30 Minute No Gym Body Workout, Greatist.com

"I have a 30 minutes to workout, But... " There is a long laundry list of things that could complete this sentence. What is your favorite? Mine is "...that's not enough time for a good workout."  So when I recently received an email from Greatist.com featuring this worout, I thought it was genius.  The actual workout, the pictures and the entire website are extremely helpful for health and wellness.  Greatist.com includes all things health related including mental, physical, spiritual, nutrition, recipes and much more.

The 30-Minute, No Gym workout routine can be used for many scenarios. Only have 15 minutes to workout? Perform half the number of reps. Bored with your current routine and looking for new ideas? Add a mountain climber as a warm up or a Tuck Jump between weight machines to keep your heart rate up. Travel a lot and need some ideas for on the go? These exercises can be done in a small space with no additional equipment. Strictly a cardio junkie and want to try strength training without heavy weights? Experts say that strength training with your own body weight as the resistance is extremely effective because as we get older, our muscle strength declines dramatically.  Summer is coming and want to exercise outdoors, say in the park? It's a perfect routine to try an exercise after 5 minutes of walking or in a grassy area while your kids play on the jungle gym.

Start incorporating one, some or all of these exercises during any part of your day and consider it a win!




Get health and fitness tips at Greatist.com.

Cardio vs. Weights

About a year ago, I started hearing chatter about the importance of performing your weight routine before your aerobic exercise, aka Cardio.  Well, I typically do the opposite, Cardio then strength training, but couldn't exactly pinpoint why this was my habit.  My initial thoughts were injury prevention, increased fat burn, more fun and ultimately it was just easier.  But was I really choosing to workout this way because it was easy? That just seemed wrong.  So I started with a little research, followed with some reflection and finished with new goals to enhance my routine.

First, key points in research... 

Benefits of Cardio before Weights
1) Warms up your body and your muscles which in turn does in fact help prevent injury

2) For endurance training, aka marathons than this sequence is most effective for your goal.

3) Some argue that it maximizes your burn and also your EPOC, excess post-exercise oxygen consumption or basically calorie burn after your workout.

Benefits of Weights before Cardio
1) Less energy remaining to lift weights and maximize your strength training workout

2) During strength training, you burn glycogen which is the energy stored in your muscles. When you perform cardio following, the only thing left to burn is your fat so in turn you maximize your fat burning potential.

3) Journal of Diabetes Care did a study in 2012 that showed that there were less severe drops in blood sugar hours after exercise was completed and if there were any drops, they were for a shorter period of time.  The study also showed that there were less low threshold(line of low blood sugar that can be dangerous) drops and had a quicker return to normal blood sugar levels.

Second, reflections on the research...

1) I am a runner and building my endurance is important, therefore cardio will continue to be a priority.  If you were a body builder or wanting to build significant muscle mass then the opposite would be the way to go. 

2) Sometimes it's hard for me to get the motivation to exercise, so whatever gets me started and gets me to finish I'm all for it.

3) Strength training can also reduce injury, increase EPOC, and increase fat burn during workouts.

Third, Goals...

1)The days that I cross train at the club, I will do a 5 minute warm up on the treadmill, weights and then finish with the elliptical or stair master.

2) On running days, I will continue to run first and follow with core work and push ups.

2) If I'm lacking energy on a day, I won't feel guilty about choosing the spin class rather than lifting weights. The cardio is what got me there and was much more beneficial than enjoying a repeat of The Big Bang Theory on my couch.

Although I cherish my routines, I also understand the importance of checking in from time to time and making sure they continue to have the same effectiveness and impact as when they were created.  I encourage you to change up your routine for a week or two and see the differences in how you feel, but as with anything, listen to your body and choose what feels right for you.

Less really more?

Recently there was a study done by researchers at the University of Alabama asking the question "Are 6 workouts a week better than 4?" As someone who tries to workout 6 days a week I must think that 6 is the correct answer. I mean 2 extra days of burning calories for at least an hour each day can't be bad right? What do you think?

While your thinking about it, let me explain how the study was done. The 72 women, ages 60-74, were randomly assigned to 3 groups who did both aerobic and strength exercise a determined number of times each week. The first group had a 1:1 ratio of strength and cardio each week, second group 2:2 and third 3:3. For all groups, the intensity increased during the 4 month period and the scientists did not ask the women to make any changes to their eating habits. All were equal in their increase of fat free mass, strength and aerobic fitness, and lost weight.

Compared to the start of the experiment, only two groups increased their calorie burn during their everyday lives. The 4 day group by 225 calories each day and the 2 day group by 100 calories each day. The 6 day group? They in fact decreased their calories burned by 200 each day. The research showed that the women who exercised 2 and 4 days had more time and energy overall. The 6 days a week group looked for shortcuts, such as taking the elevator instead of the stairs, because they felt they didn't have the time or energy.

Are the conclusions aligned with your thoughts? We often forget that we don't have to be chained to a treadmill or pumping iron to be effective in burning calories. Taking the stairs, parking away from the entrance, biking to work or store and participating in yardwork are just some examples of everyday activities that burn calories.

I cannot refute the scientific evidence yet it may take some time to completely change my workout plan. For now, I will try to reduce my workout schedule to 5 days a week to leave myself enough energy to walk my dog a little longer each day.

How will you apply the philosophy "Less is more?"