. lol

@ PrettyBlack
LMAO!! Nooooo! Don't wanna see you catch a stroke. You might wanna walk early in the am when it's only 85 degrees. Lol

@ -1-
I miss the free gym, too! Damn. We had it good back in the days

@ Stew
If you're underweight for the BMI, then you're in a good shape. My BMI is slightly over by 10 pounds. But I have the muscle mass

@ MsP
Haaaaaa!!! Remember when she looked decent??? Now look at her.

@ Keisha the Kitten is a new day...and I can begin TODAY!!! Not right now though...but sometime today LMAO! Classic! Now I see why they said that you were the class clown. You are funny

mlinz said...

Kyle Please post this to the group.

Greetings everyone!! I just received some great news on yesterday concerning Dr. Maurice Lee. He is being featured in the August Issue of ESSENCE Magazine slated to hit the stands July 15th. Log onto and cast your vote to make him the official Do Right Man. He is in the same company as actors, athletes and other great notable men. Make the underdog the one that comes out as the Essence 2008 Do Right Man. Please spread the word to everyone that you know!!!!!!!!

Maurice is a graduate of SC State and is in the race to do good. For those of you that are in or near the Orangeburg, SC area he hosts a scholarship dinner every year for those who struggle with the cost of college. So in real terms he is doing "Good in the Hood".

Please read his bio in Essence and vote for him and pass the word on. He is competing again actors and other celebs so he must being doing something right.

Thanks Kyle

Rich said...

what am i doing?

talking about working out

power walking for 15 minutes once a day, when I remember (really need to start running again)

thinking about doing situps, which I hate to do.

going to get my weekly donuts (2 of them) -- I'm in the donut club at work (need to quit)

Brad said...

I'm becoming one of those workout dudes. I workout at least 4 days a week for at least an hour a day. I feel so much better after my workouts.

One of the things that I find helps me is that I workout in the morning. It gets my day started and then I don't have to worry about the days activities creating barriers for me getting to the gym.

The Pew View said...

Baby you'd be surprise at what you can do in a days time to get in some exercise. Mabel den went down a ring size since she been typing out these here blogs. Before she even told me that I had already noticed her fat fangers den lost weight while we was in church last Sunday and she was waving her hand in the air praising the Lawd.
I been taking my bra on and off a few times a day to workout my arms and build muscle in my breastes. I'll let you know when I go down a cup size. Take care now.

Ruthie Ann

Brown Girl Gumbo said...

I love to this city it's the best way to get around.

I suppose I should step it up a bit and start running, but I doubt that will ever happen! LOL

Trish said...
This comment has been removed by the author.
Trish said...

20-30 minutes of Turbo Jam 5 days a week.

Wear my Abdominal belt for 30 minutes a day to help contract those muscles.

Currently doing a 13 day wholefoods detox, which I plan to do longer than 13 days to help drop weight.

Drink tons of water.

Man is it working, body is starting to bang again !!
Gotta get naked in September! lol

12kyle said...

@ mlinz
Thanks for the info. We'll check it out.

Wait a minute...why wasn't I nominated??? I mean...I've got the coolest blog on the planet! I've got my own Planet! lol

@ Rich
LMAO @ donut club!!!

Mannnnn, I'm addicted to Krispy Kreme

@ Brad
I saw your cruise pics. The 'roids are starting to payoff! LMAO!

Juss kiddn bruh

@ Pew View
LOL!!! Yes! Let us know when you go down a cup size

Can't beat walkin in the city! That's great excercise

@ Trish
I forgot that you and your hubby are going to that nude beach in september. Yeah, nobody wants to be flabby on the beach

karrie b. said...

u always post late @ night. are u an insomniac?


Opinionated Diva said...

lmao @ karrie...I was wondering the exact same thing!

I go to the gym about three times a week, but only because it is directly across the courtyard from my job and I can go at lunchtime.

If not for that convenience I would be one of the many people complaining about not having time.

Darius T. Williams said...

They're so right - these people who say they dont' have time. I BARELY have time, it's hard. But, I walk quite a bit during my commute AND I'm making a conscious effort during this summer. I'm in the gym three times a week and doing at least 5 miles on the bike twice a week.

ShellyShell said...

I go to Fitness Bootcamp 4-5 times a week and I take a spin class and lift weights 2 times a week. I walk around the city a lot on the weekends. After bootcamp I usually walk the 15 minutes home instead of getting on the train. I've been working out all my life. My abs aren't as defined as they were last year so I've been putting in extra work. I never want to have a BIF(butt in the front) or a muffin top...YUCK! When I have a kid I will keep working out! I have good motivation the "The Teacher" has a DOPE body! Think Terell Owens! LOL!

PCD (Pretty Circle Drawer) said...

i make it a point to get up EARLY so as to include my exercise regime. its not easy...but i have to do what i have to do. and the only time available is before lil PCD rises, so i push myself...and i'm glad i do

The Pew View said...

That heffa ain't been taking on and off her bra for no exercise. Hell, that old batalax been having her titties sucked on. I think that sugarson Tyron is back...that's what I believe.

But you're right, some exercise is good and you gotta eat right too. So, instead of having three pieces of pie, I have one in a half. Hell, you gotts start somewhere, right?

With Love,

The Pew View said...

Now Mabel you knows you lying. I ain't seen that Tryon in a while now. And you ain't had no one and half pieces of pie since yo fat tail was 6 years old. You betta stop all that lying. Here I am being nice talking bout how yo fat fangers den lost weight and you lying on me. I take it back. Yo fat fangers still plump. And I lied when I said your chin only looked like a double chin. It really looks like 5 fat womens double chins. Take care now

Ruthie Ann

The Pew View said...

Now Ruthie, I don't know why you had to go and get all ugly. Well hell, you been ugly. But you know what I mean. We is in front of company. We just make the Kyle some hog head cheese and now we actin a fool in front of him.

And who you think lying? You ain't see that sugar son Tyron cuz you screwing his daddy. Don't think I didn't see Tyron Sr. come running out of your house the other night before bible study. And you smelled like straight SEX too. That calgon body spray didn't hide nothing.

Now, quit cutting up on other people's blog. I'm gonna have to tell the pastor on you. Although, it probably won't make much difference. Knowing your track record you done probably had him too.

With Love,

The Pew View said...

You know what Mabel. Don't you call me til it's time to pick me up for Bingo tonight at 7. You hitting below the belt and I ain't gone stoop to your level. I mean it don't you call me til you on your way to pick me up. I'm feeling lucky tonight. Take care now.

Ruthie Ann

12kyle said...

@ karrie b
Nooooo. I've been ahead on my posts this week. I did today's post like 2 days ago. LOL

@ OD
I am a night owl. Haaaa

Across the street from the job? You are lucky!

@ Darius
Sounds like you're on the right track, bruh

@ ShellyShell
BIF! LOL!!! I like that!

Mannnn, nobody has a body like that dude. I don't go around lookin at men but when TO was doing those situps in the yard...that dude had muscles on top of other muscles! LOL

That's the best time. I've done that a few times. Get it done before the little ones get up

@ Pew View (Mabel)
OMG!! You are hilarious!!! Tyron is back? Haaaaa

@ Pew View (Ruthie Ann)
Fat fangers! Classic! LoL

@ Pew View (Mabel)
Ruthie Ann is having sex??? She's been lookin' for love in the club??? Say it aint so! LMAO!

@ Pew View (Ruthie Ann)
Y'all need to hug and make up!

Sexxy Luv said...

I do the elliptical for 30 minutes 3 days a week on my lunch break and i love it, it was hard at first but once my body adjusted to it i was good to go! :)

~Ms. Moore~ said...

Running my business fulltime during the day and working fulltime at night makes it hard to workout for long periods of time. Pray for me to reach my first million in 2008.=) Finding time to workout is my biggest problem so I schedule it like I schedule my appointments. When I’m working I feel guilty that I’m not working-out and vise versa.
I try to walk 1-4 miles 3 times per week. Time management is crucial for me. So on nice days I distribute marketing materials to the masses while I walk a 4 mile radius, I post and distribute flyers, brochures and business cards to everyone that I encounter along the way. There is a fitness center where I live and I am a member of LA Fitness. One or two days per week I do 10 minutes on the stationary bike, do some weight training then up to 3 miles on the treadmill. On Sundays I leave my office by 2pm. I organize a group to workout. Everyone chips in to pay the personal trainer to guide us through a session. I warm-up before he arrives, he leads the toning and weight training; afterwards I do 30 -45 minutes of cardio. Once per month I walk 7 miles straight. If I miss my workout appointments or if I feel I need something else in between I workout with one of the exercise videos on Exercise TV under On Demand.

Mizrepresent said...

I know i really should be, but i haven't...just too dayum hot! But as soon as fall arrives, i'm gonna go back to running and stuff, until then i just eat light!

12kyle said...

@ Sexxy Luv
I think that's the key. Getting started. Once you get'll be ok. Sounds like you got it going pretty good

@ Ms Moore
You've been a workout fiend since we were working at HLC. LOL. I KNOW that you live in the gym

@ Miz
Too hot??? It's not hot in your house. LOL. You can work out from home.

The F$%K it List said...

Yeah yeah smarty pants. You forgot I was in Rehab, I thought you cared! And what are you boycotting or something, I did 6 post last night. DANG!

Lots of people don't get Yoga, there are different forms I practice Ashtanga Vinyasa. It focuses on the poses and building strength thru them . It looks easy but really its can be quite challenging. My sister did Bikhram, which is also a pose and strength building form of Yoga but its done in rooms at 100 degrees. Its suppose to also help with detoxing your system. all forms focus on breathing and connecting within. Try it, some men like it. MR F_it only likes that partner yoga, thats another story. MAybe I will post about it