Not only does it help the overall physical health of people with any degree of fitness, it also has been proven to have a surprising overall effect on mental health and confidence.1,2
As this knowledge becomes more mainstream and people become more aware of the detrimental effects of obesity, the question remains: Why aren’t people getting their exercise? For some, it’s a matter of discomfort (which is a topic for another time). However, many people, especially those who have a heavy work schedule and/or who are parents, find that the issue is time. They may mean well, but when duty calls, exercise is one of the first things to fall by the wayside. Here’s a selection of 20-minute workouts designed to help with weight loss that can fit into any schedule.
This may sound like a bit of a surprise to start with. Most people looking to lose weight focus on cardio, and while that is essential, going for just one type of exercise is a mistake. Weight training helps build muscle, and even at rest, muscle burns more calories than other tissues.3 A good starter weight routine would go something like this:
One reason why 20-minute workouts are so great is because it’s easier to be more intense when you’re shooting for a shorter period of time. Here is a great example of a workout you can do outdoors, and the only tool you need is a park bench or something similar. For this workout, do each of the following activities for four minutes, with a one-minute rest between each set. High intensity workouts are just that, intense. It can be beneficial to support your joints with an advanced joint health enzyme blend, like
If you’re trying to look good for the summer, you want to focus on developing your upper body. This workout is designed to do just that.
On the other hand, perhaps you want a more laid back approach to your workout routine. Yoga is great for helping lose weight while keeping calm. Here is a good starter workout that helps you stay flexible. Be sure to hold each pose for 30 seconds if you can, working through all 12 poses to complete the workout.
The reason why we give special attention to seniors is that, while they can benefit from a workout just like anyone else, they are more likely to have certain restrictions that keep them from being active. It’s still worth trying, though, as physical activity is important to staying independent and managing certain aging and illness symptoms.
It’s important to remember that there are plenty of other options out there for your workout. These are just some of the ways to get the most from a workout in a short amount of time. Ideally, you should also be looking for other fun outdoor physical activities you enjoy. There are other things you may want to do to make sure your body gets the most out of your workouts.
Effective workout regimens and a proper diet are the two cornerstones of weight loss, but you can support your efforts in these areas with clever use of supplements. One such example is apple cider vinegar. Studies have shown that apple cider vinegar has helped with weight loss efforts via lowering appetite, among other benefits.4 Enzymedica’s Apple Cider Vinegar Capsules contain the sediment known as “the mother,” which is believed to be a source of many of the benefits. In addition, it avoids the taste/dental issues that can arise from drinking liquid preparations.
1. Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. CMAJ. 2006;174(6):801-9.
2. Vina J, Sanchis-gomar F, Martinez-bello V, Gomez-cabrera MC. Exercise acts as a drug; the pharmacological benefits of exercise. Br J Pharmacol. 2012;167(1):1-12.
3. Wang Z, Ying Z, Bosy-westphal A, et al. Specific metabolic rates of major organs and tissues across adulthood: evaluation by mechanistic model of resting energy expenditure. Am J Clin Nutr. 2010;92(6):1369-77.
4. Darzi J, Frost GS, Montaser R, Yap J, Robertson MD. Influence of the tolerability of vinegar as an oral source of short-chain fatty acids on appetite control and food intake. Int J Obes (Lond). 2014;38(5):675-81.
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Far from a fad, the microbiome is becoming a huge opportunity for growth in both wellness and medicine, with a large body of ongoing studies revolving around it. Some may be surprised to find out how much the microbes in the gut affect our overall health!