5 Ways to Find Time for Exercise

We all know that exercise is important – vital, in fact. Yet, one of the most common excuses for not exercising enough is “I can’t find time for exercise.”

And it’s true. It is hard to find time for exercise. Just like it’s hard to find time to cook healthy meals.

below is a recommendation

Moderate-intensity aerobic physical activity for a minimum of 30 minutes, five days per week (e.g. a brisk walk) or;
Vigorous-intensity aerobic physical activity for 20 minutes, three days per week (e.g. jogging) or;
Some combination of moderate-intensity and vigorous-intensity
NOTE: Exercise can be performed in bouts of at least 10 minutes.
That’s not bad. In fact, it’s pretty achievable. So let’s move on to the challenging (but fun) part: Finding time for exercise.

1. Turn off the TV
This is usually a good place to start. In 2019, the average person watched 34 hours of TV per week. If you do the maths, you could still watch 30 hours of TV and get all your exercise in (including a shower afterwards.

And if you’ve already whittled your TV watching down to just one or two favorite shows per week, consider exercising while you watch.

we have free wifi at the gym.

2. Limit Your Time Online
If we’re not watching TV, we’re surfing the Internet, checking email, updating Facebook, tweeting, or sharing on instagram. the average person spent 32 hours per month online in 2019 (sounds low to me!).

That’s over 60 minutes per day, some of which could be devoted to moving your body rather than letting it waste away in front of a screen.

Becoming more efficient with your online dealings is a great way to cut down on the time spent online.

3. Ask for Help
I don’t want to assume that you are a couch potato or an Internet addict. Perhaps you simply have your hands full with work, laundry, kids, community commitments, and all the other things that make up our plate of life.

If you are serious about finding time for exercise, ask for help. Maybe you just need somebody to watch the kids for an hour while you hit the gym. Ask your spouse, your mom, your friend, the teenager next door – anybody who can help you find that time.

4. Find Pockets of Time for Exercise
If your eyes didn’t completely gloss over when you read the recommendations above, you may have noticed that you can exercise in “bouts of at least 10 minutes.”

This means that you could go for a brisk 10-minute walk after breakfast, lunch, and dinner. Not only will you feel refreshed, but it also helps with digestion!

I often find myself with 10 minutes to spare, so I have a mental list of things that can be completed in that amount of time. If you have your own 10-minute activity list, just add exercise to it.

5. Combine Exercise and Transportation
In many parts of the world, this is an obvious one. However, sometimes it’s easy to forget that getting from Point A to Point B can be a wonderful opportunity to exercise. Here are some options:

Bike or walk to work/school
Bike to the shop
Walk over to a friend’s house
Walk or bike to the coffee shop
As long as it’s at least 10 minutes and getting your heart rate up, it’s exercise!

Everybodys gym teamchris

Why Leg Day is Important

If your Glutes spend more time on the bench press than working the lower body, you’re missing out on the benefits of a leg workout. By training the powerful muscles in your lower half, you not only increase overall strength, but you also create a more balanced physique.

Importance of Working Out Legs
Daily activities such as walking, going up steps, squatting, or bending and carrying heavy loads all require the muscles in your lower body to work together to perform these essential tasks. When your leg muscles are weak, or not performing at their best, your daily activity, as well as your physical fitness, can take a major hit.

Developing strength and power are just a few of the many benefits of a leg workout. Training these large muscles also improves athletic performance, making it easier to jump, run, kick, pivot, balance, accelerate, decelerate and turn. Plus, a strong lower body helps prevent injuries. Exercise may also help boost testosterone levels, especially in men over the age of 35.

If you’re not a fan of leg day, you might think that you can get the same benefits from exercise just by training the upper body. And while it is true that you can build muscles in your chest, back, shoulders and arms without training the large muscles in your legs, if you want to maximize muscle-building results, you need to embrace the importance of working out legs. That’s because the muscles in your lower body, which include the glutes, quadriceps, hamstrings, hip flexors and calves, all play a key role in several compound movements.

Leg Day Exercises
Unless you have an unlimited amount of time to spend in the gym, including compound movements, which are multi-joint exercises that target multiple muscles or muscle groups at the same time, in your overall routine will help build muscle and strength. They also have the potential to possibly increase testosterone, as long as you combine the exercises with a short rest period.

With all of the many benefits of leg day, it’s easy to see why it’s so important to include lower-body exercises in your overall workout routine. To determine how much time you should spend in the gym, We recommend designing your resistance training workouts according to your fitness level.

Novices or beginner levels can start with two to three days a week of resistance training focusing on all the major muscle groups. Intermediate levels can bump the number of days to four, but that means using a split routine, which spreads four or more workouts evenly across the week. And finally, advanced levels can train four to six days a week by using a variety of methods including a double split routine or a “three days on, one day off” split routine.

When choosing your exercises, make sure to build your routine around compound movements, with some room for isolation exercises. Some good examples include:

Squats with barbell, dumbbells or kettlebells
Deadlift
Single-Leg Deadlift
Step-Ups
Lunges
Hip Thrusts
Glute Bridges
Leg Press

Everybodys gym team

5 Benefits of the Safety Squat Bar

The safety squat bar is an amazing piece of equipment that produces massive benefits in terms of strength gains, injury prevention, and upper extremity preservation.

It’s a very versatile implement that has carry over to many different training modalities, including powerlifting, strongman, bodybuilding, etc..

Here’s the top 5 reasons why:

#1. It’s Incredibly Functional
One of the absolute biggest benefits of the safety squat bar is that it’s so versatile.

There’s simply no shortage of movements you can accomplish with this bar.

To summarize, you can perform:

Back Squat
Front Squat
Zercher Squat
Good Morning
Seated Good Morning
Single-Leg Good Morning
Front Lunge
Back Lunge
Split Squats
Step-ups
Hip Thrusts
Overhead Press
Triceps Press
Calf Raises
… and whatever else you can come up with
Bottom line is this bar has multiple uses that can translate to serious strength gains.

#2. It Will Get You Really Strong
Speaking of strength gains, the safety squat bar is a brutally awesome tool designed to test your body in unique ways.

You see, the bar has a camber at the ends which actually drops the collar below the midline and at an angle to the vertical axis. This anatomical nuance, coupled with the fact the bar actually sits a little higher on the shoulders, tends to pitch the lifter forward. In doing so, the lifter has to fight to stay upright to prevent folding.

This fight is great for the upper back. Your traps and lats are going to get extremely strong with this bar.

Of course your traps and lats aren’t the only thing that are going to get strong by using this bar. Depending on how you use it, you can ignite the entire posterior and anterior chains. With the front squat, you’re going to get serious anterior core activation along with the quads and glutes. With the back squat, you’re really going to hit the posterior hard while still stimulating the quads due to the vertical spine position. As for the other variations listed above, you can target more specifically the quads, erectors, etc…

#3. It’s Safe and Comfortable
As the name implies, the safety squat bar is… safe (when used properly of course).

Safer, at least.

The primary benefit from this perspective is that it significantly decreases stress on the upper extremities, particularly the shoulders, elbows, and wrists.

The way the bar is designed, there is a padded section that sits around your neck with two handles extending over each shoulder. This allows you to easily hold the handles directly out in front of your body. There is no need to externally rotate the shoulders, which is something many people have issues with on a traditional straight bar.

So if you have shoulder or elbow pain while back squatting with a straight bar, or if you have wrist pain when front squatting, this bar will help you tremendously.

BUT, it’s not just the upper extremities that it helps. When squatting with the safety squat bar, your spine position will actually be more vertical. It looks more like a front squat or a high-bar back squat. This positioning minimizes shear forces on the lower back and also allows for improved range of motion through the hips, knees, and ankles.

As it relates to the padding, some are more comfortable than others, but all provide some type of protection between your delicate neck and raw steel.

#4. It Has Great Carry Over to Other Lifts
As a specialty bar, you would expect the safety squat bar to have a carry over into your other lifts.

Rest assured, it will.

Being that this bar was created by powerlifters, it’s not surprising that it has an awesome carry over to both the straight-bar squat and the deadlift.

Going back to the whole camber design and pitching you forward concept, the bar will actually create a positioning that mimics that of the deadlift. Because of this, and because of the SSB’s ability to strengthen your posterior chain, your deadlift is primed for a big boost. Furthermore, the safety squat bar is absolutely going to help your regular back squat due to it strengthening your entire leg musculature and core.

Don’t think that the SSB is only for powerlifters though. Strongmen use it extensively in their training. Look at Brian Shaw and Brian Alsruhe as prime examples. They have gone through training cycles where they completely replaced the back squat with the safety bar squat because it’s so good at building strength and carrying over into their contests.

By the way, if you’re a competitive powerlifter, I’m definitely not suggesting you ditch the back squat entirely. I do, however, think it has a place in your training as an excellent accessory movement.

#5. Your Technique Will Improve
As you use this bar and become stronger, your ability to stay upright under a straight bar is going to be improved. Similarly, you’re probably going to be able to hit depth easier with a safety squat bar because it does promote a more ‘sit down, not back’ movement. This can also translate well to your straight-bar technique, as you should have a greater range of motion.

If you’re a lifter who struggles with chest caving, you’re probably going to benefit the most from this bar as it relates to straight-bar technique. That’s not to say that lifters who have different sticking points won’t benefit, because they absolutely will. This bar commands growth and strength. That growth and strength will inherently help your technique.