Workouts
The Perfect workouts to sneak into your schedule
We get it, its a busy world its easy to either lose track of time or simply too "tired" to want to get to the gym. So here are some workout that can be done with little to no time. 150 minutes a week is all it takes, here are some ways to get there in no time.
Yoga
The following is a cut from the full lesson provided by Scott Amberson a yoga instructor for the Veterans Affairs. To view the Full lesson and future ones link below.
Meditation
Meditation is a great way at letting the body and mind take a breath from time to time. We don not recommend using meditation as your sole workout. Resistance and cardiovascular endurance training is needed.
CArdio
Now time for everyone's favorite activity. Yes doing cardio may make your heart feel as if it may come out of you chest but we assure you its necessary. Take a plunge into your favorite activity , if you cant think of anything check out Mike Waters and his Cardio Crazy workout
Yoga provides many benefits that at first don't seem so apparent. Yoga when done frequently has been linked to increased core strength and provides cardiovascular benefits as well such as potential lower blood pressure and slower heart rate. Yoga may also help control weight.
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Cardiovascular exercises such as running and high intensity short interval exercise will without a doubt provide a wide range of benefits.Some of those benefits include the combat of cardiovascular disease, appetite control, and of course burning calories. Cardiovascular activities also help boost mood and even help you sleep during those restless nights.
Yoga by Scott Amberson: https://rayasolcreations.com/?fbclid=IwAR15mA1qqNh_fRbBZ9UDcUnv_iRfMT9S5TNzOLi0nySVoVHD8-bz5-WVlio
yoga: https://www.webmd.com/balance/guide/the-health-benefits-of-yoga
Meditation links: https://littleblogofpositivity.com/calm/mindfulness-meditation-an-awesome-way-to-calm-your-mind/
Cardio:https://phase1sports.com/ , https://diet.mayoclinic.org/diet/move/cardio-101 , https://www.hopkinsmedicine.org/health/wellness-and-prevention/7-heart-benefits-of-exercise
Meditation provides that mental grounding we all so desperately need at times. Its a necessity to maintain the body but often the mind is forgotten. At times we just need to remove our self for the stressors of life and meditation provides that. Meditation helps reduce anxiety and depression. In light of the recent events many may feel trapped and anxious after being stuck at home for so long. Next time you find your self not feeling all to well and can't quite put your finger on it, give meditation a try.
References
Ross, A., Friedmann, E., Bevans, M., & Thomas, S. (2013). National survey of yoga practitioners: Mental and physical health benefits doi:10.1016/j.ctim.2013.04.001
Sculthorpe, N., Herbert, P., & Grace, F. M. (2015). Low‐Frequency High‐Intensity interval training is an effective method to improve muscle power in lifelong sedentary aging men: A randomized controlled trial doi:10.1111/jgs.13863
Reljic, D., Wittmann, F., & Fischer, J. (2018). Effects of low-volume high-intensity interval training in a community setting: A pilot study. Berlin/Heidelberg: doi:10.1007/s00421-018-3845-8
Sears, S., Kraus, S., Carlough, K., & Treat, E. (2011). Perceived benefits and doubts of participants in a weekly meditation study. Boston: doi:10.1007/s12671-011-0055-4