Ten tips for making time to exercise and an exercise knowledge quiz
**Squeeze in time**
Unless you're one of those lucky people who's addicted to exercise, you have to demand of yourself, and sometimes even force yourself, to exercise.
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Please remember: exercise is not just jogging or working out on equipment; it's about being positive and active every moment, playing softball with the kids, or running from the basement to the upstairs to do laundry.
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Here are ten tips for exercising while working:
1. If your home is not far from your office, walk to work; if your office has a shower, it is best to run or cycle to work. This is the best way to start your day and also makes your time management most reasonable.
2. Exercise during lunchtime. Exercising at noon can not only restore your energy, but also improve your efficiency in the afternoon.
3. Exercise while watching TV. Exercising on stationary equipment, such as cycling, rowing, or on a treadmill while watching your favorite channel can counteract boredom. Weightlifting or stretching exercises can also be done this way, helping you overcome your fear of these types of activities.
4. Work out with friends or colleagues. Group workouts are a great opportunity to meet like-minded people, so you should contact your local running club, spin class, or aerobics studio.
5. Develop the habit of waking up early, and morning exercise will become a wonderful time of day. Plus, you won't want to miss this opportunity to exercise, as it's the time of day when you're least likely to get distracted.
6. Increase small-scale physical activity. Take the stairs instead of the elevator; get off at a subway station or bus stop one or two stops away from your final destination and walk the rest of the way.
7. Develop an exercise plan. Sticking to a plan is the best way to maintain your goals. Schedule your exercise time just like you schedule a haircut, a dentist appointment, or lunch with a friend.
8. Make an appointment with someone you exercise with so you'll be on time.
9. Diversify your workout plan by alternating between different exercises. To avoid monotony, change the content of your training frequently.
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You can jog twice a week, attend an aerobics training class one evening, or practice yoga twice a week and do weight training twice a week.
10. Participating in family activities, such as cycling, canoeing, or long walks, and introducing your children to the joys of sports is a lifelong gift for them.
**Life partner**
Physical exercise can not only improve your health, but also help you lose weight and strengthen your relationship with your partner.
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Debra and Jessie Ramirez both gained weight. "Although I have been practicing martial arts for years, I have never been in good shape," Jessie recalled. "I watched my weight gradually climb from 100 kilograms to 122.5 kilograms in nine years."
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"If I couldn't win the first round in a match due to exhaustion within the first 20 seconds, I'd have nothing to show for it. I had to stop practicing judo because of my weight."
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At the same time, Debra also had her own troubles: "After a car accident, I had to stop working, my weight skyrocketed to 95 kilograms, and my cholesterol was alarmingly high."
In October 1999, the two went to Atkins Center to lose weight and reduce risk factors for cardiovascular disease under the guidance of Jacqueline Eberstein, the center’s director of medical education.
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They supported each other and stuck to their exercise plan.
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“When I crave foods I shouldn’t eat, Debra helps me overcome that urge,” Jessie said. “When she’s tempted, I also help her control herself.”
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Jessie suggested that they both attend a martial arts training class, and that training together brought them closer.
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A combination of a rigorous fitness program and a low-sugar diet resulted in Jessie losing 34.5 kg and Debra losing 28.5 kg.
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"We practice a very aggressive form of Jiu-Jitsu (Tae Bo) created by a woman," Debra added. "This Jiu-Jitsu built my confidence and gave me a special feeling of success because I've been called clumsy my whole life."
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This 1.75-meter-tall man, formerly known as clumsy, now wears a size 8 suit and weighs 66.5 kilograms.
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Besides this, she also saw significant changes in her blood indicators: total cholesterol dropped from 259 to 223, and triglycerides dropped from 262 to 57.
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At the same time, her high-density lipoprotein rose from 58 to 74, while her low-density lipoprotein fell from 189 to 137.
The 1.80-meter-tall Jessie now weighs 82.5 kilograms, and his blood indicators have also improved miraculously: total cholesterol has dropped from 221 to 198, triglycerides from 202 to 52, high-density lipoprotein from 42 to 62, and low-density lipoprotein from 159 to 126.
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Jessez concluded that "exercise accelerates what was previously a slow metabolism."
When you fully understand the importance of exercise, it will naturally complement your diet for controlling sugar intake.
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Incorporating your favorite sport into your workout plan is a huge step towards health and weight management.
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As we will discuss in the next chapter, being prepared is also one of our core principles. We will continue to eliminate "landmines" on the road ahead, such as business networking, travel, and the opinions of friends and family, which are all obstacles you may encounter when choosing a lifestyle.
**Warm-up before exercise**
Answer the following three questions to test your understanding of fitness knowledge:
1. What are the benefits you gain from consistent and challenging exercise?
a. The excess fat disappeared.
b. Atkins sugar balance value increases
c. Improved metabolic capacity
d. Reduced the risk of cardiovascular disease
e. Increased muscle mass
f. More energetic
g. More fit and athletic
h. When you stop exercising, the amount of fat stored in your body also decreases.
2. Which of the following are results of weight-bearing exercises?
a. Excessive muscle gain in women
b. No aerobic exercise should be performed on the same day as completing weight training.
C. Increasing the weight lifted will increase muscle strength and size.
d. Performing resistance training twice a week will achieve the desired results.
e. The greater the weight lifted and the longer the time spent lifting, the greater the reward.
3. Which of the following forms of exercise are considered aerobic exercise?
a. Playing tennis
b. Swimming
c. Race walking
d. Tap dance
e. Intensive Yoga
f. Jogging
g. Weight training
**Answer**
1. Except for item h, all other items could be beneficial. During or shortly after exercise, your body will burn carbohydrates for energy, but exercise does not mean you can maintain your weight while indulging in sugary foods.
2. Except for c, all the other statements are incorrect. a. Incorrect. Exercise does not deform muscles, but it can make muscle definition more pronounced. b. Incorrect. You can do both exercises on the same day. c. Correct. Increasing the weight not only makes muscles stronger but also increases muscle volume. d. Incorrect. You need to exercise at least 4 times a week to see results. e. Incorrect. In fact, doing so will reduce efficiency, make you feel more tired and unable to guarantee the quality of your workout, and excessive fatigue will make you more prone to sprains and unable to continue exercising.
3. d, e, and f are aerobic exercises, while only weight-bearing exercises are anaerobic exercises.