Life ain’t easy. Just like a car can get a flat tire or battery on the highway, a million things can lead our minds, bodies and souls to slow down, burn out or even blow a fuse.
So what do we do when our car breaks down? We call for roadside assistance. If only there were the equivalent of the AAA for your mind, body and soul to pick you up, fix you and send you on your merry way with a new battery and a full tank of gas.
Fortunately, there is, and after a long wait being stuck in a rut, assistance has arrived. We are that help, and after a quick read of this manual – we’ll have you back in shape in no time.
Just like a car needs oil, water and servicing regularly, we need to look after ourselves inside and out. So, whatever failed relationship reason has made out of shape, it’s time to get back out there on this highway we call life. I feel a song coming on…
Akin to leaving your car in the garage for months, our bodies get rusty. You’ve got to give your car a run out every once in a while or it doesn’t start, so here are some exercise tips to help you get back on the horse and not fall off the wagon again. Is that too many metaphors?
Of course, if you’ve been in a slump for a while and are out of shape, we still want you to take it easy. You can’t go peddle-to-the-metal right away. Stretching and warming up is not only beneficial, it’s essential as (because you’ve not exercised in a while) less blood flows to your joints. Therefore, you should extend your warm-up a bit longer than you used to.
Incidentally, Yoga and Tai Chi are wonderfully gentle ways to begin exercising after some time in prison away.MIDDLE OF THE ROAD
Okay, now we’ve warmed up, it’s time for some real cardio. A great way to get back in shape is, of course, walking or jogging; either in the fresh air or on a treadmill. An hour a day for a month won’t necessarily tone any muscle, but will see the pounds falling off you.
Brad Schoenfeld, PhD and author of The M.A.X. Muscle Plan suggests the fastest way to get back in shape is with his 45-minute transformation workout:Perform each exercise for 8 to 15 repetitions, depending on whether your goal is muscle endurance (lower weights, higher reps) or strength (higher weights, lower reps), and go from one move to the next taking as little rest as possible. Do the circuit 3 times in 45 minutes twice a week and you’ll see quick results.
Of course, combining weight-training with cardio is another great way to get back in shape, speaking of which…GONE IN SIXTY SECONDS
Okay, not quite gone in sixty seconds, more like 420, but trying The Scientific Seven-Minute Workout every day for a few weeks will turn those love handles into go faster stripes!LIFE IN THE FAST LANE
We’ve arrived at our final destination, the town of HIIT, Population: You!
We believe High-Intensity Interval Training is the best way to get back into shape because it gets your heart rate close to its maximum then lets you rest briefly before you do it all again! The Body Coach, Joe Wick has a great HIIT workout video for beginners.
From plain old squats and lunges to plank pike jumps, there are dozens of HIIT exercises to choose from so just pick the ones you love the most.
HIIT also helps you burn fat faster: A 2012 study on speed exercise (HIIT) saw participants perform 5 x 30-second sprints on a stationary bike, each sprint separated by four minutes of active rest. After the two and a half minute sprints (total) the participants had burned an average of 200 EXTRA calories than participants who exercised normally. In essence, a couple of minutes of hard exercise can lead to all-day calorie burn. That’s a lotta bang for your buck.
We’ve reached the end of our horsepower-fuelled advice. Adhere to these easy-to-follow tips and you’ll lose weight, tone muscle and look and feel much healthier as you navigate the highways and byways of life.