Everyone knows the benefits of exercise. It can help to lower body-fat, increase strength, prevent injuries, lower cholesterol, reduce blood pressure, and prevent osteoporosis to name a few. So it is obvious, we should all be exercising right! Many of us want to exercise but find it difficult to make a commitment to this healthy lifestyle change due to time constraints. Well, get ready because we are going to show you a way to exercise and get great results with limited time.

If you have not started exercising because you think that you have to be in a gym two hours a day then read on. You will be happy to know that you can perform a balanced exercise routine in only 45 minutes and it only has to be done three times each week. Many hard core athletes workout for hours a day performing intense and punishing workouts to achieve their goals, but this is their job not yours. For the average person you can get great results in less than an hour!

Your 45 minute workout should consist of three components-cardiovascular exercise, strengthening exercises, and a flexibility routine. The cardiovascular component should be 20 minutes in duration and can be done on a stationary bike, treadmill, or on a stairclimber. If you are an outdoor enthusiast you can go for a jog, roller-blade or try swimming at your local pool.

The flexibility component of your workout should only take 5-10 minutes. A balanced stretching routine should include stretches for the major muscle groups. Start with stretches for the quadriceps, hamstrings, chest, upper and lower back.

The strengthening component of your workout can be performed in 15 minutes. Start by exercising the major muscle groups, which includes the legs, chest, back and some exercises for the abdominal muscles. You can get effective results by performing two sets per body part. Use a comfortable weight that allows you to perform 10-15 repetitions.

There you have it, a balanced exercise routine that can be performed in only 45 minutes! Factors such as age, gender, and personal goals must be considered when tailoring your exercise program. Once your routine is designed be sure to pay close attention to your exercise form and be sure to rest a minimum of 24 hours between your workouts. Consult your physician prior to beginning any exercise program and have fun.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.