You only need to train 90 minutes a day if you're going to be in some pretty serious -- not elite, but serious -- athletic competition.
If you're not already lifting weights, this will do you pretty good for about 4 months (no weights needed):
As many times as you can in 20 minutes, 3x a week:
10x deep squats
10x pushups
6x pull-ups (you may have to buy a doorway pull-up bar)
If you can't do 6 pull-ups, start with a lower number and work your way up. After 20 minutes of that finish with 10 minutes of abs & stretching.
Go on a 20 minute run 3x a week. Stretch afterwards. This regimen will take up just over 2 hours from your week, but I promise it will make a big difference.After 3 months of this you'll be pretty bored with it. If you want to save money on a gym membership and/or free weights of your own, buy a kettlebell & Google some workouts for that -- good stuff.
Comments
You only need to train 90 minutes a day if you're going to be in some pretty serious -- not elite, but serious -- athletic competition.
If you're not already lifting weights, this will do you pretty good for about 4 months (no weights needed):
As many times as you can in 20 minutes, 3x a week:
10x deep squats
10x pushups
6x pull-ups (you may have to buy a doorway pull-up bar)
If you can't do 6 pull-ups, start with a lower number and work your way up. After 20 minutes of that finish with 10 minutes of abs & stretching.
Go on a 20 minute run 3x a week. Stretch afterwards. This regimen will take up just over 2 hours from your week, but I promise it will make a big difference.After 3 months of this you'll be pretty bored with it. If you want to save money on a gym membership and/or free weights of your own, buy a kettlebell & Google some workouts for that -- good stuff.
Excellent advice!
I jogged and lifted weights for years.
Then I got serious and started a program like this.
Try 500 of these Hindu squats:
http://www.youtube.com/watch?v=jPSVpo4mzNI
Then 100 of these Hindu pushups:
http://www.youtube.com/watch?v=NcW61Bb8uOo
Add in a chinup bar and some 5 Rites:
http://www.youtube.com/watch?v=APzA1W68y1E&feature=relat...
and you're set.
You chiropractor will thank you and your joints will thank you for the next 60 years or so.