The Power of 5 Minutes

When most people think daily exercise they think 1-2 hours in the gym, the time it takes to drive there and back, changing into workout clothing, showering, and more...

IT DOESN'T HAVE TO BE THIS WAY!

Instead of thinking blocks of "workout time", starting thinking how to accumulate 5 minute blocks of productive activity. Enter, the "Fit in 5" workout infrastructure:

I teach the details of this in my back to basics seminars, but here is the concept:

Instead of thinking "workouts", think of building in 5 minute blocks of time to do structured movements that challenge the large muscles of your body. This can include...

• Bodyweight squats of all kinds
• Pushups of all kinds
• Jumping jacks
• Walking up and down stairs
• Marching in place with arm action
• Heel/calf raises
• Lots of Band-based exercises

Just think of things you can do EVERY DAY. This is NOT a "work your muscles so hard they need a week to recover" concept, it is a "I will do this every day so I feel great and look great" mentality. Choose movements that are challenging but not so challenging they leave you crippled with muscle soreness. As you get more fit, find more challenging movements.

Here is the basic "Fit in 5" workout structure:

• One minute of exercise
• One minute rest
• One minute exercise
• One minute rest
• One minute exercise
• THAT IS IT! DONE. Get back to your day!

How do you time the workout? Well there are tons of free apps available for your smartphone, cheap timers to purchase, the kitchen timer or microwave timer, or just watch the clock while you're doing the exercises.

Here is an example of a day of "Fit in 5" workouts:

• First thing in the morning:  Jumping jacks
• Mid-morning:  Pushups off the counter or your work desk
• Noon (right before lunch):  Bodyweight squats off your work chair
• Noon (right after eating lunch):  Climbing up and down stairs
• Mid-afternoon:  Calf raises, seated or standing
• Getting home from work:  Jumping jacks
• During a commercial break of your favorite TV show:  Ab crunches

You accumulated 35 minutes of metabolism stimulating and muscle strengthening exercise WITHOUT missing a beat during the day. NO extra showers, trips to the gym, missing time with family or friends. You build it right into your day. Even start with scheduling ONE minute of exercise at these times or other times you see opportunities throughout your busy day and SCHEDULE them. Consistency is the big thing here. Do this DAILY and CONSISTENTLY. You will find your muscles "toning", your energy increasing, and your waistline shrinking, all from a few 5 minute fitness breaks.

Enjoy!

Dr. B