Some days are so jam packed full of stuff that a workout just doesn’t seem possible. But if you can find half an hour then you can squeeze in a workout and still get all the benefit of your normal session.
Think about it, how much time do you spend chatting to staff or other members, watching the TV, waiting for a piece of equipment, ‘resting’ between exercises or figuring out what exercise to do next.
With these 7 tips you will be in and out with maximum effect.
1. Plan ahead – Know exactly what exercises you want to do and what equipment you need to do them. Have a backup exercise for if the equipment you want is busy. Alternatively you can skip ahead to your next exercise and come back to it once it’s free.
2. Reduce rest time. How much time do you spend resting between sets? It’s probably a lot longer than you need. Time your rest between sets, or incorporate active rest. This is where you work two opposite muscle groups alternately. For example: 1 set of squats followed by 1 set of push ups. Your upper body is resting while you squat and vice versa. Have a quick drink once you’ve completed your sets and move onto your next 2 exercises.
3. Plug in. If you are prone to chatting with the staff and other members then plug your headphones in. Most people won’t approach you if you are plugged in and if they do you won’t hear them anyway! Listening to music can also be a big motivator, enabling you to push harder and faster than you would normally. Try putting a playlist together of your favourite tracks to motivate you!
4. Challenge yourself – If you are only working out for a short period of time, you need to put in the maximum effort. Try picking a heavier weight, and see how many reps you can push out. (Ladies – this will not bulk you up, but it will make you stronger!!) Make sure you are working hard
5. Intervals – For a quick cardio workout try interval training. This is great for improving your fitness, and will help you to burn more calories for longer even when you are resting. Essentially you work at your highest possible level for say one minute then you rest for one minute then push back up. You can adjust the timings to suit you, start with 30seconds on one minute off, and see how you feel, then adjust the timings from there. Just make sure you are really pushing yourself in the working intervals.
6. Change your scenery – Sometimes we just can’t help but lose our focus in the gym, or on our usual running route, and we don’t work as hard as perhaps we should. A change of scenery might be just what you need to push yourself that bit harder, and get more out of your shorter workout.
7. Something is better than nothing – if all you can find time for is a 10 minute walk around the block then go for it. You will be working harder than if you were sat at your desk, it will get the blood flowing and give you a break from your hectic day. .
So tell me, how do you squeeze in your workouts on a busy day?
No comments:
Post a Comment