{"id":1439,"date":"2011-02-10T06:37:47","date_gmt":"2011-02-10T10:37:47","guid":{"rendered":"http:\/\/karatetraining.org\/weblog\/?p=1439"},"modified":"2023-04-11T15:17:01","modified_gmt":"2023-04-11T19:17:01","slug":"10-minutes-to-get-in-shape","status":"publish","type":"post","link":"https:\/\/karatetraining.org\/weblog\/10-minutes-to-get-in-shape\/","title":{"rendered":"10 Minutes to Get in Shape!"},"content":{"rendered":"\n<p>We all have busy schedules and to be honest there often isn&#8217;t enough time in the day to get a good workout in.&nbsp; All the exercise programs, DVDs and clubs make it sound so easy, well honestly when it is your job it is easy!&nbsp; But I am assuming most of us are not getting paid to workout and stay in shape!!&nbsp; So what is a busy person with a real life to do?&nbsp; How are you supposed to go to work, take care of the kids, clean the house, cook the meals, shop for the essentials, do the laundry, find a few minutes to relax, and still find the time to workout and get in shape?!<\/p>\n\n\n\n<p>Well I am tired just thinking of all those mundane chores that need to be done, but that is part of the solution&#8230;stop thinking!&nbsp; Seriously you are wasting valuable energy thinking about the daunting list of tasks you need to attend to.&nbsp; Baby Steps.&nbsp; Now that your mind is clear, you should be able to find roughly extra ten minutes you use to spend thinking (worrying) about all your responsibilities.&nbsp; What to do with that ten minutes?<\/p>\n\n\n<script>\r\n document.write('<hr style=\"width=75%; border-top: 2px solid #000; margin: auto;'>');\r\n<\/script>\n\n\n\n<p>Get in Shape of course!&nbsp; In ten minutes?&nbsp; Yes, it is your first step towards getting in shape.&nbsp; It is best if you can use do your ten minutes first thing in the morning, before the demands of the day start to give you excuses for not having ten minutes!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright\"><img decoding=\"async\" src=\"https:\/\/karatetraining.org\/weblog\/wp-content\/uploads\/2011\/02\/cardio-150x150.jpg\" alt=\"\" class=\"wp-image-1440\" title=\"cardio\"\/><\/figure><\/div>\n\n\n<p>Ten minutes of exercise per day can get rid of extra pounds, but you have to be committed to giving ten minutes per day (every day) for three months.&nbsp; Doing this will yield stronger muscles, weight loss and a more relaxed body.&nbsp; Ten minutes a day can get rid of those extra pounds you are carrying.<\/p>\n\n\n\n<p>Remember you have to do this for three months, not just a week or two.<\/p>\n\n\n\n<p>The first thing you want to do is warm your body up.&nbsp; Do this by performing 4 minutes of cardiovascular exercises.&nbsp; (Run\/Walk fast on treadmill, run in place, briskly climb the stairs, stationary bike, jumping jacks, jump rope, etc).<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft\"><img decoding=\"async\" src=\"https:\/\/karatetraining.org\/weblog\/wp-content\/uploads\/2011\/02\/core.jpg\" alt=\"\" class=\"wp-image-1441\" title=\"core\"\/><\/figure><\/div>\n\n\n<p>Now that your body is warmed up you will perform 3 minutes of strength exercises.<br><br>Here you want to do push-ups (wall push-ups for the beginner), squats, lunges, arm squats (hands on the seat of a chair, feet on another chair, lower yourself and then back up).&nbsp; Whatever exercises you choose should give work to the various areas of your body want to target.&nbsp; These need to be resistance based exercises, if you have weights you can use them during this 3 minute period.<\/p>\n\n\n\n<p>We are now 7 minutes in to our ten minute workout!<\/p>\n\n\n\n<p>Next we will spend 2 minutes working on your abdominals and core muscle groups.<\/p>\n\n\n<script>\r\n document.write('<hr style=\"width=75%; border-top: 2px solid #000; margin: auto;'>');\r\n<\/script>\n\n\n\n<p>Here you can do sit-ups, planks, upward leg lifts (lying on your back).&nbsp; Again the exercises you choose are fine just make they focus on your abs and core muscle groups.<\/p>\n\n\n\n<p>One minute left and we can get back to our busy lives!&nbsp; We will spend this last minute stretching and breathing, yes stretching and breathing!<\/p>\n\n\n\n<p>Perform deep breathing exercises while you stretch while sitting on the floor.&nbsp; With you legs spread, your back straight and arched, stretch your arms above your head, palms up.&nbsp; Next stretch your arms, finger pointed directly in front of you.&nbsp; Now stretch down the length of each leg reaching as far as you can.&nbsp; Finally stretch your arms, fingers interlocked, behind you raising your arms as far as is comfortable.&nbsp; Remember to take deep slow cleansing breaths with each stretch.&nbsp; Proper breathing increases the blood flow thereby helping in the remove of the fat and toxins your exercise just released.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/karatetraining.org\/weblog\/wp-content\/uploads\/2011\/02\/stretching.jpg\" alt=\"\" class=\"wp-image-1442\" title=\"stretching\"\/><\/figure><\/div>\n\n\n<p>That&#8217;s it, you are done.&nbsp; Now you can start your day feeling invigorated, stress free and relaxed. Now all those things you needed to do also don&#8217;t seem so daunting.&nbsp; Stay Safe and Have Fun.<\/p>\n\n\n<script>\r\n document.write('<hr style=\"width=75%; border-top: 2px solid #000; margin: auto;'>');\r\n<\/script>\n","protected":false},"excerpt":{"rendered":"<p>We all have busy schedules and to be honest there often isn&#8217;t enough time in the day to get a good workout in.&nbsp; All the exercise programs, DVDs and clubs make it sound so easy, well honestly when it is your job it is easy!&nbsp; But I am assuming most of us are not getting<a class=\"read-more\" href=\"https:\/\/karatetraining.org\/weblog\/10-minutes-to-get-in-shape\/\" title=\"Read More\"> <span class=\"button \">Read More<\/span><\/a><\/p>\n","protected":false},"author":123458,"featured_media":3842,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[13,44,49,94],"tags":[97,99,176,64,74,14],"class_list":["post-1439","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet","category-fitness","category-dietary-ideas","category-technique","tag-core-exercise","tag-exercise","tag-fitness","tag-how-to","tag-push-ups","tag-training"],"jetpack_featured_media_url":"https:\/\/karatetraining.org\/weblog\/wp-content\/uploads\/2022\/01\/core-fitness-training-banner.jpg","_links":{"self":[{"href":"https:\/\/karatetraining.org\/weblog\/wp-json\/wp\/v2\/posts\/1439","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/karatetraining.org\/weblog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/karatetraining.org\/weblog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/karatetraining.org\/weblog\/wp-json\/wp\/v2\/users\/123458"}],"replies":[{"embeddable":true,"href":"https:\/\/karatetraining.org\/weblog\/wp-json\/wp\/v2\/comments?post=1439"}],"version-history":[{"count":1,"href":"https:\/\/karatetraining.org\/weblog\/wp-json\/wp\/v2\/posts\/1439\/revisions"}],"predecessor-version":[{"id":4548,"href":"https:\/\/karatetraining.org\/weblog\/wp-json\/wp\/v2\/posts\/1439\/revisions\/4548"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/karatetraining.org\/weblog\/wp-json\/wp\/v2\/media\/3842"}],"wp:attachment":[{"href":"https:\/\/karatetraining.org\/weblog\/wp-json\/wp\/v2\/media?parent=1439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/karatetraining.org\/weblog\/wp-json\/wp\/v2\/categories?post=1439"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/karatetraining.org\/weblog\/wp-json\/wp\/v2\/tags?post=1439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}