This regimen is great for busy folks who are time-starved during the holidays, yet want to get in some form of physical activity.
The regimen was developed by fitness expert Wayne Wescott PhD and involves exercising intensely for a shorter period of time. Here are his recommendations.
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The Regimen
Endurance Exercise
20 minutes on the treadmill, cycle or stepper at 70 percent of maximum heart rate, including a 2-minute warm-up and 2-minute cool-down. (220-your age=maximum heart rate, then take that number and multiply by .7 to get 70% of maximum heart rate)
Strength Exercise
20 minutes. One set of each of 10 exercises performed at the weight that fatigues the target muscle within 10 to 15 repetitions. Each repetition should be performed at a controlled speed (2 seconds lifting and 4 seconds lowering), while breathing continuously (exhale lifting and inhale lowering). Exercises: seated leg curl, leg extension, hip adduction, hip abduction, leg press, bench press, compound row, overhead press, abdominal curl, lower back extension.
Flexibility Exercise
Following each strength exercise, immediately perform a 20-second stretch of the muscle worked.
Westcott says this may boost strength gains by up to 20
percent.
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