A question for you regarding workouts with maximum results, for one who is short on time and confined to an cube eight hours a day :-)
To float myself through the lean times from the start-up I'm running, I have had to take on a second, full-time job. In addition to those two things, I'm taking business classes at night twice a week and maintaining a relationship and friendships. To boot, I have overhauled my eating. (Not complaining at all here about a lack of time - I feel very good about everything.)
The final missing piece in my implementation of PB is exercise. I figure if I come in a half hour earlier than normal a few times a week, I can still maintain my schedule for all the other stuff I have going on. Happily, I have access to a gym on my work property that has cardio and weight machines. Free weights too. I would love to CrossFit, but that's not in the budget for the next six months or so.
I'm wondering if anyone has any advice or resources that they'd recommend for a beginner like me - WODs? Squats in the cube? Doubt anybody would fund a standing desk, but.. suggestions, please.
Thank you in advance!
Mark has many blog posts about this, and here are two of my favorites:
[url=http://www.marksdailyapple.com/16-tips-for-desk-jockeys-what-to-do-about-sitting-all-day/#axzz2KL63MKio]16 Tips for Desk Jockeys: What to Do About Sitting All Day | Mark's Daily Apple[/url]
[url=http://www.marksdailyapple.com/10-ways-to-make-workplace-healthier-productive/#axzz2KL63MKio]10 Ways to Make Your Workplace Healthier and More Productive | Mark's Daily Apple[/url]
I personally do stretching on a regular basis while sitting at my desk. During lunch, I go for walks. Sometimes, if I'm not feeling self-conscious about it, I do squats or simple standing yoga poses in my cubicle, too.
Thanks, MissJecka! I have been reading those with interest. I also have been known to do some yoga posing, but discreetly ;-)
I guess my question is twofold, which might not have been clear. I'd like to know:
1) What I can do inside of my cube so that my butt doesn't fuse to my (non-ergonomic) chair; and
2) What I can do in less than an hour in a gym with the stuff listed above.
Thanks again, everybody, for your support.
Look up the blog post Mark had the other day. The guy calls it "executive workouts."
[url=http://www.marksdailyapple.com/how-to-incorporate-the-primal-blueprint-into-a-busy-family-and-work-life/]How to Incorporate the Primal Blueprint into a Busy Family and Work Life | Mark's Daily Apple[/url]
a hour to an hour 15 for the gym is plenty... 30 min workout, the rest changing, shower, walk back.
As far as a standing desk goes, I work in a crummy institutional grey Herman Miller cubical and I just put a cardboard box on top of my desk and work on top of it standing up for a few hours a couple of hours per day. It works just fine and no one seems to mind. It also helps me see when the boss is coming...hehe
I sit on an exercise ball for 1/2 hour to hour/day. Basically wiggling around in different directions, lifting my legs etc.
Its not a lot but it does help core muscles quite a bit
I'll try to visit the restroom every hour and do a few jumping jacks.
A few times a day I'll hit the stairwell and sprint up a few flights.
For lunch, I have access to a local park that has chin-up and parallel bars, so I'll pump out a couple of sets.
thank you,It works just fine and no one seems to mind. It also helps me see when the boss is coming ,good info to me,[img]http://www.okhealthy.com/youjie/images/9.gif[/img]
Cardboard box on the desk also goes well for me - a few hours a day, especially if you can use a laptop. Helps if its about sternum height I find. I'd also like a standing desk. I'm prob going to make my own by buying a second hand computer desk and sawing off the bottomsection, so that I can just put the top section onto any standard height desk.