Maybe it was a health scare. Perhaps you looked in the mirror and didn’t like what you saw. Or you read my last article and simply want to make more money.
Whatever the reason, I’m glad you have made the decision to make your personal health a priority in 2015. If you put only a small percentage of the effort that you put into your career toward improving your health, you—and your body—will reap great rewards.
Just like in business, you want to spend the most time on what gives you the biggest return. So, walking slowly on a treadmill or taking a leisurely stroll around the neighborhood after dinner will not get you the biggest results—although both are still good for you.
When building your exercise program, ask yourself two questions:
How much time can I realistically dedicate to my fitness each week? This includes the number of days each week and also the amount of time you plan to spend working out on those days.
What do I actually enjoy when it comes to exercise?
I ask these questions because I never want to set an unrealistic goal, and nobody wants to do something they don’t enjoy.
Most of my clients are busy, so they give me about 30 minutes a couple times a week to work with them. Given those time constraints, I have to create something that’s going to give them the biggest impact and also add in strength training and cardio at the same time.
How is this possible in only 30 minutes? Easy—I make them lift faster.
Here’s an example of the kind of workouts our clients do at Fusion Fitness Center. The level of fitness experience or ability doesn’t matter; these workouts all have the same base. What changes is the amount of time, the types of exercises, and the intensity at which they are performed.
First, we start with a dynamic warm-up. This normally takes about five to seven minutes and includes exercises like jumping jacks, push-ups, lunges, planks and squats. During this warm-up, we are increasing your body temperature, working on range of motion and helping you get mentally focused for the workout.
Next is the strength-training part. This usually takes between 15 and 20 minutes, depending on the individual. Big muscle groups are the focus here, so exercises like goblet squats, pull-ups, chest press, and dumbbell lunges are performed. I want clients to get the most out of their movements, so bicep curls are not going to cut it.
Finally, we move on to a finisher. The purpose of the finisher is to exert any energy you might have left in your tank. A good finisher can last anywhere from three to five minutes and should leave you spent.
This style of workout is something that you can do in the gym, at home, or even in the office. It can be done with just your body weight, dumbbells or kettlebells. You don’t need all the fancy equipment of a gym if you don’t have time to get there.
For examples of 30-minute Fusion Fitness workouts, visit the Fusion Fitness website.
For videos of exercises mentioned above, visit the Fusion Fitness YouTube channel.
If you have any questions, contact me at [email protected].
Nic DeCaire is a 2014 DBT40 honoree and the owner of Fusion Fitness in Newark.