infuse - Finding Time: A Key To Exercising

Email article to a friend. Finding Time: A Key To Exercising By George James It was the night of the International dinner and the International students, clothed in a colorful array of costumes, were serving a delicious assortment of foods. Seated at my table, while we anxiously anticipated tasting the smorgasbord of delicacies around us, were some really terrific people. However, one of these fine comrades was telling me he had a problem finding time to exercise. How does one incorporate exercise in the midst of life’s busy schedule? Of course this is not just a dilemma with my dinner companion but with many others as well. “I just don’t have the time,” is the often-quoted phrase of the masses. On the other hand, we do make time for things that are truly important to us, and exercise isn’t one of those things for the majority of people. But, allow me to share something with all those who truly would like to exercise and really believe they just don’t have the time. First, my dinner companion was uncertain on how to even begin a quality exercise regimen. We often do not know where to begin or which exercises will give us the best results in the shortest amount of time. Therefore, many have the belief they should plug away with long laborious efforts that include five exercises per body part. This is most assuredly not the case. In fact, workouts that are very long often can cause over training, injury and many to quit. Let’s lay some smart ground rules that may apply to just about anyone. First of all “time”- we do not need a tremendous amount of it to have a successful exercise program, but we do need to exercise, and it should be challenging for any optimal results to be obtained. Also, begin at your own pace and not the local bodybuilder’s pace. It should be easy, at first, if one is unconditioned.
Now, my dinner companion was primarily focused on lifting weights, so I will focus on that. How often do we need to lift weights? Six times a week, five or four? Try two for maintenance. That’s right, just two lifting sessions a week will allow one to maintain overall strength. If one is a beginner, the results will probably come at a faster pace. Of course, for elite athletes and weightlifters, this most likely will not be enough, but for those with the tightest of schedules who are just looking to find a way to integrate strength training into a busy life, this could work rather nicely.
To obtain the best results, with a program such as this, there are a few things to consider. For instance, the American College of Sports Medicine recommends utilizing at least eight different exercises that cover all muscle areas of the body. It is also important to focus on major muscles of the body. When major muscles of the body are exercised, smaller muscle areas often assist the large muscle area; so overall muscle balance is maintained, while training areas such as the legs and back. Using a repetition range of 8-12 also works very well for nearly everyone. A program such as this could be performed on a Monday and a Thursday and last no longer than one hour for each session. If one chooses to get a little more ambitious, three days does appear to yield better overall results than just two days, but be consistent regardless of choosing two or three weight training days. The program described above is very suitable with machine-type apparatuses. Nautilus and Cybex are two popular names in this industry. These machines can be used in circuit fashion, with one exercise right after the other. Many YMCAs also use a training approach with a circuit system for their members. Once instructed correctly, using the machines is simple. Jesus is our role model. His life exemplified balance and harmony in all the key areas of living, which are physical, mental, social and spiritual. “Jesus grew in wisdom and stature, and in favor with God and men” (Luke 2:52). Time is often hard to find, but taking some time for exercise can be rewarding for our spiritual and physical health.