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Strength Training for a Busy Lifestyle

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It's no secret that living a healthier lifestyle can help improve mood, combat illness, and enhance energy levels. For many Americans, finding the time to exercise can be tough, but even 30 minutes of exercise a day can have a beneficial impact on our health. Balancing work and family can force many people to maximize their time. For those who are new to exercise and training, structuring each day around an intense full body workout in a shorter time frame can be ideal. The routine and type of training will vary based on gender, fitness level, and access to equipment, but this general outline of basic structure can be used by anyone.

 

To begin, it's important to know that warming up is essential in order to keep the body supple and to lessen the impact of injury. Spending five minutes using a foam roller or performing stretching exercises for the arms and legs is ideal and recommended. This could simply be a routine involving touching the toes with forward bends, or using yoga type positions to stretch the hamstrings and back. 

After the warmup, go right into the strength training. Strength training should be done first so that the body is in peak condition for performance. Doing cardio before a workout burns out the body's energy levels, so if possible, always do a cardio workout last or on separate days. 

A full body circuit of strength training could be centered around just the use of body weight only (exercises and resistance using the body such as squats, jumping jacks and push ups), using weights, or a combination of both. It is completely possible to get an effective workout in using either method, with or without access to a gym. Some exercises, such as burpees, use a combination of body weight and cardio together, which helps to increase heart rate and burn fat quicker.

A common circuit using body weight may consist of varying sets of pushups, v-ups, burpees, jump squats and planks, finished with abs on a balance ball. If there is access to a gym, using free weights for arms and barbells and kettlebells for weighted lunges and deadlifts are ideal. After a 15 minute strength workout, spend another few minutes on abs. Abs are the core of our bodies, and used in almost every exercise as we bend, push and pull. Targeting the abs should be performed last so that we don't burn them out too quickly. 

Finally, a quick but intense cardio session such as running on a treadmill incline uphill, or doing HIITS (High Intensity Interval Training) to maximize calorie burn, will round out the session, providing a complete and effective full body workout. Cool down for another few minutes to stretch and get the heart rate down. 

Studies show that just 30 minutes of exercise per day can aid in weight loss, cardiovascular health, and keep our bodies in optimal condition. Taking time out for ourselves and to unwind is important. As a collective society, we should try to slow down for even a few minutes each day as a way to refresh our bodies, minds and spirits. With rejuvenation, we can think more clearly, our bodies are more energetic and refreshed, and we have the energy and strength to carry out a full day.