Be Efficient & Be Effective
The number one reason people don’t exercise is because they complain they’re too busy. There just doesn’t seem to be enough time in a day to get everything done as people are juggling work, kids, social, personal tasks and more. Fortunately, that’s exactly what we specialize in –helping really busy people commit to their health and fitness so they can look and feel their best. So here are some quick and easy tips to help maximize your time while working out so you can get more done in less time!
Move Your Body:
Focus on increasing your overall activity more throughout the day. If we all just took the stairs more than the elevator, parked further from our destination and walked to do errands, we wouldn’t have to spend hours in the gym!
We can’t tell you how many times we see gym-goers zoning out while watching TV or reading a magazine. If you want to maximize your workouts, put away the books, magazines and distractions while working out so you can focus on what you’re doing and get in and out of the gym more quickly.
Go for Intensity:
When you don’t have a ton of time, replace long duration and easy intensity cardio with short and hard interval training. You can accomplish the same workload in a shorter period of time.
Use Your Whole Body:
When you’re strapped for time, start combining muscle conditioning movements. For example, instead of doing one set of squats and then one set of overhead shoulder presses, try doing a squat with an overhead shoulder press. Or instead of a separate set of lunges and bicep curls, do them at the same time. You’ll save a ton of time.
Sequence your exercises so you don’t need any rest periods. So for example, instead of doing 3 sets of bench press with a minute rest in between, try doing your core training in between your Bench Press sets. Or perform lower body and upper body exercises back to back with no rest in between.
Instead of doing high-endurance muscle conditioning, which takes longer, increase your weight load and keep your repetitions between 8 and 12.
Have a Plan:
One of the biggest time-wasters is not really knowing exactly what you’re going to do so you find yourself just wandering through the gym seeing which equipment is available. If you want to be efficient and effective, know exactly what you’re going to do and stay focused. That’s why personal training is so popular – you don’t have to worry about anything. Just show up and the workouts are ready to go.
Manage Your Chit-Chat:
It’s good to have friends to workout with because it helps with adherence. But if you notice half of your time is spent gossiping, you’ll get a lot more done in a shorter period of time if you keep the conversations short.
Early Morning Workouts:
Really busy people have a much better time adhering to a workout program if they do it first thing in the morning – before other responsibilities get in the way!
Quality Time With Others: Schedule workouts and active adventures with friends and family so you can get in your workout while spending quality time with your loved ones – it’s positive multi-tasking!
Unfortunately being too busy is never an excuse that holds any weight with us!
In fact, exercise will actually give you more energy so you can be more productive.
Instead of exercise taking up too much time, it will actually give you more time and energy. And we could all use a little of both!
Sherri McMillan, M.Sc. has been inspiring the world to adopt a fitness lifestyle for over 25 years and has received numerous industry awards including International Personal Trainer and Fitness Presenter of the Year. She is the author of five books including “Go For Fit – the Winning Way to Fat Loss” and “Fit over Forty” and is the featured presenter in various fitness DVDs. She is the owner of Northwest Personal Training in downtown Vancouver and can be seen running, hiking or cycling with her two children, Brianna and Jackson. She can be reached at www.nwPersonalTraining.com or www.ShapeupwithSherri.com
Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started. Contact 360.574.7292 for more details.