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Quick and Easy Exercise Options for a Busy Lifestyle

Too busy for regular exercise? Learn tips to make time for quick workouts throughout your day. Discover cardio and strength training ideas that fit your schedule and boost your fitness level. Stay healthy, active, and energized!

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Quick and Easy Exercise Options for a Busy Lifestyle

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  1. Quick and Easy Exercise Options Marcy Richardson Fitness Specialist

  2. The #1 Excuse!?

  3. Lack of time

  4. How Do I Make Time?

  5. Ideas/Suggestions • Identify available time slots • Make time (over lunch, study break, etc.) - Exercise 10-15 minutes twice a day - Exercise while watching TV, studying or doing chores

  6. Tips: - Realistic - Specific and achievable goals - Activities you enjoy - Have fun - Time of day - Mix it up/cross train - Healthy lifestyle

  7. ACSM Guidelines forCardiovascular Fitness - Activities that use large muscle groups and is rhythmic in nature - 3-5 days per week - 65-85% of maximum heart rate - 20-60 minutes of continuous or intermittent (10+ minutes) activity

  8. Quick and Easy Ideas(Cardiovascular) - Walk or bike to class instead of drive - Jump rope while watching TV - Stationary bike while studying - Take a walk over lunch - Play a sport - Join a class or club - Accumulate 3, 10 minute sessions of activity throughout the day

  9. Interval Training - Varying intensity throughout a single workout session - Alter b/w “work” and “recovery” phase - Can be used with any type of activity - Time needed: 20-25 minutes

  10. Benefits of Interval Training - Break up boredom - Adds challenge and interest - Has been shown to burn more total calories than continuous exercise - Can train the heart longer than a single bout of continuous exercise

  11. ACSM Guidelines forStrength Training - One exercise for each major muscle group - 2 times per week - 8-12 repetitions - 1 day of rest (48 hours)

  12. Types of Strength Training - Calisthenics - Free weights - Weight machines/circuit training - Resistance Bands

  13. Quick and Easy Ideas(Strength Training) - Push-ups or sit-ups while watching TV - Circuit training - Squat or lunge in place - Dyna-band total body workout

  14. DYNA-BAND EXERCISES - Chest and Triceps - Shoulders - Biceps - Upper Back - Quads and Hams - Calves - Outer thighs

  15. Other Ideas… - Tubing - Free weights - Stability ball - Jump rope - Calisthenics - Ab workout - Stretching

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