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| The 20 Minute Workout | |
20 Minutes Is All It Takes
Sometimes it seems that there is just not enough time in the day to take care of work and family - AND make it into the gym for a workout. The unfortunate truth is that there is a lot of confusing information out there about the minimum amount of time you need to commit to have an effective workout. While committing an hour per day to your workout would be great, many of us don't have an hour to spare, so we take an all or nothing approach to exercise. The truth is that you can have an effective workout in as little as 20 minutes, BUT YOU HAVE TO HAVE A PLAN! Follow these tips and you will see improvements in your health without taking a big chunk out of your day:
- Workout 5 or 6 days per week for 20 minutes each day: 3 days of strength training and 2 - 3 days of cardio.
- On strength training days, focus on one body part.
- Have your workout written down BEFORE you step foot in the door of the gym.
- Increase the intensity of your workout.
Here is a sample workout to follow:
Monday: Strength training - Legs
- Leg Extension, Leg Curl, Walking Lunges, Squats. Perform 4 sets of each exercise with 10 reps per set. Use enough weight that you have dificulty finishing the final few reps of the last set. Limit rest to just 30 seconds between exercises.
Tuesday: Cardio - 20 minutes total. Perform 4 - 5 intervals where you increase the intensity to about 85% of your maximum ability for 30 - 45 seconds.
Wednesday: Strength training - Back and Chest
- Seated row, chest press, super pullover, lat pulldown, back extension. Again, 4 sets of each, 10 reps per set, with 30 seconds of rest between each exercise.
Thursday: Cardio - 20 minutes with 4 - 5 intervals at 85% of maximum ability.
Friday: Strength training - Arms and Abs
- Weight assisted dips, dumb bell curls, overhead triceps extension, 2 minutes on rope pull machine, crunches. 4 sets of each, 10 reps per set (except for rope pull, 2 minutes for each set for rope pull).
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Get More ZZZZ's | |
A recent survey from the Harvard Women's Health Watch found that more people are sleeping less than six hour per night, and sleep difficulties visit 75% of us at least a few nights per week. Chronic sleep loss can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system's power. Sleep deprivation causes weight gain by affecting the way our bodies process and store carbohydrates and by altering levels of hormones that affect our appetite.
Even one night without sleep can impair the body's ability to use insulin, according to a small study of healthy individuals. Researchers from Leiden University Medical Center in the Netherlands examined nine subjects after one night of eight hours of sleep and again after a night of just four hours of sleep. Partial sleep restriction during a single night reduced some types of insulin sensitivity by as much as 19% to 25%.
In order to maintain optimal health, our bodies need a balance of healthy foods, sound sleep and regular exercise. The benefits of exercise as it relates to sleep are well documented. Not only does following a fitness program give you more energy, it will also help you to sleep more soundly. |
| Memorial Weekend Hours | 
Saturday, May 29th - 8:00 am - 12:00 pm Sunday, May 30th - Closed
Monday, May 31st - Closed Happy Memorial Day! |
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