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6A Daily News – Tuesday, April 17, 2012 Vitalityfitness health DALLAS (MCT) — Think about your day. Can you unearth a spare 20 min- utes? They may be mas- querading as Internet-surf- ing or lurking within the commercials-skipped sit- com you record and watch every evening. caveat: When you find those wayward 1,200 seconds, you lose your no-time-to- exercise excuse. Because though most health recom- mendations are for a half- hour workout daily, a con- centrated 20 minutes can suffice quite nicely. This search comes with a "Do as much as you can in that 20 minutes," says Jakob Vingren, assistant professor in the department of kinesiology, health pro- motion and recreation at the University of North Texas. "Get as much work done as possible in the allotted time." How to get fit in 20 minutes & answer, but it's not always simple," says Vingren, who has a doctorate in exercise physiology. "It would be like going to the doctor and saying, 'I'm sick. I need to take a pill.' It depends on your goal, current level of training, risk factors. It should all be done on an individual basis." "We can make a simple "super-set workout" — moving from one strength- training exercise to the next without stopping, then repeating at least one more time. For example, do a set of squats (lower body, abs and core) followed by bench pressing (arms and chest) and row exercise (back). "Do larger muscle exer- cises before smaller muscle exercises, and alternate muscle groups," Vingren says. He recommends a At McMaster University in Hamilton, Ontario, researchers studied the effect that intervals — short bursts of intense exercise — had on various groups of people. They found that a 20-minute workout consist- ing of one minute of strenu- ous activity alternated with a minute of easy recovery, had significant health and fitness effects on unfit volunteers, cardiac patients and, in later research, diabetics. "There's a lot of benefit in 20 minutes if done the right way," says Bobby Pat- ten, co-founder and head coach of Dallas Aquatic Masters. "If you go for a leisurely walk for 20 min- utes, that's better than sitting. If you upped the intensity, it's better than a stroll. If you walked up and down hills, that's even better." The brevity is good from LASSEN MEDICAL GROUP Expands Red Bluff Urgent Care to 7 days a week. www.lassenmedical.com 2450 Sister Mary Columba Drive (530) 527-0414 MCT photo Kristin Moses, of Body Bar fitness studio, shows off a one-legged triceps exercise. a convenience standpoint, though, and breaking the time into pieces helps it pass even more quickly, says Craig Leverette, academic chair professor of physical education at Collin College. "Interval training is about fluctuation of heart rate within a target zone," he says. "Anything you do, a bunch of little milestones along the way goes by faster than staring at the exact same tree out the exact same window on the exact same James W. Tysinger, Jr. M.D. Eye Physician & Surgeon Fellow American Academy of Ophthalmology We accept Medical, Medicare & most Insurances Office Hours: Tues-Wed-Thurs 8am-4:30pm Mon & Fri 1pm-4:30pm For Emergencies, After Hours, Week-ends, Call 530-567-5001 345 Hickory St. Red Bluff Tel: (530) 529-4733 Fax: (530) 529-1114 treadmill." The first part of most workouts tends to involve burning carbohydrates as an energy source, he says. Most people have a goal of burning fat, which comes later in a workout. The con- centrated intensity of a 20- minute workout helps speed the process a little. "Everybody has a target zone" for their heart rate, Leverette says, "based on age, resting heart rate, things like that. You want it to be as high — moderate to vigor- ous — as you can be. It will be hard to breathe and talk, not that you would want to." Additionally, Vingren says, "The higher the inten- sity, the more muscle fibers you activate." Plus, working hard in bursts of intensity helps improve VO2 max, which is a measure for car- diovascular endurance. How to spend those 20 minutes? One of the Ontario researchers suggested a 20- minute workout that alter- nates one minute of running or cycling hard with one minute of decreased intensi- ty, done a couple of times a week, after clearing with your doctor, of course. Here are two more ideas: SWIMMING The expert: Bobby Pat- ten, head coach of Dallas Aquatic Masters effort over distance: short distance fast, short easy." He suggests "pyramid sets" — 25 yards fast, then 25 yards easy. Increase dis- tance: 50 fast, 50 easy; 100 fast, 100 easy, resting 10 to 20 seconds between each set. The advice: "Play for But if you do it as intervals, that's a good workout." CALISTHENICS The expert: Kristin Moses, co-owner of the newly opened Body Bar fit- ness studio in Travis Walk. She's also raising three boys, so "totally understands" the no-time-to-exercise crunch. The advice: Start with a three- to four-minute warm- up by doing 30 seconds of jumping jacks, 30 seconds of high knees, 30 of glute kicks, 30 of jumping jacks. "That gets you moving, gets the oxygen moving," she says. From there, go into a series of squats and lunges: 15 squats at moderate tempo, 15 lunges with your right leg and 15 with your left. make it a sprint: "Do jump- ing jacks as fast as you can, high knees as fast. You're starting to spike." Finish with ab work, she says. Come to the floor and do a plank for 30 seconds to a minute. From there, turn onto your right side and do a side plank. Repeat with the left side. "Voila!" she says. "You're done, and you're in amazing shape." FAST WORKOUT ADVICE Mix it up: If you do 20 minutes of cardio one day, do strength training the next time. "Come to the floor and do 20 to 25 full or modified push-ups. You're moving from your legs, big-muscle groups, to upper-body big muscles and chest, which builds your heart rate and puts you into fat-burning zones." Next, turn over and sit, hands on the floor behind you. Raise your hips off the floor for 20 to 25 triceps dips. Repeat the sequence, and this time "pick up your pace, get your butt moving," Moses says. "Do the leg sequence again. You're building stamina." The third go-round, Make the most of your time. "Some people do 100 bicep curls with the same lit- tle dumbbell," says Jakob Vingren, co-director of the Applied Physiology Labo- ratory at the University of North Texas. "That's not really resistance training. The benefits aren't there. Plus, you're wasting your time. It takes forever and is not efficient." Gear your workout to your lifestyle. "What else are you doing that could be counted toward a workout?" says Craig Leverette of Collin College. For people on their feet all day, he sug- gests doing a 20-minute workout focusing on flexi- bility or strength training. For someone doing a lot of lifting, use the time for car- dio. "You're increasing your metabolism more that way than by just going at 70 per- cent for a longer time," Pat- ten says. "Any interval I think is beneficial: heart rate high, steady aerobics, then zap it up again. In 20 min- utes, you can kill yourself, really feel spent." Every mile of swimming is equal to about four miles of running, he says. People run two or three miles and think it's "a good enough workout. Swimmers get a mind-set of 'only 1,000 meters' being not any good. redbluff.mercy.org www.redbluff.mercy.org Wednesday & Thursday April 18-19 Main hospital hallway 529-8002 Happy Feet Sale Grief Support Group Childbirth Class 3:00pm-5:00pm 6:30pm-8:30pm Thursdays Coyne Center 528-4207 Thursdays Columba 529-8026 Spring Luncheon Saturday 12:00 noon May 5th call 529-8002 for location and tickets! www.redbluff.mercy.org ALLERGIES? GOT Wednesday April Every 18 & 25 1010 Jefferson St., Red Bluff 527-7800 528-1220 RED BLUFF 331 Elm Street 222-5115 REDDING 2138 Court Street Pine Street Plaza 332 Pine Street, Suite G Red Bluff, CA Stacy L. Garcia Hearing Aid Dispenser Lic. #7440 (800) 843-4271 Complete Dental Care • Cosmetic Dentistry • Adults And Children • New Patients Warmly Welcomed! www.MooreandPascarella.com