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Fitness Fridays: Bang for your Buck

Let’s be real. Most of us do not have the luxury of hours a day to spend in the gym.

Shoot, I don’t even belong to a gym.

But there are still a lot of things you can do that don’t require much time. In about 15 to 30 minutes a day, you can do some fabulous exercises that will give you the most bang for your buck.

In other words: Maximum muscles worked in the minimum amount of time.
Let’s call them the Top Seven M&M; Exercises

mmmmmmm…M&M;’s……..

Sorry.

Slightly distracted there for a minute.


1. Walking: Every fitness routine should include cardiovascular exercise, to strengthen the heart and burn calories. Walking is my cardiovascular exercise of choice. It is something you can do anywhere, anytime, with no equipment other than a good pair of shoes. Did you know that a brisk walk can burn up to 500 calories per hour. Hey! That’s about ½ cup of M&M;’s.


2. Interval training: Don’t have an hour to work off your chocolate? Interval training is a great way to get a cardio work out in 20 to 30 minutes. You can do interval training with any cardiovascular workout (walking, running, elliptical, stair climber, etc). The key is to keep your intensity levels changing throughout your workout, to sort of “fake out” your aerobic system. Simply increase the intensity of your workout every one or two minutes, until you are pushing yourself as hard as you can (a level 8 or 9 on your scale of perceived exertion). Hold it there for a minute or two and then drop down to a low level again to allow yourself to recover. Repeat this interval as many times as you can until you’ve completed your workout. As you become more fit, you can increase your intensity for longer periods before you drop down to recover. This type of work out is very challenging, but oh, so effective.


3. Squats: A good squat works all the major muscle groups of the lower body in one smooth move–the quadriceps, hamstrings, glutes, and calves. For beginners, you can do them without weights. As you become stronger, simply add hand weights.


4. Lunges: These also work all the major muscles of the lower body, but they are a bit more advanced than the squat, since they help to improve balance, as well.

5. Push-ups: A good push up can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time. Beginners can do push-ups against a wall or counter, then advance to knees and finally, feet.

mmmmm…push ups….

ahem.


6. Bent over row: This exercise works all the major muscles of the upper back, as well as the biceps. Again, begin this exercise with no weights, and then increase weight as you get stronger.


7. Crunches: Here’s good news! You can scratch “Ab Roller Plus” from your Christmas List this year! A good old-fashioned crunch, and all it’s crunchy alternatives (legs bent to either side, legs bent in the air, etc…) are still the most effective exercises for getting those six-pack abs.

mmmmm….six pack…..

No, not really.

Disclaimers/Warnings:



1. If you have a bad back, knees, hips, elbows…pretty much any chronic pain…please see your doctor before you begin an exercise program.


2. To be effective, these exercises must be done correctly. If you aren’t sure how to do them, consult a personal trainer, a buff friend, or purchase a basic exercise DVD. These exercises are also demonstrated and explained in Body For Life and Body For Life for Women
(see sidebar for book info).
Or, check out these sites:
MedicineNet.com
WebMD


3. To reduce risk of injury, it is important to warm up before exercise, and stretch afterward.


4. And again…y’all know I’m NOT a doctor, right? Just consider me your buff friend.



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18 Comments

  1. Thanks for stopping by! Oh I have been amazed by the wonderful blogs in blog land. I think God was sending me a personal message with your blog to get out there and get fit! Hmmm. NOT sure that’s really what he was saying I better read more of your post. LOL Thanks for the tips.

    Reply

  2. Thanks for stopping by! Oh I have been amazed by the wonderful blogs in blog land. I think God was sending me a personal message with your blog to get out there and get fit! Hmmm. NOT sure that's really what he was saying I better read more of your post. LOL Thanks for the tips.

    Reply

  3. Thanks for stopping by! Oh I have been amazed by the wonderful blogs in blog land. I think God was sending me a personal message with your blog to get out there and get fit! Hmmm. NOT sure that's really what he was saying I better read more of your post. LOL Thanks for the tips.

    Reply

  4. Excellent fitness friday post today! My husband and I considered joining a gym this past summer – but the cost was just crazy! So we have opted to get out workouts at home – and it has been fabulous!

    All of the exercises you mentioned are ones that I do! I also have a fitness ball and let me tell you – that thing is amazing! I also do pilates and run on a treadmill. Sooo much better and cheaper than joining a club.

    Speaking of treadmills – I think I’ll do an interval workout today – all because you inspired me to do so!

    Thanks friend! Have a wonderful weekend!

    Many Buff Blessings,
    – Kate 🙂

    Reply

  5. Excellent fitness friday post today! My husband and I considered joining a gym this past summer – but the cost was just crazy! So we have opted to get out workouts at home – and it has been fabulous!

    All of the exercises you mentioned are ones that I do! I also have a fitness ball and let me tell you – that thing is amazing! I also do pilates and run on a treadmill. Sooo much better and cheaper than joining a club.

    Speaking of treadmills – I think I'll do an interval workout today – all because you inspired me to do so!

    Thanks friend! Have a wonderful weekend!

    Many Buff Blessings,
    – Kate 🙂

    Reply

  6. Excellent fitness friday post today! My husband and I considered joining a gym this past summer – but the cost was just crazy! So we have opted to get out workouts at home – and it has been fabulous!

    All of the exercises you mentioned are ones that I do! I also have a fitness ball and let me tell you – that thing is amazing! I also do pilates and run on a treadmill. Sooo much better and cheaper than joining a club.

    Speaking of treadmills – I think I'll do an interval workout today – all because you inspired me to do so!

    Thanks friend! Have a wonderful weekend!

    Many Buff Blessings,
    – Kate 🙂

    Reply

  7. Ugh, now I just feel lazy! My excuse is always that I don’t have time to get to the gym. Any tips on how to get and stay motivated? How do you find time around the kids? (especially kids with the challenges mine have…if I have not told you yet, my daughter just got diagnosed with ADD also. Instead of the hyper part, she acts out in anger. Fun times here!)

    Reply

  8. Ugh, now I just feel lazy! My excuse is always that I don't have time to get to the gym. Any tips on how to get and stay motivated? How do you find time around the kids? (especially kids with the challenges mine have…if I have not told you yet, my daughter just got diagnosed with ADD also. Instead of the hyper part, she acts out in anger. Fun times here!)

    Reply

  9. Ugh, now I just feel lazy! My excuse is always that I don't have time to get to the gym. Any tips on how to get and stay motivated? How do you find time around the kids? (especially kids with the challenges mine have…if I have not told you yet, my daughter just got diagnosed with ADD also. Instead of the hyper part, she acts out in anger. Fun times here!)

    Reply

  10. I’m digging the interval training concept. I do belong to a gym.. a bit step for ME. I’m looking to get healthy and need to loose about 40-ish pounds more (lost lots gained some back, but trying to keep it up). I had one FREE session with a FAB trainer who told me I could almost double my calorie burning using interval. And it’s become a game for me… how long can I go? I started out w/20 sec sprints and now I can do a full two minutes. He tells me not to go above that and it’s okay because I can only do the once or twice and then I have to back off. Even though I’m not seeing the pounds drop as fast as I’d like I have GREAT energy, my skin looks good and wooo hooo I’ve got some tone popping up under the flab:-)

    Thanks for the tips… I LOVE fitness fridays

    Reply

  11. I'm digging the interval training concept. I do belong to a gym.. a bit step for ME. I'm looking to get healthy and need to loose about 40-ish pounds more (lost lots gained some back, but trying to keep it up). I had one FREE session with a FAB trainer who told me I could almost double my calorie burning using interval. And it's become a game for me… how long can I go? I started out w/20 sec sprints and now I can do a full two minutes. He tells me not to go above that and it's okay because I can only do the once or twice and then I have to back off. Even though I'm not seeing the pounds drop as fast as I'd like I have GREAT energy, my skin looks good and wooo hooo I've got some tone popping up under the flab:-)

    Thanks for the tips… I LOVE fitness fridays

    Reply

  12. I'm digging the interval training concept. I do belong to a gym.. a bit step for ME. I'm looking to get healthy and need to loose about 40-ish pounds more (lost lots gained some back, but trying to keep it up). I had one FREE session with a FAB trainer who told me I could almost double my calorie burning using interval. And it's become a game for me… how long can I go? I started out w/20 sec sprints and now I can do a full two minutes. He tells me not to go above that and it's okay because I can only do the once or twice and then I have to back off. Even though I'm not seeing the pounds drop as fast as I'd like I have GREAT energy, my skin looks good and wooo hooo I've got some tone popping up under the flab:-)

    Thanks for the tips… I LOVE fitness fridays

    Reply

  13. Thanks for your sweet comment on my blog today! 🙂

    I just wanted to let you know that I think it is WONDERFUL that you wrote a book manuscript and that you want to update it and find a publisher! That is soooooo awesome! Please know, I will be praying about it for you! Keep me updated on how it goes!

    And oh! I did do the interval workout today!!!! It was great and I needed it! Thanks for the inspiration!

    Have a great weekend!!!!

    Hugs,
    Kate 🙂

    Reply

  14. Thanks for your sweet comment on my blog today! 🙂

    I just wanted to let you know that I think it is WONDERFUL that you wrote a book manuscript and that you want to update it and find a publisher! That is soooooo awesome! Please know, I will be praying about it for you! Keep me updated on how it goes!

    And oh! I did do the interval workout today!!!! It was great and I needed it! Thanks for the inspiration!

    Have a great weekend!!!!

    Hugs,
    Kate 🙂

    Reply

  15. Thanks for your sweet comment on my blog today! 🙂

    I just wanted to let you know that I think it is WONDERFUL that you wrote a book manuscript and that you want to update it and find a publisher! That is soooooo awesome! Please know, I will be praying about it for you! Keep me updated on how it goes!

    And oh! I did do the interval workout today!!!! It was great and I needed it! Thanks for the inspiration!

    Have a great weekend!!!!

    Hugs,
    Kate 🙂

    Reply

  16. I do belong to the powerhouse gym for $9 a month for the rest of my life. I am able to go at 5am and be home in time for my husband to go to work. It has been so cold I hate to go that early but the new year is coming and so are my resolutions….lol

    Reply

  17. I do belong to the powerhouse gym for $9 a month for the rest of my life. I am able to go at 5am and be home in time for my husband to go to work. It has been so cold I hate to go that early but the new year is coming and so are my resolutions….lol

    Reply

  18. I do belong to the powerhouse gym for $9 a month for the rest of my life. I am able to go at 5am and be home in time for my husband to go to work. It has been so cold I hate to go that early but the new year is coming and so are my resolutions….lol

    Reply

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