{"id":5711,"date":"2020-02-12T14:32:59","date_gmt":"2020-02-12T13:32:59","guid":{"rendered":"http:\/\/www.amicidellanatura.it\/blog\/?p=5711"},"modified":"2023-06-09T16:37:45","modified_gmt":"2023-06-09T14:37:45","slug":"18-minute-minimalist-exercises","status":"publish","type":"post","link":"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/","title":{"rendered":"18-Minute Minimalist Exercises"},"content":{"rendered":"

A few years ago, I couldn\u2019t do a single push-up\u2014and I certainly couldn\u2019t do a pull-up. I hardly exercised at all; and when I did exercise, it was sporadic: it never lasted more than a few days before I gave up. Sound familiar?<\/p>\n

Even after I shed 70 pounds of fat\u2014due mostly to diet\u2014I was in terrible shape. At age 28, I was doughy, flabby, and weak.<\/p>\n

Not anymore.<\/p>\n

At age 30, I\u2019m in the best shape of my life. I\u2019m in good shape because I\u2019ve found ways to enjoy exercising: I\u2019ve found ways to make exercise a daily reward instead of a dreaded task.<\/p>\n

I can point to three reasons exercise is now enjoyable.<\/p>\n

I do only exercises I enjoy. I don\u2019t enjoy running, so I don\u2019t do it. I attempted it for six months and discovered it wasn\u2019t for me. If you see me running, call the police\u2014someone is chasing me. Instead, I find other ways to do cardio: I walk, I get on the elliptical machine at the gym, I do bodyweight exercises that incorporate cardio.<\/p>\n

Exercise relieves stress. Although I enjoy exercising most in the mornings, I love hitting the gym (or the park) in the evenings if I feel tense or stressed. Exercising at the end of a long, stressful day also gives me time in solitude to reflect on what\u2019s important.<\/p>\n

Variety keeps exercise fresh. When I first started exercising, I used to hit the gym three times per week, which was certainly better than not exercising at all. Then, as I got more serious, I started going to the gym daily. This routine became time-consuming, and doing the same thing over and over eventually caused me to plateau. These days I mix it up: I walk every day, and I still hit the gym occasionally, but the thing that has made the biggest, most noticeable difference has been the variety of daily eighteen-minute bodyweight exercises.<\/p>\n

Eighteen minutes?<\/p>\n

I know, eighteen minutes sounds like an arbitrary number. That\u2019s because it is. When I started these bodyweight exercises, I didn\u2019t have a specific window of time in mind. But I timed myself for a week and discovered that almost every time I hit the park for my exercises, I was worn out within eighteen minutes. Thus, these are my eighteen-minute exercises (all of which you can do in your living room, outdoors, or just about anywhere).<\/p>\n

I usually alternate between the following exercises. You can of course pepper in your own favorites. And, yes, these exercises are suitable for men and women.<\/p>\n

Push-ups.<\/strong>\u00a0Like I said, a few years ago I couldn\u2019t do a single push-up. Eventually, I could do one (after doing modified push-ups for a while). After a while, I could do ten and then 20. Now I can do 50\u2013100. I tend to do three to five sets, resulting in about 200\u2013400 push-ups within my eighteen minutes.<\/p>\n

Pull-ups.<\/strong>\u00a0Two years ago I thought I\u2019d never be able to do a pull-up. Eventually, I learned how to do one. Soon, two, and then four. Now I can do ten to fifteen in a row. I complete three to four sets, resulting in about 50 pull-ups within my eighteen minutes. I use monkey bars at the park. You can use a pull-up bar at home. A friend of mine uses tree branches. I hated pull-ups because they seemed impossible, but now it\u2019s my favorite exercise.<\/p>\n

Squats.<\/strong>\u00a0I just started doing bodyweight squats, and I\u2019ve already noticed a huge difference. I\u2019m doing only three or four sets of 30 right now, but I\u2019ll continue to work my way up\u2014I\u2019ll continue to grow.<\/p>\n

I don\u2019t have a specific routine or plan, I simply take a 30-second break between sets, bouncing from one exercise to the next. After eighteen minutes, I\u2019m spent. And I feel great afterward. I get that wonderful tired-but-accomplished feeling you get after a great workout. What used to be tedious is now exhilarating.<\/p>\n

Qui<\/a> trovate l’articolo originale.<\/p>\n","protected":false},"excerpt":{"rendered":"

A few years ago, I couldn\u2019t do a single push-up\u2014and I certainly couldn\u2019t do a pull-up. I hardly exercised at all; and when I did exercise, it was sporadic: it never lasted more than a few days before I gave up. Sound familiar? Even after I shed 70 pounds of fat\u2014due mostly to diet\u2014I was… Read More »18-Minute Minimalist Exercises<\/span><\/a><\/p>\n","protected":false},"author":11,"featured_media":5712,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","neve_meta_reading_time":"","footnotes":""},"categories":[62,69],"tags":[],"class_list":["post-5711","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-gian-gio"],"yoast_head":"\n18-Minute Minimalist Exercises - Gruppo Italiano Amici della Natura<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"18-Minute Minimalist Exercises - Gruppo Italiano Amici della Natura\" \/>\n<meta property=\"og:description\" content=\"A few years ago, I couldn\u2019t do a single push-up\u2014and I certainly couldn\u2019t do a pull-up. I hardly exercised at all; and when I did exercise, it was sporadic: it never lasted more than a few days before I gave up. Sound familiar? Even after I shed 70 pounds of fat\u2014due mostly to diet\u2014I was… Read More »18-Minute Minimalist Exercises\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"Gruppo Italiano Amici della Natura\" \/>\n<meta property=\"article:published_time\" content=\"2020-02-12T13:32:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-09T14:37:45+00:00\" \/>\n<meta name=\"author\" content=\"Sara Mucaj\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scritto da\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sara Mucaj\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo di lettura stimato\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minuti\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/18-minute-minimalist-exercises\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/18-minute-minimalist-exercises\\\/\"},\"author\":{\"name\":\"Sara Mucaj\",\"@id\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/#\\\/schema\\\/person\\\/7941d126e65294dd97003e878e7f019e\"},\"headline\":\"18-Minute Minimalist Exercises\",\"datePublished\":\"2020-02-12T13:32:59+00:00\",\"dateModified\":\"2023-06-09T14:37:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/18-minute-minimalist-exercises\\\/\"},\"wordCount\":685,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/18-minute-minimalist-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"\",\"articleSection\":[\"Blog\",\"GIAN GIO'\"],\"inLanguage\":\"it-IT\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/18-minute-minimalist-exercises\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/18-minute-minimalist-exercises\\\/\",\"url\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/18-minute-minimalist-exercises\\\/\",\"name\":\"18-Minute Minimalist Exercises - Gruppo Italiano Amici della Natura\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/18-minute-minimalist-exercises\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/18-minute-minimalist-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"\",\"datePublished\":\"2020-02-12T13:32:59+00:00\",\"dateModified\":\"2023-06-09T14:37:45+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/#\\\/schema\\\/person\\\/7941d126e65294dd97003e878e7f019e\"},\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/18-minute-minimalist-exercises\\\/#breadcrumb\"},\"inLanguage\":\"it-IT\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/18-minute-minimalist-exercises\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"it-IT\",\"@id\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/18-minute-minimalist-exercises\\\/#primaryimage\",\"url\":\"\",\"contentUrl\":\"\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/18-minute-minimalist-exercises\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"18-Minute Minimalist Exercises\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/#website\",\"url\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/\",\"name\":\"Gruppo Italiano Amici della Natura\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"it-IT\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/#\\\/schema\\\/person\\\/7941d126e65294dd97003e878e7f019e\",\"name\":\"Sara Mucaj\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"it-IT\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/?s=96&d=mm&r=g\",\"caption\":\"Sara Mucaj\"},\"url\":\"https:\\\/\\\/www.amicidellanatura.it\\\/gian\\\/author\\\/sara-mucaj\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"18-Minute Minimalist Exercises - Gruppo Italiano Amici della Natura","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/","og_locale":"it_IT","og_type":"article","og_title":"18-Minute Minimalist Exercises - Gruppo Italiano Amici della Natura","og_description":"A few years ago, I couldn\u2019t do a single push-up\u2014and I certainly couldn\u2019t do a pull-up. I hardly exercised at all; and when I did exercise, it was sporadic: it never lasted more than a few days before I gave up. Sound familiar? Even after I shed 70 pounds of fat\u2014due mostly to diet\u2014I was… Read More »18-Minute Minimalist Exercises","og_url":"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/","og_site_name":"Gruppo Italiano Amici della Natura","article_published_time":"2020-02-12T13:32:59+00:00","article_modified_time":"2023-06-09T14:37:45+00:00","author":"Sara Mucaj","twitter_card":"summary_large_image","twitter_misc":{"Scritto da":"Sara Mucaj","Tempo di lettura stimato":"3 minuti"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/#article","isPartOf":{"@id":"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/"},"author":{"name":"Sara Mucaj","@id":"https:\/\/www.amicidellanatura.it\/gian\/#\/schema\/person\/7941d126e65294dd97003e878e7f019e"},"headline":"18-Minute Minimalist Exercises","datePublished":"2020-02-12T13:32:59+00:00","dateModified":"2023-06-09T14:37:45+00:00","mainEntityOfPage":{"@id":"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/"},"wordCount":685,"commentCount":0,"image":{"@id":"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/#primaryimage"},"thumbnailUrl":"","articleSection":["Blog","GIAN GIO'"],"inLanguage":"it-IT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/","url":"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/","name":"18-Minute Minimalist Exercises - Gruppo Italiano Amici della Natura","isPartOf":{"@id":"https:\/\/www.amicidellanatura.it\/gian\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/#primaryimage"},"image":{"@id":"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/#primaryimage"},"thumbnailUrl":"","datePublished":"2020-02-12T13:32:59+00:00","dateModified":"2023-06-09T14:37:45+00:00","author":{"@id":"https:\/\/www.amicidellanatura.it\/gian\/#\/schema\/person\/7941d126e65294dd97003e878e7f019e"},"breadcrumb":{"@id":"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/#breadcrumb"},"inLanguage":"it-IT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"it-IT","@id":"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/#primaryimage","url":"","contentUrl":""},{"@type":"BreadcrumbList","@id":"https:\/\/www.amicidellanatura.it\/gian\/18-minute-minimalist-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.amicidellanatura.it\/gian\/"},{"@type":"ListItem","position":2,"name":"18-Minute Minimalist Exercises"}]},{"@type":"WebSite","@id":"https:\/\/www.amicidellanatura.it\/gian\/#website","url":"https:\/\/www.amicidellanatura.it\/gian\/","name":"Gruppo Italiano Amici della Natura","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.amicidellanatura.it\/gian\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"it-IT"},{"@type":"Person","@id":"https:\/\/www.amicidellanatura.it\/gian\/#\/schema\/person\/7941d126e65294dd97003e878e7f019e","name":"Sara Mucaj","image":{"@type":"ImageObject","inLanguage":"it-IT","@id":"https:\/\/secure.gravatar.com\/avatar\/?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/?s=96&d=mm&r=g","caption":"Sara Mucaj"},"url":"https:\/\/www.amicidellanatura.it\/gian\/author\/sara-mucaj\/"}]}},"_links":{"self":[{"href":"https:\/\/www.amicidellanatura.it\/gian\/wp-json\/wp\/v2\/posts\/5711","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.amicidellanatura.it\/gian\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.amicidellanatura.it\/gian\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.amicidellanatura.it\/gian\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.amicidellanatura.it\/gian\/wp-json\/wp\/v2\/comments?post=5711"}],"version-history":[{"count":1,"href":"https:\/\/www.amicidellanatura.it\/gian\/wp-json\/wp\/v2\/posts\/5711\/revisions"}],"predecessor-version":[{"id":8478,"href":"https:\/\/www.amicidellanatura.it\/gian\/wp-json\/wp\/v2\/posts\/5711\/revisions\/8478"}],"wp:attachment":[{"href":"https:\/\/www.amicidellanatura.it\/gian\/wp-json\/wp\/v2\/media?parent=5711"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.amicidellanatura.it\/gian\/wp-json\/wp\/v2\/categories?post=5711"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.amicidellanatura.it\/gian\/wp-json\/wp\/v2\/tags?post=5711"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}