I've been reading a book called The 10-minute Total Body Breakthrough by Sean Foy. He says a certain combination of exercises done about 4 times a week, and 10 minutes of other activity such as washing windows, raking leaves, gardening work, etc., done on other days each can start to build fitness and even take some people pretty far. Less done more often is worth more than a lot done inconsistently. Of course, he has all kinds of moves spelled out, but Spark has tons, too.
He calls it the 4*3*2*1 interval training.
Four minutes of alternating 30 seconds (8 rounds) of high intensity and moderate intensity cardio moves like marching with knees high followed by low knees.
Three minutes of bodyweight resistance moves: legs, arms, legs
Two minutes of core abs or back moves
One minute of light stretching, such as forward bends and twists.
If a person really wants to keep it to 10 minutes, he recommends that the first two rounds be a little gentle to warm her up. Otherwise, she can do light warmup moves on her own. No stretching until the end.
Hope a few of you will join me! YOU DON'T HAVE TO USE THIS ROUTINE. Even if you want to go for a 10-minute walk, count that. Any consistent movement could be the gateway to more later. Non-exercisers who then start moderate exercise tend to binge less! Those of you who are already exercising, maybe this month you coudl drop in here to report your consistency and inspire us!
*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Three years and things are better than ever. nosdiet.com/
*Be happy with this moment. This moment is your life.
*Get to the next meal hungry! www.sparkpeople.com/myspark/groups_i
|1,441 Days since: I began the NO S lifestyle