Fitting in a quick 30 minute workout is the LEAST you can do for your body and to ensure a good quality of life as you age. Of course the recommended amount of exercise is at least 30 minutes most days of the week of moderate to vigorous exercise and 2 days of resistance training, but the following ‘quickie’ workout is a good start. If you are a more advanced exerciser, modify these exercises by adding more resistance. Try to rest no more than 15 seconds between each set and 30 seconds between each exercise:
1. Beginner Squats: If you are not used to doing squats, try using an exercise ball to help you maintain proper form throughout the sequence. Squats are great since they work multiple muscle groups including hamstrings, glutes and quadriceps. As you descend, be sure to sit your hips back to help your knees stay behind your toes and engage your abdominals throughout the exercise. As you come back to a standing position, try don’t lock your knee joints. Perform 2 sets of 12 repetitions.

When you can maintain proper form with the ball, remove the ball and progressively make the exercise more challenging by adding an overhead press with dumbbells.
2. Rear row: Begin with one foot in front of the other in a staggered stance with the front leg bent while supporting your upper body with one of your hands. Holding a dumbbell, bring the elbow up and back toward the wall behind you. Keep your shoulders relaxed and be sure not to twist your upper body as you raise the weight. Do 2 sets of 12 repetitions with each arm.

3. Push ups: A great exercise that strengthens chest, tricep and core muscles and requires no equipment. For both the full and modified versions, be sure to keep your hands a little wider than your shoulders while the placement of your feet should create a straight line with your shoulders. As you descend, keep your core muscles engaged and your back straight. If this is too much work, try placing your knees on the floor and perform the same movement.

For variety, place an exercise ball under your knees, hips or feet. Perform 2 sets of 12 repetitions.

4. Lunges: Great for strengthening the quadriceps and glutes. Take a big step forward bringing one foot in front of the other with about 3 feet of space between the front and back foot (more space if you are taller, less if shorter). Maintain an upright position with your upper body while you bend both knees while keeping the front knee behind the toe. Step back to the starting position and repeat with the other leg. Increase the challenge by adding dumbbells and adding shoulder presses before you take each step forward.

5. Bicep curls: These can be performed in a standing, seated or lying position however we will focus on the standing position. Standing with your feet a little wider than hip width apart, begin with your arms holding the dumbbells comfortably at your side. Keep your elbows close to your waist as you curl the weights up toward your shoulders and back down again at an even pace. Repeat for 12 repetitions.

6. Shoulder press: These exercises can also be performed from a standing or seated position. Holding the weights in your hands, sit or stand with an upright posture with your shoulders down and away from your ears and your core muscles engaged while you raise the weights over head and slightly in front of your head, not behind. Repeat for 2 sets of 12 repetitions.

7. Bicycle crunch: Lying on your back, place your hands behind your head as you bring one knee in to the opposite shoulder while extending the other leg out. Try not to relax your upper body on the floor at any point during the exercise. This exercise is great for strengthening your abdominal muscles, specifically the obliques. Repeat for 2 sets of 25 repetitions on both sides.

These strengthening exercises should take about 20 minutes to complete if you are taking the recommended amounts of short rest periods between sets and exercises.

Wrap up your workout with 10 minutes of interval cardiovascular training using a treadmill. Start by walking at a moderate pace for about 1 minute. Increase the pace until you are walking or running at the highest speed you can tolerate for 30 seconds and then decrease the speed until you are where you started for 30 seconds. Continue this pattern for 4 minutes. Take the next 4 minutes using this same pattern, but using resistance as the variable instead of speed. Spend your last two minutes stretching, making sure to hold each stretch for about 10 seconds.

This 30 minute quick exercise routine should be modified as you progress and of course as you find more time throughout your week to exercise. More cardiovascular activity is needed during the week so make it a priority to find time to fit it in. Exercise is only one piece of your prevention plan, nutrition is just as important.

Thanks for reading! Have a healthy week!

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1.  Even if you are trying to lose weight, snacking is NOT off limits.  Eating more often throughout the day can actually help you lose weight.  The key is to choose snacks that have a healthy mix of complex carbs, protein and fat.  You will avoid binge-eating by eating healthy snacks throughout the day, and more easily control your portion sizes.  Try these ideas:  whole grain crackers with cheese (light), hummus with carrots, a piece of fruit and handful of nuts, or yogurt with granola mixed in.

2.  If you choose a snack that comes prepackaged, be sure to read the label to check the recommended serving size.  Depending on the product, the manufacturer may define a serving size as something much smaller than you were expecting.  It’s best to get a bowl or a plate and approximate the serving size instead of eating directly from the bag.  Remember, fresh is always best so avoid prepackaged snacks as much as possible. You may need a higher level of education just to pronounce the chemicals that are used!

3.  Snack for a purpose. Snacking should be looked at as something healthy to eat to keep you satisfied until you can sit down for your next meal.  While there are many snacks that will make you feel full initially, a snack that combines fiber and protein is digested more slowly keeping the food in your stomach longer.  A lot of foods that are high in fiber are also high in water and low in calories, which makes them a great option when you are trying to lose weight.  Here are some fiber + protein combinations to try:  celery and cottage cheese, peanut butter and apples, or yogurt with raspberries.

4.  Don’t forget those beverages!  If you are drinking anything other than water with your meals, be sure to count the drink as either part of your meal or your snacks for the day.  For example, if you are on a 2000 calorie diet, and your meals add up to 1500 calories, then you have 500 calories left for snacks and drinks.  The prepackaged 100 calorie snacks are great for controlling your calorie intake, and they are admittedly very convenient, but they are also prepackaged and usually contain many things other than nutrients like chemicals that are not easily pronounced. Fresh fruit is the best choice at only 75 calories in 1 cup of blackberries, 23 calories in 1/2 cup of cranberries and 56 calories in 1 cup of cantaloupe.

Making snacks a part of your everyday diet is very important to any weight loss program.  The appropriate choice of snacks will be different for everyone, but be sure to count calories from snacks AND beverages as part of your daily caloric intake.  Keep protein and fiber on the menu as part of your snacking choice to help you feel full longer and to avoid overeating at your next meal.

Visit http://www.milehighfitness.com/denver_personal_training_events.html to find a fitness class near you!

Have a healthy week!