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Dec 18, 2008
I hesitate to share the following workout with you. Why, you might ask. Well, it's probably not the safest exercise program to do, at least for some of you. But here it is. I just emphasize that for most of you this program may not be what you need, or even should do.
Like most people, I admit it is sometimes hard for me to get my exercise session in each day. When I'm not at my job, I think about my teaching, writing and research that needs to be done. Or if I'm in the classroom or office at work, I'll start to think about the need of getting home to rake leaves, clean the gutters or some other project on my wife's "to do" list, that she so sweetly makes "just for me." Family, work and personal obligations exert their stress on all of us to varying degrees, so we all need to schedule our time wisely. It is hard sometimes to schedule what should be a priority for all of us, exercise.
Before you think or say that I have put my foot in my mouth, let me say that I fully realize that I have written on these pages several times that "you will find time to exercise once it becomes a high enough priority." I stick to that, and believe it to be very true. It is a rare day when I don't do something of a physical nature, whether it be a workout or a walk or a grass cut or something that keeps me moving.
But like many of you, my time is limited. I might be at work and have 30 minutes at most where I can get my workout in. It is not unusual for a student of mine to come by my office, and see a note taped to the door reading "I am in the weight room if you need to see me." I just sneak out for a "quickie" workout when I should be in the office.
So here is my "quickie" workout. I only have 30 minutes or so. Normally, I'll spend at least 30 minutes doing cardio and 30 to 40 minutes doing weight training. But not today, because of time. So I grab a pair of dumbbells and get on a treadmill. Today I am going to walk and lift weights at the same time. I crank the treadmill up to a good speed, 2.5 to 3.0 miles per hour, and while walking I do a series of dumbbell exercises, so I'm getting some cardio and resistance training at the same time. I'll do arm curls, arm extensions, side raises, front raises, back raises, shoulder presses, wrist curls, chest presses, shoulder shrugs and so on. Space is limited here, so contact me if these exercises are unfamiliar to you. I've described these in past columns where you do them standing on the floor, so you do them almost exactly the same while walking on a treadmill.
I really want to emphasize that this is a workout I only do on those days when I'm really pushed for time. I believe you'll get better results on these days when you can just concentrate on doing your cardio and weight lifting alone, not mixing them up. Also, quite frankly, this workout requires some coordination, so it is not for everyone. Doing these lifts while walking on a treadmill requires some balance and core strength, so it definitely should not be done until you are ready. Also, do just a few sets at a time, then lay the dumbbells down on the treadmill and just walk for awhile, then do a few more sets. Use your good judgment.
By the way, I'll share another unconventional -- or some might say crazy -- workout with you on these pages soon. Let me just end here by writing that one aspect of it involves walking rather strangely on the treadmill.
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This is my last column for 2008, and I look forward to helping you attain your fitness goals in 2009. We'll work together to make this next year a good one. Merry Christmas!
Lewis Bowling teaches physical education at N.C. Central University and Duke University and is a personal trainer certification examiner with the American College of Sports Medicine. He can be reached at 530-6224 and at Lewis_Bowling@yahoo.com.
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