Exercise in the workplace:

By: Chris Kelly

A recent survey by Salary.com found that the average worker wastes two hours every day (not including lunch), while breaking from their task every 18-20 minutes. The top excuse top excuses for wasting time time was not enough work, while over more than 44 percent said the No. 1 way they waste time at work is personal internet use like checking email and responding to online polls. But while responding these tasks may pass the time, they also dilute your focus (and do little for your waistline). By contrast, numerous studies have found 20-30 minutes of aerobic exercise per day to improve mood, and concentration. A few carefully timed exercise sessions give you a goal to focus on while helping to relieve nagging pain.

The best way to accomplish a lot in a short amount of time is a method known as circuit training-- which involves low rest periods and high repetitions. Based around an assumed twenty minute break period, your strength training workouts concentrate on full body exercises for the chest, back, and legs. Regardless of your goals, working these areas will utilize smaller muscles, and burn more total calories.

Weekly workout:

Monday/Wed/Friday (Upper and lower body):

Guidelines:

* Complete 3-5 circuits (each exercise back to back)
* 60-90 rest periods in between circuits.
* For each exercise perform 12-20 repetitions each.
* Once you are able to complete each set without difficulty, increase resistance
* For pushups, alternate between wide grip and close grip.
* For advanced lunges, alternate between bicep curls and shoulder raises

The exercises:

Pushups: A mainstay in any exercise program, the pushup can be performed in any environment, and allows for a progression as you get stronger.

* Beginner phase: For the beginner, pushups can be performed from a standing position by pushing against the wall. The farther your feet back away from the wall, the greater the angle of resistance becomes.

* Intermediate phase: Once you become strong enough, you can progress pushing off the wall to a lower surface-- such as a desk or sturdy chair. By focusing on good form in the initial stages (going all the way down while keeping the stomach muscles tightened and hips raised), you will be able to build strength more quickly.

* Advanced phase: From the floor, there are several methods to increase difficulty. Elevating your feet will create greater resistance, while performing pushups on one foot helps to isolate a particular side.

* Variety: Another variable to consider is the position of your hands. Spreading them farther apart will involve more tension in the shoulders, while the closer they are together, the more chest, bicep and triceps are worked. By including several variations of this movement in your exercise program, you can effectively work every upper body muscle.

Lunge: The lunge is a great exercise for improving balance, and working the legs. This is another exercise which be performed in the office environment, and allows for progression in difficulty.

* Beginner phase: Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees to the floor, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position.

* Intermediate phase: Once you get the form down, resistance can be increased by elevating the position of your back foot--on surfaces such as a desk, chair, or stair step. The higher your back foot is raised of the floor, the more emphasis is placed on your front foot.

* Advanced phase: This phase focuses on adding weighted resistance and upper body movement. A set of dumbbells allows you to incorporate a variety of upper body exercises?such as bicep curls and shoulder raises. Holding the dumbbells to your side, lunge to the floor, and upon rising, add the prescribed movement.

Triceps pushups: The tricep pushup is the perfect exercise for using bodyweight in combination with a flat or elevated surface.

* Beginner phase: Begin by placing your arms behind you on a slight elevated surface (a table or chair) in a pushing position. Lean on to your arms, and pushing up and down on the surface behind you. Start with your knees bent and feet flat on the floor in almost a sitting position. Some common mistakes when engaging in this exercise are not leaning back on to the arms and not extending all the way down. The movement will be awkward at first, but by mastering the form in this phase, you will also strength associated muscles (biceps and shoulders)

* Intermediate/advanced phase: Once you are comfortable with the movement, the level of resistance is determined by the position of your feet and knees. The father away from the table your legs and feet extend, the harder it will become. Keeping your hands in a fixed position, start by walking out 2-3 steps and to increase the difficulty. Once you are far enough away from the table, straightening your legs, and performing the exercise on your heels will further increase the difficulty.

Tuesday/Thursday (Cardio climbing)

Guidelines:

*Begin with 4-6 total minutes of cardio and increase from there.
* This cardio will be hard on the body, so try to avoid other cardio between cardio days.
* For optimum results, alternate between each activity every 2-3 weeks.

Stair hopping: This is a progressive cardio interval based upon your office's stairwell.

* Beginner phase: While this exercise will eventually involve the entire stair case, you will begin with the first step. Start by placing one foot up on the stair in front of you, and the other foot on the floor. Slowly alternate the position of your feet stepping up and stepping down in a hopping motion. As you become accustomed to the movement, try to move faster and develop a rhythm. Each interval should last for 20-45 seconds.

* Intermediate phase: The difficulty of this exercise can be increased by adding additional stairs and increasing the length of the interval. By the third step, your movement will change from hopping to jogging up and down the stairs.

* Advanced phase: Concentrate on increasing your speed until you are able to move up and down the stairs at a running pace. Continue to add stairs until you reach the top step. Once you reach the top, record how many stairs intervals you can complete in an interval and then challenge yourself by exceeding this total.

Desk running: This is another progressive interval which can performed on a wall, at your desk or any elevated surface.

* Beginner phase: Start by placing your hands against a wall while standing on a lunge position. Keeping your hands against the wall, alternate the position of your front foot and back foot in a rapid striding motion. Start with an interval of 25-30 seconds.

* Intermediate/advanced phase: Similar to the pushup progression, the difficulty of this exercise is determined by the position of your hands and feet. Start by moving your hands off the wall on to a lower surface (Desk, chair, etc). As the exercise becomes easier, move your feet farther away from the table, and increase the length of your interval.

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