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Between carting the kids to school, cooking dinner, working a full-time job and the million other things that need to be done on a daily basis, who really has time to workout? If this lifestyle sounds familiar, or your gym clothes have gone unworn for far too long, you know that exercise falls at the bottom of the to-do list, if it even makes it on there. Unfortunately, busy schedules prevent many people from staying active even though it’s a crucial element for a healthy lifestyle.
The Mayo Clinic recommended you get 150 minutes of moderate aerobic activity a week. Even at just over 21 minutes per day, it can still be difficult to find time to workout. However, that doesn’t mean you should skip it. Just fit it in where you can, and the office is a great place to do that. Here are three exercises you can do at work:
“Walking is a great moderate aerobic activity that can be done while at work.”
Big, bouncy exercise balls are becoming the new office chairs. Without a back to lean into or armrests to slump over, you can focus more on how you’re sitting, which means you may end up with better posture. Additionally, you can get a mini workout in all day long. After all, there is a reason this equipment is found in nearly every workout facility. Physical therapist Cheryl Soleway explained to NBC News that your trunk and abdominal musclescontract to keep your balanced on the ball – otherwise, you’d fall off! Utilizing these muscle groups throughout the day is just one extra thing to promote a healthier lifestyle and get in a few more minutes of exercise.
The lower half of your body is covered by a desk when you’re in the office, which provides the perfect opportunity to get in a discreet workout. Try doing leg lifts every afternoon. To perform this exercise, extend one leg out directly in front of you while you sit in your office chair, holding this position for two seconds, Forbes explained. Then, raise the leg as high as it can go and hold for another two seconds. Do this 15 times on each leg to work your lower muscles.
You can always leave a pedal exerciser under your desk, too. By just pedaling away while you type, you can get your workout in while you’re doing your job.
Walking is a great moderate aerobic activity that can be done while at work. Find every opportunity you can to get in a few steps. Take the stairs rather than the elevator when heading to lunch. Walk across the office to talk to someone instead of picking up the phone. Or simply stroll around the office every hour or so.
Kill two birds with one stone by exercising outside. You not only burn some calories, but you’ll also get that much-needed breath of fresh air. To do this, you may have to rearrange your schedule a bit. For instance, save room in your afternoon break for a walk outside. You may benefit from bringing a more practical shoe option to change into before taking your walk.
Need some encouragement to get that at-work exercise into your daily routine? Always have a personal massager on your desk. Not only will it deliver neck and back pain relief to the tension built up from slouching in an office chair all day, but it also makes for the perfect post-workout reward.
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Endurance athletes who take part in marathons, triathlons or century bike rides typically have fitness goals of strength and stamina. Your body needs to be strong enough to carry you long distances, and it needs to have the proper training in order to function for extended periods of time.
Before a race it’s crucial to plan a training program to prepare, and most of this will include running or cycling through intervals of faster and slower speeds, up and down hills and longer and shorter distances. It should also include cross training with strength exercises and core workouts such as Pilates for total body training.
Another factor that should be included in a pre-race program is athletic recovery and stretching. Whether you’re a new or seasoned endurance athlete, you’ll be putting your body through more intense challenges, which is sure to leave you with sore muscles from time to time, but it can also increase your risk of injury. To prevent getting hurt and having a setback, you need to take the proper precautions, which include stretching and massage.
A century bike ride will take you 100 miles, and it will certainly test your mental and physical prowess. This may seem like a lofty goal, but it’s certainly an achievable one that many endurance cyclists aspire to complete.
Being able to bike 100 miles requires serious commitment, dedication, planning and training. Once you decide to take part in a century ride, you need to starting working at least eight weeks beforehand to prepare your mind and body for the challenge ahead. Your training program should consist of long and short rides as well as intervals of different speeds, resistance levels, terrain and hills. It’s also a good idea to cross training with weight lifting to strengthen your muscles and exercises such as Pilates that provide stretching and improve posture.
Another key component is nutrition. Your body won’t be able to last long if it is not being fueled properly. Even slight dehydration can completely zap your energy levels and cause sore musclesand cramps. If this does happen, giving your muscles a massage can help. Additionally, eating the right amount of carbohydrates and fats is needed to fuel your muscles and provide you with the nutrients to keep you going mile after mile. You’ll certainly want to pack snacks to stop and eat during your ride to replenish fuel sources, curb hunger pangs and boost energy. Remember not to pack any foods that are too heavy or hard to transport. A muffin may sound delicious, but it can be messy to eat. Also, be sure not to try any new foods in case it affects your stomach negatively and you have to stop mid-race.
Here are some tasty, helpful snack options to pack for your century ride:
Whether you’re preparing for a cycling race, training for a triathlon or simply appreciate the exhilarating cardio workout you get from riding, your body (the lower half in particular) is certainly being challenged.
Most of your focus will be on the meat of your training – developing programs for each ride to incorporate different terrain, speeds, hills and other aspects of riding itself. But it’s also important to remember that your training doesn’t stop once your session ends. In fact, time spent after you hop off your bike is just as important as time spent on the saddle. Cooling down and taking part in athletic recovery reduces your risk of sore muscles and injuries, which can sideline you and set you back in your schedule. This is especially problematic if you are on a deadline for a race.
After each bike ride you should be taking the time to stretch out your muscles and allow your mind and body to return to their resting states. It’s also useful to incorporate self massage into your routine each week, especially after an intense ride. Massage will help loosen up muscles even further, which is important so you don’t create any imbalances.
There are several key muscles you should focus your massager on after a bike ride: