The Daily Apple: Healthy living on Long Island. The latest news and information from Newsday about healthy living, workouts, diets and health issues on Long Island. Have an idea for the blog? Send us an email and let us know at email@example.com
A 7-minute workout that packs a punch
I’m not one to buy into workout plans that promise results like ripped abs or body overhauls over short spans, but since I had to skip a morning swim at the local town pool, and I had only a short amount of time, I decided to give in and try a 7-minute workout featured in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal.
The article, written by Brett Klika, a performance coach for the Human Performance Institute in Orlando, Fla, and Chris Jordan, the institute’s director of exercise physiology, outlines 12 exercises using only body weight, a wall and a chair.
There’s only 10 seconds to rest in between exercises, and every area of the body is hit.
BLOG: The Daily Apple | PHOTOS: Dropping LBs
DATA: Explore hospital rankings | Compare hospital charges | Uninsured people in NY | Docs paid by Novartis | Compare hospital infection data | How Li reps voted on health bills
WEIGH IN: Ask your fitness questions
After 30 seconds of jumping jacks and the wall sit, I thought, “This is nothing. No problem.” But by the time I hit No. 6, chair step-ups, I was gasping so hard that I thought my wife was going to run down to the basement with oxygen and a stern look that translated into, “Are you crazy?”, the latter of which is commonplace in our house.
When I got to the side plank at the end of the circuit, I was cursing myself for trying the routine.
At the same time, though, I was pleased. I felt like I had gotten a good workout, and that regular efforts like this would be worth it long term.
I don’t know if that’s the case, and I’m looking forward to a swim, but for someone short on time who employs the proper technique and abides by their doctor’s advice, it’s worth giving it a shot.
High-intensity circuit training exercises, in order:
1. Jumping jacks
2. Wall sit
4. Abdominal crunch
5. Step-up onto chair
7. Triceps dip on chair
8. Plank Core
9. High knees/running in place
10. Lunge Lower body
11. Push-up and rotation
12. Side plank