1% Workout
Dedicating just 1% of your time to exercise every week can improve your health and build better immunity. Source: DNA dated 12-October-2009. The writer, Rashmi Uttam, is an ACE (American Council on Exercise) advanced fitness specialist gold certified.
Less than 2% of the Indian population works out regularly. This happens despite the fact that for centuries, our ancestors have advocated good health through the regular practice of yoga and pranayam. The number one excuse most non-exercisers will give you is lack of time. Would it surprise you to know that dedicating just 1% of your time every week can turn your health status around and build better immunity too.
Well that's all it would take you to reduce your body weight, breathe better, and improve heart and lung functioning and build better immunity and every levels.
Let us analyze how dedicating 1% of your time can help you achieve all of the above.
In an hour there are 60 min, in a day 1,440 min and in one week 10,080 min. Now depending on what your aim is, you could spend 30 min three times a weel, practicing either yoga, pranayam, doing cardio or weight training. Thirty min, three times a week, equals to 1% of your total weekly time.
Depending on what your goal is pick any one activity. If increasing lean body mass, preventing orthopaedic problems or body shaping is your goal, choose weight training circuit style three times a week, targeting all major muscles for two-three sets each. Doing this circuit style will not only save you time but also help improve cardiovascular fitness levels.
If specifically increasing cardio vascular fitness is a criterion along with reducing body weight, then a cardio activity like walking, jogging, swimming, a game of tennis for 30 min three times a week will help you get there.
Preventing and rehabilitating chronic ailments, reducing stress levels or simply overall fitness can be targeted with the practice of yoga, 30 min thrice a week!
Improving lung functioning and reducing stress levels can be achieved by practicing pranayam. Normally, it can be completed well within 30 min and it is sufficient to do it thrice a week. Pranayam is especially beneficial for those with respiratory problems or diseases. In addition, some people experience a drop in body weight too due to pranayam.
More in terms of time is not necessarily better. You can work out effectively by dedicating 1% of your weekly time to a workout of your choice and gradually work up the intensity within the same time frame as you get fitter. Finally, remember your body is your most precious possessionm so can you not spend 1% of your time to keep it healthy? Bottomline - "Train smart, not hard.".