| 30-Minute Workout |
From "Ask DIY"
episode ADI-204 |
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You can get a complete workout in very little time, says Ask DIY fitness expert Stacie Saunders. Here she tackles five of the most common questions about maximizing fitness when you don't have much time to work out. Q: I have only 30 minutes to work out. What's the best use of my time? A: There's so much you can get done in 30 minutes. But you have to remember to stretch first. After that, try a resistance band, which looks like a stretchy jump rope with heavy-duty triangular handles. You can buy them with different resistance levels. If you're not so strong, start out with the lower-resistance band. It will give you a great arm workout if you stand straight, step on the bottom of the band, and bring the handles up with your arms. You can use the band to do bicep curls or, for the back of the arms, tricep kickbacks, lifting the handles behind you (like a skier) (figure A). Lateral raises with the resistance band -- bringing your hands up to your sides a little above the shoulder -- also pump blood into your muscles. Q: I get bored working out. How can I keep it interesting? A: Grab a partner! Change your workout! Do some interval training, you on the treadmill, your partner on the exercise bike, and then switch after five minutes. If it's a nice day outside, do some exercises there, or some mountain climbing or inline skating. Q: Since I am working out for just 30 minutes, do I really need to stretch? A: Yes! If you go right into your routine, you can pull a muscle. You can save time before you exercise by stretching only the parts of your body you'll be working on that day -- your legs, for example. Then do your whole body stretch after your workout to prevent soreness and to cool down. Touching your toes (figure B) helps with stretching your hamstrings when you're going to do a leg workout or run on the treadmill. Grabbing your leg with the opposite hand while you stand helps stretch your quads (figure C). Q: Should I combine weightlifting and aerobics, or do them on separate days? A: What do you need the most? You can do them on the same day or different days. See how much time you have and then decide. Q: What foods can I eat to get a better workout? A: Water is very important before, during and after your workout. If you get thirsty, you're already dehydrated, and you need to stay hydrated while you exercise. Protein, such as low-fat cheese or tuna, and carbohydrates are important after your workout to help replenish your body. Web site resources for 30-Minute Workouts: 30-Minute Workout from Thrive Online.Com The Ultimate 30-Minute Workout from IVillage.Com Books: Firefighters Workout Book: A Thirty Minute-a-Day Train-for-Life Program for Men and Women
By Michael Stefano
ISBN: 0060197374
HarperCollins Publishers
10 E. 53rd St.
New York, NY 10022
Phone: 212-207-7000
Web site: www.harpercollins.com 12-Minute Total Body Workout
By Joyce L. Vedral
ISBN: 0446389617
Warner Books Inc. (1989)
Time and Life Bldg.
1271 Avenue of the Americas
New York, NY 10020
Phone: 212-522-7200
Web site: www.twbookmark..com
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