Finding the time to exercise

May 2nd 2016
By: Melanie Hollidge

It was great to see that a group of 27 mums from in and around St Albans came together to support each other through their marathon training. Last December St Albans-based Mum Nadia Dickinson created a Facebook group for other mums in the area training for a marathon. She said: “I posted on the infamous SAMs (St Albans Mums) Facebook site to see if other London Marathon mums wanted to set up a Facebook group to share progress, stories, training plans, runs, kit, nutrition anything that’s going to help get us round 26.2 miles!”
 
Running a marathon is a fantastic undertaking and well done to anyone for completing one but not all of us have the time. Finding time to exercise can be tricky so how about this 300-second exercise routine? NO excuses.  This five-minute workout doesn’t even require any equipment because your own body weight provides the resistance you need to tone and strengthen core muscles.

Minute one: 20 seconds of push ups, 10 seconds of rest, 20 seconds of push ups, 10 seconds of rest

Minute two: 20 seconds of squats, 10 seconds of rest, 20 seconds of squats, 10 seconds of rest.

Minute three: Plank for as long as you can and then rest until the end of that minute.

Minute four: 20 seconds of push ups, 10 seconds of rest, 20 seconds of push ups, 10 seconds of rest.

Minute five: 20 seconds of lunges, 10 seconds of rest, 20 seconds of lunges, 10 seconds of rest.
 
The plank – holding the “up” position of push up - If you do it right, your body should form a straight line from your head to your ankles. Push ups - For the perfect push up don't tuck in your chin or look straight ahead keep your neck in a straight line with the rest of your body. You can start with half plank and push up. Lunges -, first stand with your feet shoulder's width apart, with your spine straight, your shoulders back and look forward,  step forward with one leg into a wide stance while maintaining a straight spine then lower your hips until both knees are bent at approximately a 90-degree angle. Your front knee should not extend over your ankle, and your back knee should hover above the ground. Keep your weight in your heels as you push back up to starting position. Repeat on both sides.
 
If the St Albans Mums group can do a marathon 5 mins a day should be easy.
 
Source: Smart living The Telegraph