- 追加された行はこの色です。
- 削除された行はこの色です。
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The 5 Minute Workout
The most important part is to just start. Once you start, you have now broken new ground in your fitness journey. The whole point of these workouts is to create something that looks doable and as close to fun as we can make it to change your mental approach. The last feelings we want to have is the feeling of dread and wanting to avoid it. When we turn something into a dreadful chore, the more we will start to fall off of doing it.
When you have established something as a habit, it becomes second nature and you just do it. The avoiding no longer takes place, instead, action takes place. The easiest way to start turning something new into a habit is to make it as fun and enjoyable as we can. Remember, you do not HAVE to do any certain movements. Just as I did after my 2 months of bed rest, pick the movements you like as long as you do it. In the beginning, there is no problem with cherry picking. The key is to get started. The key is to take action. We are making this as enjoyable as we can so we can just START.
When I first started getting back into fitness after my infection was gone, I knew I had to go very easy on myself. Not only was I completely out of shape, but I had a leg that was recovering from 2 back to back surgeries. So I chose home movements and workouts that were good for ME. You can do the same. If for instance, you have never worked out before or have not worked out for several months, you can choose movements that you are better at right now and turn it into a 5 minute workout just to get back into moving. I was not angry at myself that I couldn't do squats at the time, I just accepted I could not do them and did workouts with abs and arms instead. For example, my very first "workout" after my recovery was this: On a 6 minute timer: On the odd minutes: 10 pushups On the even minutes: 15 sit-ups This was my very first workout and it was all I did for the day.
It accumulated to a total of 30 pushups and 45 sit-ups, which I was very happy with. It also worked a little of my engine and cardio for the first time. Since my body had spent so much time doing nothing, I knew this was a good start. This workout is essentially called an "EMOM", which stands for Every Minute On the Minute. EMOMs are great and can be used for everything. You can combine any movements in endless amount of ways in an EMOM. So going back to choosing movements that are best for you at the time, let's say instead of not being able to do squats like me, your upper body is unable to perform full pushups. Then switch out the pushups for something like this: On a 6 minute timer: Odd Minutes: 30 second straight arm plank Even Minutes: 15 sit-ups Planks on your hands are a great way to work up to pushups as they work the stabilizing position at the top of a pushup. Or instead, you can perform a pushup onto a couch or from your knees for another great way to work that same movement. The key to programming these EMOMs is you want to keep the reps to something that takes around 30-45 seconds.
That way you have enough time to catch your breath and transition to the next movement. You can also do a workout similar to my example in the last chapter and make it 5 minutes! Here is a 5 minute workout with built in rest: Set your timer to 5 min: 2 minute amrap: 10 mountain climbers 20 high knees *Rest 1 min 2 minute amrap: 5 push-ups 10 air squats Amrap stands for As Many Rounds As Possible. So when given a time, start at the top and go through the round of the movements, then start at the top again until the time is up. This is a great way to breathe through your movements and focus on quality, not reps. Let the timer do the work on letting you know you are done. You just do the exercises and focus on control and good form. We are not racing here. We want to get good quality reps in for your body and your muscles.
This is also the perfect way to gage how much time you have spent working out. I prefer to program timed workouts because then you do not have to stress about rushing to get the workout done because you have somewhere to be.
Set your timer and just move through it until the timer is done. Then you know exactly how much time you spent working out. Or let's say yesterday you did a lot of upper body and you want to do only leg movements. Pick your favorite 3 leg movements and mix them together: 2 minutes: 10 lunges (5 each leg) 10 high knees *Rest 1 min 2 minutes: 10 lunges (5 each leg) 10 air squats So the lunges repeat but the movement combined with the lunges change, giving it a full ranged leg workout. Another amazing short workout is the tabata. Tabata is a style of workout that is 20 seconds on, 10 seconds off.
It is only 4 minutes long so a total of 8 rounds. You can download apps on your phone such as WeTime that will do all of the work for you. It looks like this: On a 4 minute timer: :00 - :20 burpees *rest :10 :30-:50 mountain climbers *rest :10 Then start at burpees again until 4 minutes is up (total of 4 rounds). You can do all sorts of things with tabata. You can create a full body workout and alternate between burpees and mountain climbers, as this one does or you can create a legs tabata and alternate between squats and lunges or you can do abs tabata and do front planks and side planks. Pick any 2 movements or if you even want to pick 4 movements and do 2 rounds of that, you might prefer that instead.
Below are 12 great simple exercise movements you can do at home with absolutely nothing except for a chair or couch to combine into any sort of workout. In the end of the book, I provide pictures and descriptions on how to perform each movement. I provide 2 options in case you prefer to do the second option better.
About author
I am certified in addiction counseling, public health, health education, mental health and I am also an AIDS-certified registered nurse with more than 30 years of experience and founder of Hindi health point
https://www.hindihealthpoint.com