Quick and Easy Exercise Options

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Quick and Easy Exercise Options

• Marcy Richardson
• Fitness Specialist

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The 1 Excuse!?
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Lack of time
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• How Do I Make Time?

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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

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Tips

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

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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

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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

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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

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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

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ACSM Guidelines forStrength Training

• - One exercise for each major muscle group
• - 2 times per week
• - 8-12 repetitions
• - 1 day of rest (48 hours)

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Types of Strength Training

• - Calisthenics
• - Free weights
• - Weight machines/circuit training
• - Resistance Bands

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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

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DYNA-BAND EXERCISES

• - Chest and Triceps
• - Shoulders
• - Biceps
• - Upper Back
• - Quads and Hams
• - Calves
• - Outer thighs

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Other Ideas

• - Tubing
• - Free weights
• - Stability ball
• - Jump rope
• - Calisthenics
• - Ab workout
• - Stretching

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