ARTICLES / General / Short On
Time, Big On Results /
Share This Article
Short On Time, Big On Results
Exercise Plans For The Busy
Bicep Curl: Standing with weights and
palms facing out, curl weights up towards shoulders.
Keep elbows “locked” into side and exhale as you lift
the weight up. Develops bicep muscle and also
strengthens grip by developing forearms.
Tricep Kickback: This is great for firming up the back
of the arm. Start with one dumbbell and assume the same
position as in the back row. Bring the arm with the
dumbbell up so that your elbow is right nest to the
body. From this starting position, simply exhale as you
extend the arm back, squeezing the back of the arm. Keep
the elbow in tight. Inhale as you return to the starting
As you can see, even on the tightest of schedules,
something can be done. The important thing is to do
something and do it consistently. If you have more time
then the examples above, you’re on easy street and can
be quite flexible. One can also do some exercises one
day and the remaining exercises the next. For safety
however, only work the same muscle group every other
day. In weight training, a day of rest will do you more
good then harm.
Cardiovascular training can be done every day however.
It is also acceptable to do cardiovascular exercise in
the morning and resistance training in the evening, or
vice versa. This is known as a “split”.
There you have it. People who say they don’t have time
to exercise may be right-if you’re not exercising, you
can be more stressed, have trouble sleeping, wake-up
feeling tired and consequently not as efficient. I
guarantee, with the 20-30 minutes you invest in your
health a few days per week, the rewards will come back
ten-fold. When all is said and done, I’m confident you,
like many others, will find exercise doesn’t take time-
it creates time.
Good luck and drop me a note if you have questions or
specific challenges. You may also download a free chart
on stretching at www.anythingfitness.com to help guide
you on the journey to better health.
Sean Kenny is a certified fitness
trainer and internationally published author/lecturer on
health and fitness. He can be reached at