"Proven Ways Fitness Improves Our Lives".

Here is another nugget in a series of short shares. "Proven Ways Fitness Improves Our Lives". 

Social Opportunities
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Proven Ways Fitness Improves Our Lives.

Proven Ways Fitness Improves Our Lives

Healthy Weight:

Exercise helps people shed extra pounds, and it boosts metabolism so that calories are burned more quickly.

Here is a quick 30 min workout you can do at home.

30 squats
20 Jumping Jacks
20 Alternating Lunges
30 Second Plank
10 Push ups
30 Crunches

Do this series 3 times with exercises back to back and a short break in between sets and start burning some calories!

The Secret To Great Abs

A toned, lean stomach is the ultimate sign of a fitness plan that's working.

It's also one of the hardest things to achieve.

Maybe you've given up on your abs after doing thousands of crunches only to see zero results.

It's time that you forget everything you've heard about how to sculpt your abs. The truth is that crunches simply won't give you a six-pack. Ever.

Doing crunches with the hope that it will turn your midsection into a washboard is to operate under the most widely held fitness myth. You know, that spot reducing myth. Here's the truth: training one area of your body will not specifically burn fat from that area.

Even those who have heard that spot reducing is a myth often still train as if it is true. So here's the hard truth that you need to face: Doing crunches will not magically make your tummy shrink, it will not cause your muffin top to melt away, and it will not give you washboard abs.

Only a reduction in body fat will do that for you.

So want the secret to great abs? The secret to great abs is a combination of fat burning cardio, resistance training, and clean eating.

Weight loss is not reserved only for the people you see on the Biggest Loser or on exercise equipment infomercials. You can do it too.

So is your current routine getting you closer to that six-pack, or have you simply been burning time? Answer the following two questions to find out...

How many times per week do you exercise? If you answered with anything less than 4 times a week then that's the first thing getting between you and streamline abs. What is a fat burning workout? A routine that incorporates intense cardiovascular training with challenging resistance training. Does this describe what you do?

Walking on the treadmill for 30 minutes at a comfortable pace isn't a fat blasting routine. Neither is a leisurely, not-a-drop-of-sweat 20 minutes on the elliptical machine. The truth is that exercising smart allows you to dramatically increase your results while spending less time in the gym.

Cardio exercise is most beneficial when done at an effective level of intensity. This doesn't mean that you should be out gasping for air. It does mean that you need to dig down and push yourself. Every time.

Resistance training is the second vital part to a workout that burns fat. This means working your major muscle groups against resistance in a way that challenges you and stimulates your metabolism. The key here is to find the right intensity and to keep each muscle group guessing.

Do you eat clean? Diet is the number one reason that most people don't have great abs. If your diet is out of control then your abs will be too. To trim your waist, start by trimming the junk out of your diet, regardless of how hard you exercise.

• Don't eat too much. Do you know approximately how many calories you eat each day? The best way to find out is to record every single thing that you eat for a few days. Take those numbers and do an evaluation.
• Cut out the junk. While this may seem obvious, your definition of "junk food" may need to be updated. Start with anything that contains sugar. Refined sugar is one of the biggest ingredients in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster to avoid. As a rule of thumb, view all processed or refined items as junk food, and kick them to the curb.
• Eat when hungry. You've been told to never let your metabolism "crash" by going hours without eating, but it turns out that all-day snacking may be counter-productive. Instead of trying to schedule meals and snacks for certain times throughout your day go with how your body feels. If you are hungry then have a small, protein-based snack. If you aren't hungry then don't force a snack on yourself in the name of fueling your metabolism.

Now you know why simply doing crunches will not get you the abs of your dreams. While it is important to exercise your abs a couple of times a week, don't expect fat to fall of that area after thousands of crunches.

If you seriously want to flatten and sculpt your waist in time for the holidays then all you have to do is decide that you really want it. Commit to yourself. You deserve it.

The truth is that lifestyle changes aren't easy to make and that change won't happen overnight. There's a good chance that you'll have occasional setbacks. But don't even think of giving up!

If you never give up then you won't fail.

Each day is a new chance to start over. Begin each day with the resolve to make your new healthy lifestyle a priority. Results will soon follow.

From the Desk of John Hall Studios

What’s the best time to workout?

An early morning workout may help you to kick-start your day, but what about a mid-day or late-evening workout? Are they all workout times equally effective? What time should you choose for to achieve your best results?

Here are some tips for finding your own perfect time to work out:

Find your ‘optimal performance window’ 

We’re all individuals, and our bodies have a natural rhythm formed through a combination of habits and routines. Some people are morning people and others are slow to get going regardless of what time they went to bed the night before. When it comes to physical fitness, your body has an optimal window when it performs at it’s best. To find your own perfect workout time, listen to your body and make notes after your workouts.

Having energy and feeling good is essential if you want to have a successful workout. To find your optimal performance window, do an evaluation over a few weeks and ask yourself one key question: when do feel you have the most energy? Early morning, before lunch, mid afternoon or later…

Are you a morning person?

Morning workouts are great because this is a time when your body is fully rested, your nervous system is firing on all cylinders and your mind is fresh. It makes sense that if your muscles are well rested then you will be able to push a little bit harder in the gym.

Morning workouts are perfect if…

-  you’re a morning person, try to schedule your workout in the early hours before you become tired from your daily activities. If you have a demanding schedule, fitting a fitness blast early into your day will prevent other tasks from getting in the way of your activity plans.

Morning workouts are wrong if…

-  you fall into the morning-grouch category, are slow to get moving, and feel groggy or clumsy in the early hours. Avoid putting yourself through the additional stress of a morning workout and choose a different time of the day, when you are more awake, to get active.

Top tip: Even if you aren’t a morning person, try taking a few deep breaths while you’re getting ready for your day. Adding a few light stretches to boost your circulation might help you feel more awake too.

Are you ready for an afternoon gym session?

Afternoon workouts are perfect if…

-  you get a second wind or an energy boost in the afternoon. Taking advantage of this window by getting active is a great idea! Afternoon workouts are especially effective if you tend to feel energized after performing activity – it could boost your productivity and brainpower for the remainder of the day (and it’s a great excuse to ask you boss to add an extra 10 minutes on lunch break).

Consider adding a healthy late-morning snack if you want to workout at lunchtime or  in the early afternoon.  You need to fuel yourself properly to be able to keep going all day long.

Afternoon workouts are wrong if…

-   you lose most of your energy by early evening. For example, many working parents like myself use their lunch break for workouts because other times of day impact family time. However, people who fall into this group also find that they hit a tired time at around 5-7 pm. If this sounds like you, then try an early morning or late night workout instead.

Use your lunch break to enjoy a magazine or spend some quality down time with a friend. The feeling of being constantly on-the-go can cause stress which in turn could lead to late night snacking and weight gain.

Do you feel most awake in the evening?

Late night workouts are perfect if…

-  you’re a night owl who feels most alert in the evening or while the rest of the world is sleeping. If this is the case, save your exercise time for the evening hours. Remember that working towards creating a habit is essential for long-term fitness success. So, just because late-night fitness may not be overly social doesn’t mean it’s not good for you. Late evening can be a great time to exercise because it can help you to get rid of the stress from the day and unwind while taking care of your body. Ending the day with a blast of physical activity may also help you to sleep more soundly.

Late night workouts are wrong if…

-  you feel exhausted at the end of the day. In this case, rest is better than a hard training session. Performing strenuous physical activity when you are tired increases your risk of injury and you need to be alert during workouts, especially if you intend to use weights. If this is the only time you can find for exercise during the day, opt for a more gentle form of exercise such as walking or a relaxing yoga class and save your intense workouts for the weekends or times when you are more alert.

***

The perfect time to workout is different for everyone. Select the time that best suits your body and your lifestyle. Make sure to be mentally present in the moment: worrying about your next business appointment or planning your grocery list while exercising is not the best use of your time or energy. If you are pushed for time, train in shorter durations with extra focus and concentration because one consciously performed movement is better than two mindless ones.

Finally, always ensure you are adequately fueled for your chosen activity. Replenish well and rest your body after each work out for optimal results.

The Effects of Exercise on Self-Esteem

How often do we hear, “Get a workout, it will make you feel better.”?

Exercise is a very broad spectrum of activities; it can be walking, hiking, bicycling, running or any one of a number of sports.  It can also be moving along to a video that has choreographed moves geared toward a traditional exercise routine, or dancing, or Yoga and Pilates.  It could also be going to a gym and lifting weights or using the cardio equipment.

People often say you always feel better after a workout, or, if you can get some exercise in, you would feel so much better.  Is this truly the case?  How can causing your muscles to work and be sore actually help you emotionally?  Some studies that support a connection between exercise and positive self-esteem are: Physical Fitness and Enhanced Psychological Health; Associations Between Physical Activity and Reduced Rates of Hopelessness, Depression and Suicidal Behavior Among College Students; and The Relationships Among Self-Esteem, Exercise and Self-Rated Health in Older Women.

Each study shows slightly different statistics, but come to a similar conclusion.  This would be that physical activity does help a person have an increase in self-esteem, be it through the lessening of depression symptoms, or having the ability to perceive one’s self as healthy and high functioning in older age or simply by an elevation in a person’s mood, which gives that person the chance to understand that things are better than they seemed an hour ago.  All of these things apply to a person’s self-esteem in one way or another and these studies show that exercise helps to put a positive spin on each of them.

http://ianbowen.automaticbody.com/

Use Stage Training To Increase Your Cardio

Of the different components that make up a total physical fitness program, cardiorespiratory endurance is probably the most misunderstood and underrated.  Many people incorrectly assume that cardiorespiratory training is synonymous with aerobic training; such as jogging or cycling at a moderate pace for extended periods of time. This misunderstanding can delay or even prevent individuals from achieving attainable fitness-related or sport-specific goals.

The most common goals of performing cardiorespiratory training are the following.

• To improve performance. A primary purpose of training is to delay the onset of fatigue during competition; no matter if it’s a pick-up game of basketball, 10k race, or completing a marathon.
• To reduce mental anxiety. With fatigue comes a loss of concentration and confidence, critical components to performance.
• Weight management. Proper cardio can help with the goal of weight loss and weight maintenance.

If the goal is to improve stamina and muscular endurance, then overloading is necessary. The body must be presented with a workload that challenges its current fitness state. This increased workload will cause fatigue and, with the proper recovery, will eventually yield cardiorespiratory improvements. If the workloads are of the right magnitude (i.e., slightly more than the body’s current capabilities), then the body must adapt to be prepared for the next time such a demand is placed on the body. With this in mind is it easy to understand that cardiorespiratory training is much more than jogging at a moderate pace for extended periods. 

Stage Training

There are many  methods for introducing overload into a training program to improve cardiorespiratory fitness such as  circuit training and interval training. No matter which method is used, you should always keep your physical capabilities in mind to ensure your safety.

Stage I

If you are new to cardiorespiratory exercise you will need to develop a baseline level of aerobic fitness to avoid overtraining and exhaustion. You should start slowly and gradually work up to 30 to 60 minutes of continuous aerobic exercise. Once you can maintain a stage I intensity for at least 30 minutes two to three times per week  you should  be ready for more intense cardiorespiratory exercise such as interval training.

Stage II

Stage II is for individuals with low-to-moderate cardiorespiratory fitness levels who are ready to begin training at higher intensity levels. Stage II is the introduction to interval training in which intensities are varied throughout the workout.Stage II differs from high-intensity anaerobic interval training in that it uses more moderate to challenging work intervals (i.e., running, not sprinting) with varying lower-intensity recovery periods (i.e. light jogging). As a general rule, intervals should start out relatively brief with a work-to-rest (hard-to-easy) ratio of 1:3 (i.e., 1-minute interval followed by a 3-minute recovery). 

Stage III

This stage is for the individual who has a moderately high cardiorespiratory fitness level base. Stage III is a form of high-intensity interval training involving short, intense bouts of exercise (i.e. sprinting), interspersed with active bouts of recovery (i.e., light jogging). You should take the necessary time to build cardiorespiratory efficiency through stage I and II training before progressing to stage III training. 

Using an approach such as the three-stage cardio training model will help individuals achieve optimal levels of stamina necessary to achieve their fitness and sport-specific training goals in a safe and efficient fashion.

By Brian Sutton MS, MA, PES, CES, NASM-CPT 

Heat: Signs, Symptoms, and Strategies for Training in the Heat

Keeping athletes and clients performing at their peak while also avoiding heat-related illnesses takes preparation and planning. Bodies need time to adapt to the increased physiological demands of training in warm environments. But even with preparation and planning, heat illnesses can and still do occur.


Heat illnesses generally affect those with lower levels of fitness. More fit individuals are typically better able to tolerate exercising in the heat, acclimate quicker, and sweat more (1). To help clients and athletes meet the demands of training in the heat, acclimate them to the warmer environment over a 10 to 14 day period, balancing the length of training sessions with intensity (i.e., long duration with a low intensity, or short duration with a moderate intensity)(1). Adequate hydration is another key component to preventing heat illnesses, as inadequate hydration decreases the body’s sweat rate. Encourage replacing fluids lost to sweat and urination, and offer hydration breaks during training (1-2). (Contrary to Coach Boone’s words in the iconic football movie “Remember the Titans”, water is not for cowards nor does it make you weak.) Teach participants strategies for monitoring fluid loss, such as daily weigh-ins, and pre- and post-workout weigh-ins if necessary (1-2).

Evaporation of sweat is the body’s key mechanism for staying cool. Humidity decreases the rate of sweat evaporation, as can limiting the skin’s exposure when wearing full training gear. If possible, reduce the amount of gear and clothing worn, especially during the acclimation period (1-2). Selecting moisture wicking fabrics will speed the rate of evaporation over less permeable materials. Also attempt to schedule trainings during the cooler times of the day, either in the early morning or early evening, or move them into climate controlled indoor venues when available.

Heat can also affect children differently, since they have immature thermoregulatory systems, including both a delayed response and limited ability to sweat (3). They may require a longer timeline to acclimate, incorporation of more rest breaks, extended warm-ups and cool-downs, and frequent reminders to hydrate (1-3).

By Stacey Penney NASM-CPT, CES, PES, FNS

Marathon: Weight Training Tips

You just made the decision to start training for your very first marathon. Great! Now the planning begins. You need to get your running schedule, your recovery days, and your nutrition plan in place. But don't forget to schedule time for the weight room!

Weight training is often overlooked as part of marathon training. Some running coaches have historically dismissed it on the grounds that any extra weight or bulk is bad for a runner. But many top runners and coaches have come around to the realization that muscular strength and conditioning are important both for runners' performance and their overall health.

Running long distances is hard on the body. Many runners begin to lose lean muscle tissue during marathon training, but a good weight training program can help you stay strong throughout your training and more easily transition to your post-marathon workouts.

Do not feel weaker at the end of the race than you were at the start! Incorporate weights and pass the stragglers like they're standing still.

Lift Around the Long Runs

Of course your highest priority while training for a marathon is running. Time your weight training properly around your runs.

Schedule your weight training on days when you aren't doing long runs. Running long distances is physically draining, and adding weight training to that burden risks overstressing the body and decreasing your conditioning. Runners who exert too much find themselves dragging and weakening toward the end of their training.
Make sure to preserve a day off to rest and recover between weightlifting sessions. In addition, mix in a few rest days from all workouts. It's imperative that you give your body the time recover and repair the damage done by intense training.

Remember: You can't get stronger if you don't recover.

Training Frequency and Exercise Selection

Preserving lean muscle doesn't require the same lifting intensity as building bulk. A program where you hit each muscle group twice per week, or at minimum once per week, will suffice.

When training for a marathon, your overall training volume should be kept low, and compound exercises are a must. Intensive isolation work has the potential to tax your reserves, making it harder to recover and leaves you with less energy to devote to your runs.

As a general rule, limit yourself to two sets of compound exercises per workout. This will allow you to fit in a complete range of exercises while lowering the chances that you overdo any of them. The fewer exercises you can do per workout while still hitting all the main muscle groups, the better off you will be. You'll want to include leg strengthening movements in your workout plan since these muscles are central to running, but don't overlook upper body exercises. Following a workout program that targets all major muscle groups is important in maintaining muscular balance and avoiding injury, but it can help your marathon performance as well.

A strong upper body is essential to maintaining a good arm movement pattern while running, especially once fatigue starts to set in. Furthermore, if your upper body is weak from the start, it'll be faster to fatigue during your runs, which can impact your focus and concentration.

Recovery Techniques to Consider

Take steps to ensure you recover optimally between each session to better prepare yourself for the runs ahead.
Get at least eight hours of sleep each night. If you aren't sleeping enough, you will not recover. It's a must.
A post-workout stretching regimen minimizes the inevitable aches and twinges that come with training. Consider taking hot baths or going in for an occasional massage. Both of these are fantastic recovery techniques, and after a long, difficult run, you've earned the ease.

Nutrition and Supplementation Tips

You're going to burn a lot of calories running as much as marathon training requires. Eating properly throughout your training is crucial to keep your energy levels up and maximizing recovery.

In-race nutrition is a science unto itself, but in general, you should prioritize protein and carbs both before and after you run. These are the types of fuel that the body needs most during intensive work, and supplements can help you find them in easily digestible forms.


Consider utilizing soy or whey protein, which will quickly help you meet your protein needs. The amino acid glutamine is favored by a broad range of athletes to aid in the recovery and repair process, as are branched-chain amino acids, which can safeguard against lean muscle tissue loss.

For all natural nutrition and supplement products go to http://valparaiso.herbalhub.com and find the only comprehensive product line developed specifically for athletes.

How To Start Running For Health and Fitness

Cardio exercise is important so let’s talk about one of the easiest ways to add an effective cardio workout to your fitness routine: running.

It’s no good just knowing about the benefits of working out and not putting that theory into practice; today I’m going to try and convince you to take up running.

I’m a big fan of running but I’m naturally a sprint specialist – that’s a discipline that is all about explosive power over a short distance.  Endurance running is a completely different exercise. Okay, so it still uses your legs but I think running is something that anyone can get into with relatively little equipment.  It’s also easy to start out walking and gradually ramp up – making sure you always go at your own pace.

Whether you are training for a marathon or just want to add some cardio exercise to your fitness routine, here are some simple tips to help you reach your running goals.

Equipment

The great news is that you don’t need to purchase a lot of equipment to run, although there are a few essential items that will make your journey more enjoyable:

-  a pair of running shoes that fit well

-  distance running socks

-  comfortable clothing

All these will get you started, in time you might also want to invest in a running watch and a belt that holds your water container.

Listen to your body

If you do not feel ready to run, simply walk instead. Once walking for a set time becomes easy, try to alternate between jogging and walking. Your aim should be to find a comfortable sustainable pace that feels good. Remember to stop if you experience pain. Always perform a warm up and cool down to ensure your body is prepared for exercise.

Train to time not distance

During the first few weeks of running, focus on the amount of time you are running (walking or jogging) instead of thinking about distance. Set a goal of 20-30 minutes and, once you can successfully run for the entire duration, increase your time. Looking at miles in the first few weeks can be mentally discouraging. Once you can successfully complete 45 minutes at your desired pace, map out the miles and steadily increase the distance you cover.

Understand your phases

Don’t just hit the pavement and start racking up miles, instead know that you need to form an aerobic base level by training at about a level five or six intensity out of the maximum level 10 intensity level. This is because ‘steady state training’ effectively teaches your body to burn fat as fuel. This will be important as you start to increase your distance. You can work on your speed later in your training.

Cross training

In order to become an efficient runner you must run, however adding cross training such as biking, swimming or weight training to your weekly routine will help you to get fit and will help you to avoid getting bored.

Take technique one day at a time

Pick one technique to work on each time you go out for a run. There are several things you can work on such as:

-       your foot placement; ensuring you are striking the ground between the mid and forefoot

-       your arm movement; ensuring you are staying relaxed as you pump your arms back and forth

-       your posture; ensuring you keep a strong core.

If you break down your technique one day at a time you will not be overwhelmed and, after a few weeks, you will have improved your running style.

Mix in some hills

Add some hill running or varied terrain into your program. Running up hill is a great way to build strength as it is considered the weight lifting of running. Your posterior chain muscles including the hamstrings, glutes and calves have to work harder when you are running up hill.

Pamper yourself

Make sure you dedicate some time to take care of yourself. Increasing your activity level doesn’t have to mean skipping out on your usual fun outings with friends. If you manage your time well and keep a written fitness journal you’ll find that you’re able to measure improvement. You might also want to ask a friend to join you as a running buddy or join a running club. Although running – and exercise in general – can feel addictive, make sure you make time for other activities. 

Rest!

You must schedule rest days into your program to allow your muscles to adapt to the increased workload and efficiently repair themselves. One to two rest days per week are essential for great performance.

***

Now that you’ve read this, please make time to commit to some cardio exercise today. Whatever your current fitness level, you will find that getting out and moving your body will become easier. And, as an added bonus, many people find that running clears the mind.

To begin, your focus should be on improving your general fitness level in order to best prepare your body for an increased workload.  I truly believe that following a smart and simple approach to running is the best possible plan. Ensuring that you prepare your body a little bit each day is the safest and most pleasant way to train.

Let me know in the comments below if I’ve convinced you to try running, or walking or jogging…

 Written by Samantha Clayton, AFAA, ISSA

Embrace competition & be a winner every time

 

Being active is fun and rewarding in itself but adding an element of competition can take you to a whole new level.  If you find yourself needing a new challenge, if your routine is becoming lackluster, or if you want to simply up-your-game, then signing up for a competition might be just what you need!

Whatever your fitness level, there is bound to be something out there that will light up your competitive spirit.  Obviously, as an ex-Olympic sprinter, my thoughts always go to running first, but you can find a way to set yourself a challenge in any type of sport or activity.  Maybe you could challenge a family member to a bike race, take part in a community activity day or join a swim team? I’m going to give examples about running a 5K but my tips can be applied on any type of competition.
I like 5Ks because they can provide a level of competition for all fitness levels.  Maybe you can just challenge yourself you walk the full five kilometer course, or – at the other end of the scale – you could try to complete the distance in the fastest time. Whether you are a seasoned athlete, a stay at home parent, or a weekend warrior, setting your sights on walking / jogging / running a 5K is an achievable and rewarding goal.

To make sure you’re ready for competition -
ask yourself these four simple questions. 

1.    Is my training routine the best routine for me?

Training for a competition is not a one size fits all situation. Recognizing your own strengths and weaknesses will enable you to address the areas of your body that need work.
My 5K example: if you are constantly tight in your hamstrings and hip flexors then adding more extensive stretching to your training plan may help you run more freely.

2.    Do I understand how I meed my body to perform?

Think about your competition: if you’re covering a long distance than pacing yourself is vital.  If you need a powerful start, then your training needs to focus on those first moments of your challenge.
My 5K example: a 5K race involves using your aerobic system approximately 80% of the time and your anaerobic system approximately 20% of the time. Following a training plan that trains both of these systems effectively can result in a faster time on race day! Training your anaerobic/sprint system will give you a confidence boost too because knowing you can “out-kick” people in the final stretch is a great feeling.

3.    Am I fueled efficiently both before and after a training session? 

When it comes to an endurance type of competition, selecting a good fuel to power your training and eating high quality foods to rebuild and regenerate after your workout is important. Just like a car cannot run without gas, you can not compete well on an empty tank. When you are preparing for a competition, make smart choices and ensure you are consuming “good” carbohydrates and proteins.
My 5K example: the great thing about fueling up for a 5k race and training is that it is very simple and easy. Unlike running a marathon you do not need to overload the night before with carbohydrates and fats because the duration of the race is so short.Carbs and fats are an essential energy source for high intensity aerobic exercise but your body probably has sufficient fat stores to call on if needed, so focus your energy on fueling up on quality  carbs before your run.

4.    Is my equipment good for me?

Selecting equipment based on your personal needs can drastically improve your performance.  When you first get started out on an activity, make sure you are comfortable and, if necessary, protected. Then, if you start to take part in an activity regularly, consider investing in equipment that’s tailored for you.  Often specialist equipment can give you an edge, provide extra support or improve your technique.
My 5K example: just because your friend loves to run in one type of shoe, it does not automatically mean they are good for you too! Did you know that excessive pronation (foot instability) can slow each stride down by 0.2 seconds? It may not sound like much but, when you think about how many strides you take in a 5K, that 0.2 seconds can multiply into a few minutes.

http://valparaiso.herbalhub.com

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

10 Minute Workout- Cardio Workout You Can Do at Home

By Samantha Clayton, November 20, 2012
I am always talking about squeezing in a quick workout because it’s amazing how effective a short bout of strength or cardiovascular exercise can be.
My top three reasons for making time for a 10 minute workout:
1.  When I feel stressed, a 10 minute workout gives me an instant boost of energy and helps me refocus.
2.  Like everyone, I’m often rushing and I find a 10 minute workout is enough exercise to help me not feel guilty about missing my regular routine.
3.  10 minute workouts can deliver surprisingly effective results, quickly.
It’s always better to do some exercise instead of no exercise.   When you’re feeling busy and stressed, promise yourself that you’ll manage at least 10 minutes even if you can’t find time for a longer workout session.
A great way to truly benefit from a short session is to focus on one specific area of the body or one element of fitness such as strength, cardio or flexibility.  Today, I’m going to share my favorite 10 minute cardiovascular routine with you. 
My pre-cardio 2 minute warm up
Your warm up should always be dynamic: gently loosening off your body and slowly increasing your heart rate.
A 120 second warm up to ease into the core of your workout should be good enough but spend a little extra time on days that you feel especially tight. 

• Circle your arms while marching on the spot for 30 seconds.
• 
  March with high knees while swinging your arms for 30 seconds.
• 
  Do 10 calf raises by standing with your feet shoulder width apart and rising up onto your toes, holding for a second, then lowering back down.
• 
  Do 10 squats by standing with your feet shoulder width apart and toes pointed forward.  Sit back as if you are going to sit in a chair, hold for a second, then – leading with your hips – come back to standing.
• 
  Do 10 shallow lunges. A lunge is simply a step forward and then a step back with one leg. Put your hands on your hips, keep a nice straight back and take an exaggerated step forward, lowering your back knee toward the ground. Hold the lunge for 2 seconds and repeat on the other leg.
• Jog in place for 30 seconds.

My 8 minute fat-blasting moves 
One of the great things about cardio exercise is that there are so many effective, fun and simple exercises to choose from to give you a good full-body workout.  You can also work to make sure your heart rate is within its optimal fat burning zone during the cardio portion of this 10 minute workout.
Below is a list of eight simple exercises that require no equipment.  Try to repeat each exercise for 30 seconds and then circle through all the exercises again.  I’ve alternated higher and lower impact exercises and you should aim for a work out intensity of around seven or eight out of ten to reap maximum benefits.
Alternatively, if you are new to exercise, try only doing the odd numbered exercises and going at a slightly slower pace.  Don’t ever push yourself so hard that you feel uncomfortable.
1. Modified jumping jacks
Stand with both feet together and let your arms hang at your sides. Step one leg to the side, then return to the starting position. Repeat this movement on the other side. Continue alternating back and forth until you’re comfortable doing the leg movements at a steady, challenging pace. Then add the arm movements: swing your arms overhead when you step to the side, then swing your arms back to your sides when you bring your feet together.
2. Power jumping jacks
Stand with both feet together with your arms at your sides, then jump both feet out to the sides as you bring both arms up overhead to make a star shape.  Land with bent knees in a squat position, hold this position for two seconds, and then jump back to the starting position.
3. Running in place
Run on the spot, bringing your knees up in front of you and pumping your arms back and forth in rhythm with your legs.
4. All out sprint in place
Sprint in place as fast as you can. Keep your leg and arm movements fast and powerful.
5. Squats   
Stand with your feet shoulder width apart and toes pointed forward, then make a sitting back motion – as if you are going to sit in an imaginary chair.  Hold for a second, then leading with your hips, come back to standing. Be sure to keep a flat back, keep your chest high and really focus on sitting back to keep the pressure off your knees.
6. Burpees
A burpee is a powerful combination of a squat, push up and vertical jump.
Squat down on your haunches and place your hands on the floor in front of you. Kick your feet out behind you to put yourself into a push-up position. In a controlled manner, lower your chest to the ground using your arms. Press back up to complete the push up and then pull your feet back in to return to the squat position. Finish the move by jumping up in the air while clapping overhead.
7. Side step  
This is like a dance step: start with both feet together and your arms loosely by your sides.  Step sideways to the left while leaning forward slightly, reaching your right hand across your body on a diagonal towards your left knee. Then tap your right foot behind your left.  Step back to the central starting position and repeat on the other side.
8. Speed skaters
Use the same movement you perfected during your side step repetitions but, instead of stepping, jump to each side and jump back. You should look like a speed skater alternating your arms and tying to get further sideways with each jump.

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Don’t forget to repeat all the exercises twice.  Have fun and be creative – once you’ve got the hang of this routine you can swap in extra exercises you love and keep your 10 minute cardio workout fresh.

If you can do three 10 minute blasts throughout your day, you will have achieved the recommended amount of activity each day. The ACSM, American College of Sports Medicine recommends that people try to engage in physical activity for at least 30 minutes a day, five days a week. The great news is that studies have shown that accumulating that time throughout the day is as good as doing 30 minutes at a time.

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