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MessagePosté le: Ven 22 Juin - 05:29 (2018)    Sujet du message: Rodrigo Caio Camisa Répondre en citant

Feeling overwhelmed by the amount of time your friends and colleagues spend in the gym? Turned off by the idea of a tennis game that entails not only the hour-long match but also getting to the tennis club Benoit Costil France Jersey , changing into a tennis outfit and then showering afterwards?

You think, "That's almost 3 hours - three hours I could devote to nurturing my clients and expanding my sales territory!" The bad news is, being penny wise and pound foolish does not work in ANY circumstance, especially where fitness and health are concerned.

Are those three hours worth skipping during a given week when you know that years of optimum health can be yours if you had a positive attitude accompanied by reasonable doses of discipline?

A Simple Exercise Program

Instead of ignoring exercise altogether, here's a suggestion for integrating it into your busy schedule. Think of exercise like you think of a major task in the office. Break it up into tinier components.

Instead of spending two hours in the gym or in the tennis court like your friends do, ask your trainer to divide your workout program.

Suggestion A

30 minutes four times a week Bacary Sagna France Jersey , i.e.: 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs)

Suggestion B

30 minutes three times a week
Mon: 20 minutes cardio + 10 minutes stretching;
Tues: 20 minutes weights (2 muscle groups, e.g. back and abdominals) + 10 minutes of cardio.
Wed: 20 minutes cardio + 10 minutes of
Weights (two muscle groups, e.g. triceps or chest, biceps or shoulders)

Suggestion C

20 minutes 5 days a week.
Week 1: all cardio
Week 2: weights
Week 3: Cardio on MonWedFri
Week 4: Weights on TuesThurs
Repeat the entire cycle when you get to month 2.

Frequency and Intensity

Ideally Antoine Griezmann France Jersey , one should gradually increase the frequency or intensity, or both. But if you're busy, and definitely can't spare more than 30 minutes a day, then increase your intensity. This means if your cardio involves the treadmill, take the notch up 1 level (if you started with level 3, go on to level 4 on month 2).

For your weight training Anthony Martial France Jersey , if you started with 5-pound weights, graduate into 7.5 pounds in month 2. And then on those days when your day is not filled with meetings, try to stay an extra 5-10 minutes.

Be realistic with your goals, especially when you're just starting. Increasing frequency and intensity too soon can overwhelm you, making you want to give up.

Variety is the Spice of Life

Another way to integrate exercise into a busy schedule is to vary the fitness routine. Variety promotes interest in maintaining your workout schedule. Without variety, boredom sets in Andre-Pierre Gignac France Jersey , causing you to drop out.

Variety also enables you to accommodate as many different types of exercises from the wide repertory available from personal trainers, books and manuals - and the Internet - and that way you're able to adopt certain movements that you're most comfortable with.

Walk before you Run...

If you're an absolute beginner, a full blown workout which incorporates cardio, weights, and flexibility may scare or discourage you. The idea is to start with small steps.

Do one exercise segment at a time (refer to our suggestions, item 2 above). Besides Adil Rami France Jersey , very few people can accomplish a two-hour workout more than once or twice a week.

Another way of doing it would be to integrate your favorite sport (swimming, cycling or walking) during the week and say, a particular activity like yoga which doesn't necessitate jumping into the car and making a dash for the washrooms before cardio classes start.

With yoga for example, all you need is a mat and a quiet room in your house for about 20 minutes.

Time Management

If your schedule gets you up and running beginning at 9 in the morning until six in the evening, this day represents 9 hours. There are 24 hours a day and we're not recommending you get up at 2 in the morning to do your exercise.

But have you ever thought that if you get up at 7 to be ready for 9, maybe you can set your alarm clock 45 minutes earlier Customized France Soccer Jerseys , using these 45 minutes to engage in a physical activity? If you do this three times a week, that means you get 135 minutes that you can allocate for exercise.

One easy way to do this is to do yoga in the morning (it requires only a mat and comfortable, loose clothing), or turn on the Jane Fonda CDDVD, or buy a treadmill (the foldable ones) that you can jump into as soon as you wake up.

Another time management tip: not only do busy managers have back-to-back meetings, they also have luncheon and dinner meetings to meet with clients. Assess each client. Do all of them really need to be wined and dined? Is an hour long meeting absolutely necessary? Can't a deal be negotiated on the phone?

See how many meetings you can cancel or shorten. Then fit your fitness program into those slots that have been freed up.

How about this suggestion: instead of going to lunch with clients every day of the week France Soccer Jerseys , why don't you schedule lunch meetings for say Monday and Tuesday? This way you can incorporate a fitness routine for Wednesday, Thursday and Friday from 12:00 to 1:00 pm.

A brisk walk inside or outside the office building, a quick swim in the neighborhood hotel, a Pilates course in the recreational centre, lifting dumb bells while on the phone?

Any of these exercises is better than no exercise. Your guiding principle should be to move, move Zinedine Zidane France Jersey , move as frequently as you can manage it.

Cubicle Fitness

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