FitBit: Get Fit in 5 Minutes a Day

Get Fit in 5 Minutes a Day. (Yes, 5 Minutes.) by HARLEY PASTERNAK

Now that we’ve gone over healthy eating habits, it’s time to move onto something weightier—strength training.

Strength training, or resistance exercise as I prefer to call it, is when a muscle or muscle group works against a certain resistance (dumbbells, body weight, water etc…) for a short period of time. Think: push-ups, squats, bench press.

When done consistently, resistance exercise has the power to transform your body from the inside out. Besides developing stronger, more defined muscles, research shows that strength training can also help raise your metabolism—meaning your body burns more calories at rest—increase bone density (fewer fractures!), improve balance and coordination, and increase insulin sensitivity. But many people still don’t do it. Why? I uncovered five common reasons:

1. They don’t have time.
2. They don’t have or can’t afford a gym membership.
3. They don’t have the know-how to do a complex program.
4. They’re intimidated by the images they see in infomercials for workouts such as Insanity or P90X.
5. They have been injured or are afraid of getting injured.

To combat these concerns, I kept two questions in mind as I did fitness research for my book 5 Pounds: What are the most effective exercises necessary to achieve the greatest results and what is the least amount of exercise you need to do to maximize results?

After months of study, two surprising truths emerged:

1. Short, intensive workouts are more effective than longer, endurance-focused workouts.
2. Variety is as essential as intensity to getting results.

Take this study published BioMed Research International as an example. Researchers divided a group of young men into two groups: One performed one six-rep set of nine upper body exercises three times a week; the other group did three six-rep sets of the same exercises. At the end of eight weeks, all participants experienced similar increases in strength but the one-set group—who spent nearly 70 percent less time exercising—lost significantly more body fat than the three-set group.

Seventy percent less time exercising! Imagine what you could do with that time. Actually don’t. Start experiencing it. The fitness portion of My 5 plan was created with this “less is more” philosophy in mind.

Here’s how it works: Do one resistance exercise for about five minutes, seven days a week.

That’s it.

Focusing on just one exercise a day works because you’re still able to generate enough intensity to break down muscle fibers and have enough time afterward to let them recover, which is when the fibers rebuild stronger and denser than they were before.

Get started with this 5-minute workout. Over time, as you get stronger, you’ll want to increase the weight you use and the time you spend exercising—but don’t worry, it will always be manageable.

Get Fit in 5 Minutes a Day













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FitBit: Lose Weight in 5 Steps

sole comparison

Fitbit has been  the biggest influence on my weight lost. I began with keeping tabs on doing 10,000 steps daily via my Fitbit watch. That part was easy as I enjoy walking the dogs around the my neighborhood first thing in the morning on an almost daily basis.  My worn-out boots are proof.  

Counting the calories and watching what I eat -- not so fun. I've gotten careless and the pounds have slowly been creeping-up. I need to review thru this article and feel revitalized.  

Per the FITBIT blog
 My 5 Plan:  The most effective and efficient behaviors we need to incorporate into our lives to lose the most amount of weight in the least amount of time. 

Summarized below. 
 Read the full blog H E R E

Step One: The No-Calorie-Counting Way to Eat Healthier 

Step Two: Get Fit in 5 Minutes a day. (Yes, 5 Minutes.) 

Step Three: The Power of 10,000 Steps 

Step Four: Three Ways Sleep Deprivation Makes You Fat—Plus 5 Ways to Get More Shuteye 

Step Five: Disconnect From These Devices to Drop Pounds 

 Complete post H E R E

For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is 

to come. 1 Timothy 4:8-10

Small Changes that Get Results

10,000 Steps

F I T B I T

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Fitbit HR, and more exercise for me

my fitbit HR

Every man that striveth for the mastery is temperate in all things.

Five "invisible exercises" that can lengthen your life

One change that will pay off seven-fold. That will make the biggest difference in your health—and in your life. Exercise.
Exercise remains the most important thing you can do for yourself. It beats regular trips to the doctor. It beats medicines and supplements. It even edges out diet—which is amazing, considering everything starts with our fuel.
Exercise is the one true wonder drug that exists. No matter what ails you, exercise will almost certainly help.
Have a cold? Regular exercise boosts your immune system.
Carrying more weight than you’d like? Nothing burns calories like exercise.
Want to live longer? One recent study found that every minute you spend exercising adds seven minutes to your life.
Exercise might be the most important thing you can do for your health. But, I know, it’s also the most difficult habit to sustain.
Sure—every January, gym memberships surge, and new promises to lose this winter’s weight are uttered.
But very few people adhere to these promises. At least not long enough to make a difference.
That’s why I feel like I need to harp on exercise every few months or so. We all need the reminder—myself included.
But beyond that—it’s unfair to expect you to do what few other people find possible.
Even if we want to, sometimes our schedule simply doesn’t allow it.
So today, I want to provide you an easy compromise. What I sometimes call invisible exercise.
It will take almost no time out of your day. It can be integrated right into your daily routine with little more than the occasional nudge.
It won’t require you to alter your lifestyle at all. But, if you practice the following five “invisible exercises” regularly, I guarantee, your life will improve.

1. Stand Whenever Possible.

West Point is one of the strictest places on earth. It requires enormous attention, rigid adherence to rules, and unending discipline.

But there’s one exception. If you feel antsy in a lecture, you don’t have to ask permission—you can simply stand behind your desk.

That’s how important it is to stand now and again. Our army knows it, and behaves accordingly. So should you.

2. Hold Walking Meetings.

Did you know most of history’s greatest thinkers did most of their greatest thinking while walking? That includes Isaac Newton, who wasn’t bonked by an apple, but was walking in his garden when one fell nearby.

Walking helps get the creative juices flowing. Indeed, a recent Stanford study found we are 60% more creative when we walk.

Walking is so good for the mind, that we can afford to view the invisible exercise that comes with it as a happy side benefit.

3. Park In The Shade.

Forget the closest parking spot. That doesn’t help you move much.

But sometimes the farthest can feel a bit lonely.

Try aiming for the shade. During the hot months, this will help keep your car cool and comfortable.

But since spots shaded by trees won’t often be next to the front doors of shops or restaurants, you can get a little extra invisible exercise in at the same time.

4. Skip The Car.

I know—this is America, home of the highway and the open road.

But most of us have at least a shop or two that are walking distance from home or work. Or if not walking distance, then biking distance.

Whenever you use that shop—or, hopefully, shops—walk there instead of driving.

You’ll get a better feel for your own neighborhoods. You’ll end up more connected to your community. And you’ll get plenty of invisible exercise—especially if your shopping includes a heavy item or two.

5. Stairs Every Time.

Most of us live, or work, in buildings with stairs. Use them.

Unless you’re in a skyscraper, pretend the elevator doesn’t exist. And if you are in a skyscraper, take a break during the day to enjoy a little time on the stairs.

Remember—this sort of invisible exercise will actually increase your creativity. It’s a great way to work on a thorny problem, or keep your creative juices flowing while on a conference call.

It’s also a wonderful way to introduce some low-impact, low-stress movement into your day.

At first, finding places to insert invisible exercise into your day may feel strange. But after a short time, it will become habit.

And this is one habit that can add years to your life. A little unfamiliarity in the beginning will be well worth it in the end.

by Leigh Erin Connealy, M.D.

REFERENCES

NPR, “Every Minute Of Exercise Could Lengthen Your Life Seven Minutes”, Carey Goldberg, March 15 2013 http://commonhealth.wbur.org/2013/03/minutes-exercise-longer-life

Greatist, “13 Unexpected Ways to Fit Cardio Into Your Routine”, Emily Shoemaker, November 8 2013 http://greatist.com/fitness/unexpected-ways-cardio-exercise

Stanford, “Stanford study finds walking improves creativity”, May Wong, April 24 2014 http://news.stanford.edu/news/2014/april/walking-vs-sitting-042414.html