9 exercise tips for busy people

SKĐS - Even if you have a busy job or a stressful study schedule, you can still maintain the recommended exercise level of 150 - 300 minutes/week without spending hours at the gym.

Maintaining an exercise routine can be a challenge for people with busy schedules, even if they are used to exercising. Many people can only exercise once or twice a week. However, to achieve 150-300 minutes of moderate exercise per week, you don't necessarily have to spend hours at the gym.

1. Tips to save time and improve workout efficiency

Content

• 1. Tips to save time and improve workout efficiency
• 2. Stay safe when increasing your exercise intensity
• 3. How to reduce the risk of injury when exercising?
• 4. Signs you need to stop exercising immediately

1.1. HIIT workout

High-intensity interval training (HIIT) delivers maximum results in a short amount of time. Just 20-30 minutes of intense activity and short recovery periods can improve cardiovascular endurance and increase calorie burn after your workout.

Simple cycle example:

• 30 second sprint;
• 1 minute walk;
• Repeat for 20 minutes.

Research shows that HIIT increases cardiovascular fitness and energy expenditure long after exercise.

1. 2. Divide your daily activities into small portions

You don't have to do a straight 60 minutes of exercise, breaking it up into five 5-minute sessions can still yield significant benefits.

Suggest:

• Morning: Squat 5 minutes.
• Lunch break: Climb stairs for 5 minutes.
• Evening: Jump in place or dance for 5 minutes.

A study of 30-second cycling intervals, repeated three times a day for six weeks, showed significant improvements in aerobic capacity, insulin sensitivity, blood lipids, and quality of life. Tabata is also an effective option: 20 seconds of maximal activity followed by 10 seconds of rest for eight rounds (total of four minutes).

Even if you have a busy job or stressful study schedule, you can still maintain an exercise level of 150 - 300 minutes/week.

1.3. Prioritize complex movements

When time is limited, choose exercises that mobilize multiple muscle groups at the same time: Squats, push-ups, deadlifts… This helps optimize efficiency and save more time than single exercises.

1.4. Turn housework into homework

Housework can absolutely be a workout: Cleaning, gardening, vacuuming… You can incorporate movements like lunges, light squats, or calf raises to build strength.

1.5. Take advantage of technology

Fitness apps and videos offer 7–20 minute workouts that are perfect for short breaks. You can squeeze in a workout between meetings, classes, or any free moment.

1. 6. Active travel

Walking, cycling, getting off the bus a stop early, taking the stairs instead of the elevator… are all ways to add movement to your busy day. Instead of calling a co-worker on the phone, walk to their desk – get some exercise and social interaction.

1.7. Train hard but safely on weekends

If weekdays are too busy, you can spend 45 - 60 minutes on the weekend on a combination of cardio, strength and flexibility exercises.

1.8. Social exercise

Make exercise a bonding activity: rock climbing, dancing, soccer… or find a workout buddy with similar goals. If you need extra motivation, sign up for a class that has a fixed schedule, a financial commitment, and a clear time frame will help you stick to the routine.

1.9. Stretching and breathing – the key to recovery

10-minute gentle yoga and stretching exercises help improve flexibility, reduce stress, and aid recovery after intense workouts.

2. Stay safe when increasing your exercise intensity

High-intensity exercise has many benefits, but it also comes with risks if you overdo it or use the wrong technique. Understanding these risks can help you reduce injury and protect your cardiovascular system.

Possible risks:

2.1. Injuries due to overload or incorrect posture: Vigorous, repetitive activity can cause muscle strain, tendonitis, ligament damage, and even stress fractures if not performed with the correct technique.

2.2. Cardiovascular stress: People with underlying heart disease or little previous exercise are at risk of arrhythmia, chest pain or cardiac events with excessive exertion.

2.3. Fatigue and exhaustion: Training too hard without enough rest reduces performance and affects immunity.

2.4. Rhabdomyolysis – a rare but dangerous complication: Rhabdomyolysis occurs when muscles break down too quickly, releasing too much myoglobin into the blood, which can lead to kidney failure.

Signs of recognition:

• Severe muscle pain
• Muscle weakness, difficulty moving
• Urine that is dark like tea or cola
• Fatigue, nausea
• Excessive muscle pain or swelling

3. How to reduce the risk of injury when exercising?

To reduce the risk of injury during high-intensity training, it is important to start from a safe base. Those new to exercise or with underlying medical conditions should consult a health professional before engaging in strenuous exercise. A thorough warm-up will prepare your muscles and cardiovascular system, while a post-workout cool-down will help your body return to a steady state.

During your workout, focus on proper technique rather than just the number of repetitions or the amount of weight; proper form helps prevent many common injuries. The intensity of your workout should also be gradually increased over time, avoiding sudden changes that your body cannot adapt to.

In addition, staying hydrated and eating a healthy diet will help limit cramps, dizziness, and fatigue. Most importantly, listen to your body: any unusual signs are a reminder for you to take a break. Finally, don't skip rest days - this is the most essential time for your muscles and cardiovascular system to recover, regenerate, and prepare for the next workout.

Busy people can absolutely stay active with scientific , flexible and time-saving strategies.

4. Signs you need to stop exercising immediately

If during your workout you experience any unusual symptoms such as chest pain or tightness, difficulty breathing to the point of being unable to control your breathing, feeling dizzy, lightheaded or even fainting, stop immediately.

Sudden sharp pains in joints or muscles, nausea, vomiting or extreme fatigue are also signs that the body is overloaded. In particular, if you notice unusually dark urine – a warning sign of rhabdomyolysis – you need to stop exercising and seek timely medical help.

Listening to your body is the most important way to protect your health during high-intensity exercise.

High-intensity interval training is a great way to improve your fitness, but it needs to be done safely and in moderation. Busy people can stay active by making the most of short periods of time in their day, incorporating smart workouts, and listening to their bodies.

Fitness is a long-term journey – be patient, creative, and always put safety first to enjoy a more active and healthy life.

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Source: https://suckhoedoisong.vn/9-meo-tap-the-duc-cho-nguoi-ban-ron-169251130202739741.htm