How do I exercise with so little available time?
I have some great news for you! You do NOT need to spend hours at the gym, sweating and straining and taking time away from things you would rather do.
The Ease on Down program reviews the various options for exercise. For weight loss, new research is showing that the best way to lose fat for hours after exercising is through short spurts of maximal exertion exercise. Each spurt takes less than 60 seconds to do (if you can do it longer, you are not exerting hard enough).
You need to do 4 of these spurts per day, 3 to 4 days per week. These can be done over a 15 minute block of time at a gym or at home, or can be split up at 4 different times during the day–before work, lunch, after work, evening. Everyone has 4 minutes per day for exercise.
My doctor says I can get all the vitamins and minerals I need from my food. What is your opinion on this?
I used to say the same thing to my patients, back in the days before I studied healthy alternatives. It is the party line of allopathic medicine, although that is starting to change. Here's the bottom line, and I'll follow up with some info on what allopaths are now doing:
6 responses so far ↓
1 Jean // Aug 13, 2010 at 9:52 am
What kind of exercises can you do at home or at the gym to lessen the time you exercise?
2 Susan Cropper // Aug 13, 2010 at 12:22 pm
You’ve got to be kidding — but I know you’re not, not your style - I am definitely going to try it!! I do various things during the day, and after I get into bed [with leg-lifts and horizontal biking] but this could easily be added — remembering’s the only trouble - ha! = can be changed with HABIT, tho.
SC
3 Susan // Aug 13, 2010 at 6:54 pm
Did I miss something? What are some examples of these high intensity 6o-second spurts?
4 Martha // Aug 16, 2010 at 2:34 pm
I agree with Susan - Where’s the info about the exercises. I googled “Ease On Down Exercise Program” and got this site - BUT no info about the exercises. HELP ! Thanks Dr. Stan.
5 Dala Evans // Aug 16, 2010 at 4:19 pm
I bought an exercise program on the http://www.t-tapp.com website that has an exercise called “ho-downs” that qualify as short spurt intense exercise. They take about 1-2 minutes and when done several times a day, cause you to lose weight and, more importantly, inches. Check out their website. You may be able to acces the exercise video for free. Just knock around it and see.
Dala Evans
6 Dr. Stan Gardner // Aug 22, 2010 at 8:06 am
Jean, Because I play basketball and tennis, I do high intensity spurts in both of those sports. In basketball, I run and shoot quickly, as hard and fast as I can. Somewhere between 40 to 55 seconds I cannot jump and shoot another shot, am breathing hard, and must take a break. I can do the same with footwork in tennis against a back board. At work, try running up 5 to 15 flights of stairs. At home, try doing sit-ups while lifting small weights. In the gym, increase the intensity of the bicycle, increase the speed of resistance training, run fast on the track or increase the slope and speed of the treadmill. The ideas are endless–you just need to be able to do it for at least 30 seconds, but cannot do it for longer than 60 seconds. do 4 to 8 of these daily, 3 to 4 days per week. (My maximum in any one day has been 6–usually I can do only 4.) Just don’t hurt yourself the first time you do it, and then have to rest and heal before being able to resume exercising.
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