Weights and Cardiovascular Exercises for Busy People
- In This Quick Guide:
- Upper Body Exercises
- Lower Body Exercises
- Quick Cardiovascular Workouts
Lifting weights and getting cardiovascular exercise doesn’t need to take a lot of time—thirty minutes a day is all it takes. By alternating exercises over different days of the week, you can get a well-rounded workout that is not redundant or time consuming. Here are some exercises that can get you what you need, fast!
Upper Body Exercises
Most of the following exercises can be done at home and only require 10 to 20 minutes of your time. You can start with 2- or 3-pound hand weights and you can work your way up to a heavier weight, if you wish. A few of the exercises rely on weight machines or an incline bench found at your local gym.
- Warm-Up: It is always important to allow yourself to warm up before, and cool down after a workout. This is easily done by tightening then relaxing the muscle you are exercising, while practicing the movement of the exercise without using any type of weights.
- Overhead Shoulder Press: From a seated position with a free weight in each hand, place each weight so it is level with (and to the side of) each shoulder. Slowly raise each weight upward until your elbows are straight, hold to the count of three, then gently bring them back to their original position. Be sure that your seat offers proper support and keep your back flat against the back of your chair. Do three sets of these exercises. Each set consists of ten repetitions, and will help to keep your shoulders tight and toned.
- Shoulder Flies: Stand or sit with your free weights in each hand. Both hands will be at rest at the middle of your waist. From this position, you will lift your elbows out to both sides, like you are pouring a pitcher of water, until they are level with your shoulders. Count to three. Be sure to keep your elbows locked. Then, slowly release your arms and bring them back to their original position. Three sets of ten repetitions of this exercise will help to develop well-rounded, firm shoulder muscles.
- Chest Flies: Lie flat on a bench with your feet firmly on the ground. To start, hold a free weight in each hand, bend and lock your elbows, and place each weight together directly above and away from the center of your chest. Pull the weights away from each other (keep your elbows locked) until they come to rest a few feet away from either side of your chest. Count to three. Then return them to their original position. Do three sets of ten repetitions of this exercise to keep your chest and breast area fit and firm.
- Reverse Shoulder Flies: This exercise is performed exactly like Chest Flies except you will be using an incline bench and be lying on your stomach. From this position, you will be exercising the back of your shoulder area. Do three sets of ten repetitions each of this exercise.
- Bench Press: Lying flat on a bench with your feet firmly on the ground, you will grab the barbell in front of you—making sure that each hand is about shoulder-width apart—and push the barbell away from your body until your arms are almost straight. Then bring the barbell back toward your chest, right across the top, and stop a few inches away from it. Repeat these movements and add weight as needed. Do three sets of ten repetitions of this chest-area exercise.
- Arm Curls: From a standing or seated position with your hands in front of you, grab the barbell with both hands (palms facing toward you) and then pull it up under your chin and above your shoulders. Be sure to bend your elbows. Next, slowly straighten your elbows so that the barbell returns to its original position. (If you are standing and using a free weight, the barbell will rest below your waist.) Repeat these movements by doing three sets of ten repetitions. This exercise will help to strengthen and tone your biceps.
- Hammer Curls: From a seated position with your arms on either side of you and a free weight in each hand, bend your elbows and lift the weights upward until they almost touch your shoulders and then return them to their original position. Hammer curls will tone and help build larger biceps when you repeat this exercise for three sets of ten repetitions.
- Triceps Dips: From a seated position, you will hold a free weight on both sides of you and (with your elbows bent) you will push downward and straighten out your arms until they have reached their full extension. Then, you will bend your elbows and allow them to return to their original position. Three sets of ten of these muscle-toning exercises will help to eliminate or prevent loose skin under your upper arms.
- Sit-Ups: Lie on the floor with your hands behind your neck. Raise yourself to a sitting position by utilizing only your stomach muscles. Then, return to your original position, lying on the floor. Be careful not to apply much pressure to the back of your neck—your hands are just there for support. For a firm, flat, and chiseled tummy, do as many sit-ups as you can—and try to do more every time you exercise.
Lower Body Exercises
All of the following lower body exercises can be done in 20 to 30 minutes. As with the upper body exercises, some require a weight machine while others use 2- to 3-pound free weights. All will leave you fit, firm, and ready to go on with the rest of your day!
- Leg Curl: While lying facedown on the bench, you will hook your ankles behind a cushioned bar on the weight machine and bring your heels up toward your buttocks by bending your knees. You’ll stop a few inches away from your buttocks and then slowly release the weight back to its original position. Doing three sets of eight repetitions of this exercise will help you develop firmer hamstrings (backs of the legs) and a well-rounded behind.
- Leg Press: Lying face-up with your knees bent, you will place your feet against a pad on the weight machine and extend your legs up and away from your body until your legs are almost completely straight. Then, you will bend your knees to bring the weight back to its original position. Do three sets of eight repetitions of this exercise to increase the strength and firmness of your front thighs and buttocks muscles.
- Walking Lunges: Stand with your feet apart and one free weight in each hand. Begin to walk from one side of the room to the other taking large “lunging” steps—make sure that the knee of your back leg almost touches the floor each time you take a step. Doing a few sets of these exercises will you to develop your thigh muscles.
- Calf Raises: This exercise can quickly be done at home or throughout the day if you are going to be standing for a long period of time. Calf raises start from a standing, flat-footed position. From here, you raise up to rest on the balls of both feet (hold for five seconds) and slowly release to lower back to your original stance. Doing calf raises as often as you can will help to give you shapely calf muscles. You can also do this exercise while holding a small free weight in each hand—try to do three sets of twelve repetitions.
Quick Cardiovascular Workouts
Here are some quick ways to exercise your cardiovascular system to help burn unwanted fat and assist in healthy weight maintenance. Any of the following cardiovascular exercises should be done three times a week or more for maintenance of your overall physical health.
- Walking: The great thing about walking is it can be done just about anywhere, at any time, for any amount of time. If you are new to cardiovascular exercises, start by looking for any opportunity to walk. Instead of taking an escalator, an elevator, or a car when traveling short distances—walk! You can also start out with taking short walks around your block, limiting the distance you walk to your immediate neighborhood. You don’t want to walk too far away from home and then be too tired to walk back. Walk at a pace that is comfortable for you and eventually increase your pace to a faster walk as your body adjusts to this cardiovascular exercise. Increase your distance, too! Try to work up to a 30-minute brisk walk. Be sure to wear running shoes that offer your feet proper support, both for comfort and to reduce the risk of injury.
- Running: After you have tried walking and have graduated to a very fast walk, you are ready to try running. Limit your runs to short distances around your neighborhood before attempting long distances or signing up for a marathon! Gradually work your way up to a 45-minute jog at a pace that is comfortable for you. Focus on increasing the distance you jog so that, over time, you are jogging for 40 to 45 minutes.
- Jumping Rope: Jumping rope is one of the quickest and easiest ways to begin cardiovascular exercising. All it requires is a jump rope that is long enough for you to swing under your feet and above your head when you hold one end of the rope in each hand. Start out jumping rope for as long as you can, and gradually work your way up to 10 or 15 minutes.
- Biking: Biking is one of the quickest and most convenient ways to exercise your cardiovascular system. Stationary bikes are convenient because you never have to leave the house and you can stop at any time. Start out biking for 10 to 15 minutes and gradually work your way up to 20 to 30 minutes. See if you can bike longer distances in shorter amounts of time each time you bike or use a stationary bike. Your stationary bike will tell you the distance you would have traveled on a regular bike.
- Aerobic Classes: Aerobic classes are great ways to start cardiovascular exercising. You can start by renting or buying a low-impact cardiovascular exercise DVD of your choice, and performing along with it a few times a week. There are a wide variety of exercise DVDs available. Most offer a maximum amount of cardiovascular workout in a minimal amount of time, usually 20 to 30 minutes. Alternately many gyms offer a wide variety of aerobic classes. Whether it is kick-boxing, dance aerobics, or Pilates—pick an exercise class that interests you.
As with any exercise program, it is important to check with your health professional before beginning. Also be sure to warm up by stretching before any exercise or cardiovascular workout. No matter how busy or out-of-shape you may be, it is easy to find a thirty-minute exercise and cardiovascular workout that works for you. The health benefits are well-documented and you may even have fun!
