I am a big fan of the Five Factor Fitness program by Harley Pasternak. This little book outlines a fitness program that almost anyone can do in 25 minutes per day. This book provides a combination of Aerobic exercise along with weight training in a twenty five minute, interval style workout.
The book provides pictures and diagrams of the exercises and the routines are broken down into 5 minute phases. While I have enjoyed the program, it can get a little complicated at times, and you need to have the book along to follow the routine.
With my hectic schedule I have found that some days I don’t have a 25 minute block of time to exercise. I want to get the benefits, but I have needed a way to break things up. What has worked for me is to create some handy cards with simple exercises that I can do without any equipment. I put a different exercise on each card and put down a number of repetitions that would correspond to a 5 minute interval.
I carry the fitness cards along in my pocket and do the exercises during the day.
Here is an example of how I have used them…
In the morning, I may have a free 15 minute period. I shuffle the fitness cards, turn them upside down, and pick one at a time. The first one turns out to be 50 jumping jacks. I do the exercise and then pick another card. This one is 15 push ups. I do the push ups and then pick a final card. This one is running in place for five minutes. I glance at the clock and do the running for 5 minutes. When I’m done, I have had a great little workout to get the blood flowing, with the added benefit of drawing a random card to make things interesting.
Later in the day at work, I may have a few minutes to spare. I grab the 5 minutes on the stairs card, and run up and down the stairs for 5 minutes. When I’m done, I put this on the bottom of the stack. When I get home at the end of the day I may grab another couple of cards after dinner and work off a few calories with some sit ups and leg lifts.
These cards are simple, fast and fun. They are easily printed out on business card stock in under 5 minutes. They can easily be modified with repetitions and exercises that work for you. They make a great addition to a structured fitness program, when you are limited for time or on the go. As always, be sure to check with your doctor before starting any type of fitness or exercise program.
Fitness Cards: Instructions for use:
- Download the Five Minute Fitness Template for MS Word
- Open the template(s) and modify as necessary
- Print out on Avery Business Card Stock (10 Card)
- Break cards apart
- For portability, stack cards in order and clip together with mini clip
- Transport easily in pocket or purse
- Keep in a quick access location like a desk drawer or file cabinet
- Optional: Add info cards to your Walleteer organizer