BY MARK SANSBURY (Special to the Morning News)
The grocery deli was calling, “Get some cold cuts, get some cold cuts.” Funny how persuasive a television commercial can be to our appetites. Before I reach the deli counter I notice a familiar person to my right.
As I greet one of our members from the McLeod Health & Fitness Center, the look of shame comes over the person like a shadow on a cold day. To my greeting comes the reply: “I’ve been bad and haven’t been to the fitness center in weeks”. This response was like a plea of guilt appealing to the judge of fitness for mercy. The person continues with the familiar “life has been so busy I haven’t had time to make it”. Seeing that the person has heaped on enough self-condemnation without my help, I offer encouragement with “how can I help you get back?” The response, “Adding an extra hour in the day would help”!
Making, or taking, time for intentional exercise is not easy sometimes. When pressed for time or finding it difficult to push yourself, I recommend keeping it simple. A 30-minute active workout can be just the right amount of time to fit into your busy schedule and the right amount of effort you’re able to pull together. It can also be just enough to accomplish health benefits, improve your productivity and help you feel successful enough to look forward to the next workout.
Keeping it simple means… get moving. Obviously walking is the most accessible activity so keep it interesting by incorporating intervals. Start with a light to moderate pace for five minutes. Then choose a distance or a time interval. For most, time intervals are easiest to keep up with by using your watch or phone. Try a 2:1 ratio of moderate to high intensity for two minutes, then a light to moderate for one minute. Moderate intensity means you can speak, but cannot hold a conversation without noticeable breathing. High intensity means you cannot talk. To help you get through it, focus on the segments of time until you have completed four to five interval sets. Try to finish with the light to moderate so you cool down before coming to a complete stop.
Intervals accomplish several positives for us. Intervals are great for breaking the monotony of the same activity at the same speed. Intervals can lead to more calorie expenditure versus a same pace, steady-state type of workout. Intervals can help improve cardiovascular function more efficiently than steady-state workouts.
Incorporating intervals is great for any activity or a series of activities. The main purpose is to get moving and reap those great health benefits we hear so much about, including improved mood, improved sleep habits, improved coping and problem solving skills, less risk of injury from some of those most insignificant daily activities and, yes, weight loss or weight control.
We get 1,440 minutes each day. Don’t let another go by without taking 30 minutes for yourself to improve your health and to feel good about being active. It does a body good!
Read the story and watch the workout at SCNOW.com!