"I'm going to have a chicken salad sandwich in whole wheat toast, a tall glass of iced tea and a 30-minute workout - to go!"
It may still seem a bit strange, but experts say that combine fitness and lunch is one of the best ways to incorporate exercise into a busy lifestyle.
"from CEOs for college students, working during lunch break is to grow in popularity, and it's really a fun and easy way to get more physical activity in your life," says Craig Valency, a personal trainer in the scripts ranch Bally Total Fitness Club in San Diego.
Some training facilities such as Baylor Tom Landry Fitness Center in Dallas, established restaurants in the facility, so members can pick up a healthy meal and a full-length training in a single trip.
But is it a very effective lunch hour training? And it really is possible to exercise and still have time to eat, shower and get back to work - all within 60 minutes?
"It will take a bit of planning and some coordination, but not only this can be done, it is often easier than you think," says Mari Croze, a personal trainer at the center of the central fitness of Michigan State University.
For example, on the days you plan to work, make sure you packed your gym bag with everything you need for the day, wear work clothes that make it easy for you to change, and bring a brown bag lunch .
and do not forget that lunch hour training do not need to happen in a gym. Cycling, online skating, even walking from and from a restaurant can count as a lunch hour training, says Creze.
Hiit Workout For Fat Loss For Beginners - The Lunch Hour Workout
If you are lifting weights in a gym or walking to Delhi, experts say the key to benefit from a "Quickie" training is to work harder.
"What you are going here is a cumulative effect, and it is not about the length of your workout, it is about the intensity - this is what makes the difference," says Phil Tyne, director of the fitness Baylor Tom Landry Center .
"The survey showed that even if only 15 minutes of exercise they can net you almost the same effects that 60 minutes to work out, if you increase the intensity," adds Tyne, a former conditioning coach for San Diego chargers .
.The general trend in fitness is far from long aerobic sessions and towards shorter training, even when time is not a factor, says Valency.
"If you make a short explosion, high intensity training, you will also have a calorie burning that lasts after you finish knitting, so it is also ideal if you want to lose weight," says Valency.
And what kind of training can you do at lunch? Virtually any training you can do at any other time, abrovated.
Some academies offer noontime classes that are ideal for lunch break. Or you can register 20-30 minutes on your favorite cardio machine, perhaps using a range for a greater intensity training. Weight lifters can run a different body part at each lunch session or alternating days of strength training with cardio days.
Circuit training - short burst of resistance exercise using moderate weights and frequent repetitions, followed quickly by another explosion of exercise, aiming at a different muscle group - can give you a full-body training in a hurry. (Popular curve academies use this approach). Or you could partner with a co-worker for a race or power race in a park near your workplace.
A high intensity ratio, short-term bursts are effective is that you are pushing your muscles to the temporary fatigue point.
"It's all about progressive overload - intensify the intensity when cutting time, so your muscles are pushed to the point where you feel you have to stop," says Tyne.
This does not mean that you will return to sore work, tired and sore, say experts. The key is to slowly get and build intensity gradually.
"The [muscular] recovery period is different for each person and physical conditioning level at the beginning," says Tyne. "So if you did not exercise, you'll want to start doing some light activity and working to the point where you're pushing your muscles for fatigue."
And not only your training session does not leave you drained, it should help to energize the rest of the work day.
Anything that gets the blood flowing to the muscles and increases your oxygen level - Which movement does - will make you feel much more alert, more awake and more capable of dealing with your workload, "says Valency . "I saw this wonders for that typical afternoon work drop that many people experience."
Because a lunch training is less in duration, experts say you probably will not work much of a sweat. But if you do, a quick sponge bath, some deodorant, and a bodily powder may be all you need to get back to work as updated as you feel.
"You are not coming out of these short immersion workout, so it is very easy to open and breathe some fries here and there and you are good," says Valency.
If there is a gym or near your workplace, this is probably your best bet for a lunch training, since many have programs adapted to enter and leave quickly.
But what if the nearest gym is a 45 minute drive, or does it cost more than you can spend at lunch? And assuming a storm or heat wave prevents an outdoor walk or bike ride?
Experts say you can still get into a training of speed, right in the office.
"If you have a private office and you can close the door for 30 minutes, this is ideal," says Croze. "If not, try a ladies' room, a lounge of employees, a conference room. All you really need is a few feet of space where you can do some exercises without bothering anyone."
Here are some movements favorable to the office that our experts say actually work:
More important: If you work on a computer, set a reminder on the screen to say to get up and lengthen once every hour.
