Got 20 Minutes?

Perspective.  Keep moving forward.  Learn fromt he past do not dwell on it. (I can use improvement on this one.)  This post is for those who cannot ever imagine themselves running a marathon. (for example)    Do not make that your first fitness goal.  I have run half marathons in a reasonable time and it is not easy.  I think someday I will be able to run a full marathon. However, you do not wake up one day after lounging on the couch for the whole year and run a marathon.  It is like trying to eat the whole elephant.

You must tackle the problem in small bites.  The first thing is to NOT aim for running a marathon.  It is a nobel goal, but unless you have trained for it it will be overwhelming.  In all likelihood you will be inundated and give up.  Shoot for a smaller goal.  Like running a mile in 15 minutes on a track.  if that seems outrageous then go for 1/4 of a mile in 4 minutes.  If you cannot do that, and do NOT get discouraged.  Set a goal you think you can do.  Try it.  If you make it great, now raise the goal a little.  Keep moving and at a later date try the bigger goal.

People, there are individuals out there who can barely get up a flight of stairs without breathing hard.  They are NOT failures.  They need encouragement and help to get better.  As always consult your Dr. before starting an exercise program.  We want you to get healthier not keel over!

Assuming the Dr. gives you the thumbs up. The next thing is "But I do not want to live in a gym. I do not want to be a gym rat."  Here is something you can do in 20 minutes.  First warm up and stretch.  If that means take a small walk at a moderate pace that is fine.  The goal is to get the blood moving.

Once you are warmed up and stretched do the following.  They have smart phone timer apps for this.
    1. Do an exercise as hard as you can for 20 seconds.
    2. Rest for 10 seconds.
repeat steps 1 and 2 8 times.  You may have some fade.  That is okay.  By fade I mean your hard times may not be as vigorous.    These are called tabatas.  They help burn fat.
Rest for 2 minutes.

If you can do it again.  each tabata takes 4 minutes so with a 2 minute rest between you can do 3 sets in under 20 minutes.  If you cannot do 3 sets do as much as you can do.  You will be very tired at the end.  Afterwards cool down, take a slow walk or jog, and let your heart rate go back to normal.  Stretch.

You can do this in under 30 minutes.