Healthy Week: 10 tips for exercising during lunch By Loni Nannini, SPECIAL TO THE ARIZONA DAILY STAR on Friday, 13 October 2000
-1-Prepare yourself to train during lunch.
A pair of cross-trainers can turn a lunch hour into a convenient fitness opportunity, according to Calvin Hammond, head trainer at Metro Fitness, 7315 N. Oracle Road and 110 S. Church Ave.
"This can supplement a regular workout at the gym, or if it is the only activity you can do, so be it. It is just a matter of getting started and getting some activity in," Hammond said.
A standard session with a personal trainer is 60 minutes, making lunch a prime window of time. Ideally, Hammond suggests a five- to 10-minute warm-up, 10 minutes of stretching, 30 to 45 minutes of individually tailored cardiovascular and/or resistance training, followed by 10 minutes of cool-down and stretching.
Remember to consult your physician before starting any new exercise routine.
-2- Walk around the block.
"When you need to conserve time and don't want to get too sweaty in your work clothes, walking is great. It is an accessible, conservative way to get started," Hammond said.
A leisurely walk on a level surface can burn up to 300 calories an hour; walking briskly can increase that to 360. Pump your arms, and you can burn as many as 480 calories an hour (numbers vary based on body composition); walking with hand weights (or water bottles) and taking advantage of stairs can up the intensity even more.
Hammond recommends a minimum of three hours per week of cardiovascular training.
-3- Take a seat: Try chair squats.
To strengthen and tone your lower body - gluteals, quadriceps and hamstrings - simply sit down.
Stand in front of your chair with your feet at shoulder width. Slowly sit down in the chair, keeping your back straight and abdomen tight.
Slowly rise again, keeping the torso aligned.
"You don't want to be hunched over when you are doing this. Take your time and don't flop down in your seat," Hammond said.
Unless otherwise indicated, he suggests performing between one and three sets of eight to 12 repetitions for each exercise detailed.
-4- Calf raises can sculpt your legs.
Stand with your feet apart (shoulder width). Rise to your tiptoes, holding the position for two seconds before slowly returning to the floor.
-5- Push-ups: the ultimate upper-body builder.
This classic works the chest, back, shoulders and triceps.
Hammond recommends beginners try push-ups against a wall or desk before advancing to modified (standard push-up position with knees resting on the floor) or military-style.
-6- Increase upper-body strength with isometric contractions.
Definition: "Isometrics" - exercises in which a force is applied to a resistant object, creating a buildup of tension in muscles without actual movement.
"The muscle doesn't lengthen or shorten: You are not moving anywhere, but are still exerting force. You can push a wall, or actually push your hands against each other (as though praying)," Hammond said.
Begin with eight repetitions, holding the position for 15 to 20 seconds.
Caution! Avoid isometric training if you have heart disease or high blood pressure.
-7- Improve postural alignment: Practice deep-breathing exercises.
Hammond said poor posture is a modern epidemic.
"If you are sitting at a desk all day, you are usually hunched over - your shoulders are rolled forward. . . . We see so many people like this that it seems like it is the norm, but it isn't," he said.
One antidote? Relax in your chair in an upright position, inhaling deeply and exhaling slowly, concentrating on smooth, cleansing breaths.
-8- Stretch at your desk. "From a practical point of view, stretching helps prevent injury," Hammond said.
Getting limber can also help relax the mind, enhance circulation and tone the body.
"Stretching at Your Computer or Desk" by Bob Anderson and Jean Anderson offers stretching exercises designed specifically for the workplace.
-9- Tote a resistance band to tone up.
These portable pieces of oversized rubber tubing pack a powerful fitness punch. Bands, complete with a full-body exercise guide, are widely available at fitness and department stores (including Target).
-10- Join a nearby gym. Hammond suggests consulting with a fitness professional to maximize lunch-hour efforts.
"You would be surprised at what you can do in even 20 minutes. You have to be structured and efficient with your time, but that can be learned," he said.
Resource: Calvin Hammond, head trainer at Metro Fitness, 7315 N. Oracle Road and 110 S. Church Ave. There is a third location at 5851 E. Speedway.
Great post! Since March I've lost 80# and part of it is that instead of sitting around during lunch complaining about work, I get out and walk. Not only does it help the weight loss, but it also gives me a whole new attitude for the afternoon.
Debbie
I remember the good old days when I was thinner we walked all the time at lunch and really enjoyed it. I think it also helped to ease the stress of the job to get outside and exercise. I use to have an hour lunch.
Now I get a lousy 15 min (or less) lunch break. Which sometimes is eat while you have a meeting or do paperwork. It's a shame that a job can dictate such things as this!
aahhhh yes, the hour long lunch. Nowadays, I get 30 minutes and the mandatory break time alloted by law? In our state, our employers can give us 'intermittent' breaks, which are considered your bathroom runs and phone calls! Work sucks!
Anyone else work in a big high-rise building? Back when I started, WW wanted you to do 20 minutes of activity/day (I think that's coming back). Well, my building has 18 stories and, I believe, 13 different staircases. I was very overweight, and just one flight of stairs was a lot for me. But I would walk up ONE flight, then walk to the next staircase, catching my breath, then walk up ONE flight at the next one, and so on. I would do two ten-minute walks per day. It's no longer than a "smoke break" and much healthier.
Ultimately, I had to give this up when I decided I was ready for more intense exercise and didn't want to get all sweaty at work, but I still do it from time to time for a little extra activity and to clear my head.
Same for me, the stairs and the chair exercises really help to keep up my circulation and to lower my temper. When I am getting stressed out, I find something which needs to go somewhere else and walk it to that department. It also keeps me in touch with my coworkers.
Liza
