As busy entrepreneurs, sticking to a fitness routine is always a
challenge. Missing one workout quickly turns into two and before you
know it, it’s been a week since you’ve done a sit-up. Beverley
Hills-based personal trainer, Gunnar Peterson,
says while an hour-long workout at the gym with a trainer is ideal,
squeezing in even two minutes of exercise a few times a day is better
than skipping your workout entirely. For these short bursts of activity,
he recommends doing small movements that attack specific muscle groups. “There’s blood rushing to those working muscles so they feel a little
tighter, mentally you feel better about yourself and you’re going to
carry yourself better,” says Peterson. Here, Peterson offers his suggestions for fitting in a workout anytime, anywhere.
In the elevator.
While taking the stairs instead of
an elevator to get your heart rate up is a great way to squeeze some
cardiovascular fitness into your day, it’s not ideal if you’re running
to a meeting and don’t want to break a sweat. Instead, Peterson says
standing with your back against the elevator wall and dropping down to a
90 degree sitting position for the duration of the ride to engage your
quadriceps, glutes and core to make use of your ride time.
In the washroom.
While washing your hands, make use
of the time at the sink by resting your forearms on the counter and
doing single leg squats. Lift one leg off the ground and bend into a
squat position with the other leg, making sure to keep the knee from
going too far over the toes. Do 10 squats on each leg while lathering
and rinsing your hands.
At your desk.
Who says you need to lie on the floor
and do sit-ups to work your abs? Peterson says ab vacuums can work your
abs even while sitting in a meeting. Draw your abdominals in, pulling
the naval towards the spine. Hold for a count of three and release. Ab
vacuums target the transversus abdominis – the deep abdominal muscle
that supports your posture and aids in stability.
If you want to make the most out of your desk time, try some leg
raises. Sitting back in your chair, bring your legs up and lower them
without allowing your feet to touch the floor. Start with sets of 12 to
15 and build up to sets of 20. This targets the lower part of the
abdominal wall, close to where the belt buckle is. For an arm workout,
scoot your bottom forward so it comes off the chair, hold onto the chair
and lower your body for tricep dips.
In the car.
Take advantage of your commute by
sneaking in some ab work, doing your ab vacuums. For an arm workout, try
isometric contractions. Holding the steering wheel with your hands at
the bottom of the wheel, flex your biceps and hold for a few seconds
while you wait for the stop light to change, or change your grip to 10
and 2 and flex your triceps.
In the airport.
Business trips can wreak havoc on
your workout schedule. Squeeze in some cardio by walking the airport
concourse. Many airports are now equipped with walking paths, yoga rooms
or even full-service gyms, allowing travellers to sneak in a workout on
the fly.
Source: http://www.entrepreneur.com/article/235587
Source: http://www.entrepreneur.com/article/235587