The_Power_Workout by zhucezhao


									The Power Workout

Word Count:

You may be surprised to hear that you can enjoy the benefits of a regular
exercise program in as little as three hours per week.


Article Body:
Not enough hours in the day? Feeling the crunch when it comes to finding
time for just your own needs? If exercise is important to you, you might
do well to consider the following:

Scenario: I really want to get in shape, but I work all day and attend
multimedia classes until 8:30. How do I find the time to exercise, and
what are a few good exercises for beginners like me? Solution: Finding
time to exercise is certainly a challenge. Even the most motivated among
us suffer setbacks during our business's busy season or when a new
project is on the horizon. The key to fitting fitness into your busy day
is to recognize that finding time isn't the issue--it's making time.

You may be surprised to hear that you can enjoy the benefits of a regular
exercise program in as little as three hours per week.

The following routine shows you how:

Monday: Half-hour of jogging, biking (on hills) or other intense aerobic
exercise you enjoy
Tuesday: Half-hour of strength training (squats, sit-ups and push-ups for
beginners; weight training with machines or dumbbells for the more
Wednesday: Rest day
Thursday: Repeat Monday
Friday: Repeat Tuesday
Saturday: One hour of exercise--any type of exercise. Go rollerblading
with a friend, take the family to the hills for a hike or swim laps at
the pool.
Sunday: Rest day

Make your workouts more time-efficient by exercising harder. For example,
you can walk two miles in a half-hour, or you can run four miles in a
half-hour. You can spend an hour in step aerobics class, or you can spend
20 minutes rowing at the highest resistance level on the rowing machine.
When you perform strength-training exercises, use a challenging
resistance and move quickly through your exercises to get an aerobic
If you want to commit to getting fit, exercise must become a part of your
life--a habit as regular as brushing your teeth. Try these ideas to help
you stay on track:

*Make a log of everything you do for a week, and identify the time slots
where you can fit in exercise. Did you spend a Saturday afternoon
watching the Back to the Future trilogy for the fifth time? Could you
manage to get up a half-hour earlier on the weekdays? Just skip an hour
of television time and go to bed earlier.

*Make exercise convenient. Find a place to work out that's close to your
home or office. If you're disciplined and have the space, work out at

*Develop relationships with supportive people. Join an exercise class or
go to the gym with friends. If you skip a class, your friends will hold
you accountable.

*Exercise at the right time. The "right time" is when you're most likely
to do it. If you know your day often ends late or meetings come up
suddenly, it's best to schedule your workout for first thing in the
morning when nothing can interfere. If you're a night owl, fit your
workout in before dinner. If you can only manage a 10-minute walk on your
lunch hour--do it. Some exercise is better than none.

Benefits Of Exercise

Need more motivation to get fit? Consider the following benefits of
*Exercise increases your stamina and strength.
*Exercise improves your heart and lung efficiency.
*Exercise gives your body greater resistance to disease, stress, anxiety
and fatigue.
*Exercise gives you more energy and enhances your capacity for work and
leisure activities.
*Exercise releases hormones that stimulate the brain, helping to clear
your mind, see things from a new perspective, and come up with fresh

So make an appointment with yourself to get some exercise. Your body--and
your business--will thank you for it.

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