HEALTH COACH

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20 Minutes to a better body

By Angela Young

If you're looking for a better body with little commitment, you can get a better body in just 20 minutes a day. Those 20 minutes need to be used wisely and consistently to see results, but a busy schedule doesn't mean you can't get the body you've always dreamed of. The two keys to a better body are: strength training and cardio.

Finding the time for a long workout can be difficult with work, family, extra activities and trying to find a little time for your spouse or self. By the end of the day you may feel like there's no way you have the energy to head out to the gym, but you can find something that works for you to accomplish everything you want in a regular exercise routine.

Strength Training

Strength is just as important as cardio and can boost your metabolism to burn more efficiently throughout the entire day. When you use weights and other strength training methods you burn fat from underneath as the muscle heats up under the fat. Here's a quick 20 minute strength training routine you can use to kick your day off on a strong note:

  • Push Ups: 1 minute
  • Wall Squat: 2 minutes
  • Superwoman/man: 1 minute
  • Reverse Lunge: 2 minutes
  • Calf Raises: 2 minutes
  • Lateral Raises: 2 minutes
  • Should Press: 1 minute
  • Leg Lifts: 3 minutes
  • Crunches: 3  minutes

Add a two minute cool down and you're on your way. Use this strength training session three times a week and you'll build muscle mass and start seeing results.

Cardio

Cardio is the act of getting your heart rate up and getting your body moving. When added to healthy eating you can lose excess weight, tone your body and maintain a healthy weight. Cardio is a great social event also. Take a walk on your lunch break with a friend and you have time to chat it up while exercising. Always make sure you take the time to eat a healthy lunch before you head out. Sustenance is key to utilizing the benefits of exercise, whether it's cardio or strength training.

You can put 20 minutes of cardio into your day in a variety of different ways:

  • Walk or bike to work.
  • Take the stairs instead of the elevator.
  • Take a quick jog on your lunch break.
  • Walk the dog just a bit longer in the evening,
  • Take a family hike after dinner.

Think of all the ways you can get in just a little more movement. Remember to add more water to your day to stay hydrated as well. The point of cardio is to get your heart rate up and keep it there for a set amount of time. Twenty minutes is a good amount of time to burn some fat and keep your metabolism going. Cardio is also good for the heart and helps all your body systems work more effectively with adequate blood flow coursing throughout your body.

Strength training and cardio are both essential to health, wellbeing and maintain weight. When you take the tme to exercise for at least twenty minutes a day you can boost your mood and improve your mental state. You also help avoid food cravings and curb hunger, especially when you stay hydrated during your busy day.


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