The notion that "more is better" doesn't always apply to the amount of
time and intensity required to have an
effective workout. Since each person
has his or her own specific needs, you
need to assess your individual requirements
and then follow a plan that complements
your lifestyle.
Unfortunately, most people believe
that exercise must be performed at a
certain high intensity and frequently
throughout the week to attain significant
results. Intensity and frequency
obviously have significance, but they
are not necessary. Since exercise is
now known to have accumulative benefits,
periodic or intermittent bouts of
exercise have compounding, or "accumulating,"
benefits over time.
Committing to a "do what you can,
when you can" approach, as opposed
to an "all or nothing" approach, can
produce some impressive health,
strength, and fat-burning benefits. And,
those who are time-restricted can
approach their fitness with this attitude,
as something is better than nothing.
I encourage shorter workouts periodically
dispersed throughout the week,
expending anywhere from 5 to 30 minutes.
It might seem unreasonable, but
you really can have a great workout in a
short period of time and, when you
have the time to exercise longer, go for
it, making certain that you remain realistic
and practical.
No matter what kind of exercise or
routine you decide upon — a set of
pushups, a 5-minute quick circuit, or a
full-blown 60-minute workout — the key
is to approach each workout with an "I
am going to have a good workout no
matter what" attitude. What disappoints
people is the belief that if they are not
exceeding their previous performance,
they are not progressing or are possibly
wasting their time.
It is my professional opinion that
nobody performs at 100 percent all of
the time, nor should anybody expect to.
Expect days when you will feel sub-par.
But on those "down" days, just do what
you can, as this will be your best for that
particular day. Always be pleased with
yourself for what you did do instead of
confusing yourself with what you have done in the past. Control unrealistic
thinking from interfering with your
progress.
The key to fitness and health
improvement is consistency, not intensity.
Space your workouts evenly apart
throughout the week while allowing
enough time in between sessions for
your body to recuperate. Remember,
workouts that are too intense or too
frequent can over-stress the organs
and tissues and deplete essential
body chemicals, creating deficiencies.
This can lead to over-training, injury, or
illness.
By following a systematic approach
to fitness that rotates your energies
through an exertion-recuperation principle
[see chart below], you can condition
your body to burn fat, improve strength
and endurance, and yield consistent
progress.
Here's a simple plan to follow, give or
take 10-15 minutes for each workout
session:
Monday AM:10m PM:10m
Tuesday AM:Rest PM:Rest
Wednesday AM:15m PM:20m
Thursday AM:Rest PM:Rest
Friday AM:10m PM:20m
Saturday AM:25m PM:25m
Sunday AM:Rest PM:Rest
WARNING: Please consult with a
medical authority before attempting any
exercise program, changing your eating
habits, or consuming nutritional or
weight-loss supplements. The information
that precedes should not be construed
as medical advice and is to be
considered opinion only, that is both
brief and incomplete in nature. To
obtain a more complete analysis, it is
suggested that you seek in-depth personalized
consultations from professional
authorities. Please use your wise
judgment regarding any of the advice
contained herein. The publisher and
author assume no responsibility for personal
injury sustained by or through the
misuse of this information.
John Abdo is a renowned authority
on life motivation, health, and fitness.
John has inspired millions of people
around the world to better their health
and levels of fitness.
Learn more about John Abdo's No Excuses Workout and his powerful
program Vital Living From the Inside-Out.