Dr. Harry Fisch is a vasectomy and vasectomy vasectomy reversal New York City doctor. Dr. Fisch encourages all of us patients to maintain a regular exercise routine, especially for patients who are over the age of 40.
It’s a strange thing that as we grow older, and as our bodies begin to require higher amounts of general maintenance, that society expects less physical upkeep from us. Most high schools require their students to partake in some form of physical exercise, be it joining a sports team or attending a public education class. Ironically, it’s in these years that our bodies can endure the most neglect. Yet once we enter the real world, all of a sudden we have to work long hours sitting in chairs, often to the point where we’re too exhausted to even think about hitting the treadmill or lifting weights by the time we return home.
What is the most common excuse for not doing exercise? That there just aren’t enough hours in the day to fit it in. Balancing between a developing career, social relationships, and perhaps family life, it’s hard to find time to hit the gym, get warmed up, lift, shower up, and then go home to make dinner. That’s a fair excuse for busy people. But new research has left that excuse in the dust. Because now there’s a research that demands no more than ten minutes a day from you. It’s called low volume, high-intensity interval training. According to a study from the Health and Fitness Journal, researchers found that when done correctly, this quick, morning or early evening routine will bring the the same kinds of results as a thirty minute workout.
There are actually quite a few different routines for you to cycle through. So if you grow bored easily, then you’re in luck. On the other side of the spectrum, if you’re not so interested in spending long periods of time doing tedious research, there’s an option for you as well. If you’d rather just get the best option and run with that, a good starting point is the routine that the New York Times published in their journal in 2013.
Here’s how it goes:
Start with jumping jacks:
You should never, ever start a workout without a bit of cardio to get your blood pumping. You will exempt yourself from enjoying any real gains or benefits and you also run the risk of hurting yourself. Jumping jacks are a good way to wake your body up and let it know that it’s time for business. You should do this for about 30 seconds, followed by a ten second break. If your break runs any longer than 15 seconds, your body will start to relax, which defeats the purpose of the routine.
Now that your heart is pumping, it’s time to start with a majorly uncomfortable but minorly exhausting second phase, which is the wall sit. Prop yourself up against the wall in a sitting position and hold that for 30 seconds. If it doesn’t hurt then you aren’t low enough. Whenever you feel pain or discomfort, just remind yourself that nothing about this exercise is supposed to be fun except for the fact that it’ll be over in under ten minutes. After 30 seconds, you get another ten second break.
By this point, your body knows what’s going on. So it’s time to start the real workout. No more quick, rushed 10 rep pushups. This workout is time based. So you should do as many real, high quality pushups as you can in 30 seconds. Don’t worry about how many you do, just so long as you do them right. And if you feel uncomfortable, just remember that that burn is a good thing, and that your body is benefiting from it.
You know the drill. Ten second break followed by 30 seconds. No excuses. As high intensity as your body is capable of delivering. Focus your energy towards you abdominal muscles. If you find yourself compensating with your neck or legs, you’re doing it wrong.
Ten second break. 30 seconds up stepping up and back down again. Up and back down again.
This will reinforce the wall sit but in a bit more demanding way now that your body is more warmed up. Ten and 30 just like the rest.
Finally, the workout you were working for? Let’s get those triceps pumping shall we? You can do this workout with a chair. Lean back with your back against the chair and put both arms on the seat. Then stretch your legs and push yourself up and down for 30 seconds followed by a break.
This one hurts. And it’s very uncomfortable. But what abs workout isn’t it? It will be over in 30 seconds. Prop yourself up on your elbows, stretch your legs out like you’re going to do a pushup, and keep your body completely flat.
A bit more cardio to close things out. Once you’re done, have a shower and get ready for work. Good job!
To learn more about Dr. Harry Fisch’s vasectomy reversal New York City services, give his office a call at 212-879-0800.