Life and Fitness
Jul 14, 2011
Balancing Life and Fitness!
It is the number one excuse trainers/gyms here on why clients haven’t been doing their normal workouts or been eating healthy, “I am too busy!” We know that American society means working long hours, rushing home from work to tend to the care of the family and chores, then eat and finally some snooze time. Nowhere does it seem that we can fit exercise or any personal time into a hectic everyday schedule. If it did we would not be a nation that is now predicted to have nearly 75% of its society overweight! So, we At Fitness Together-Cary have listed some quick tips/strategies that will help you fit exercise in your schedule while giving you those accelerated results we all strive for.
The first thing to do is forget about the programs that require four, five or six days a week at the gym. They just aren't necessary. It's entirely possible to train, strengthen and progress in less time than those sorts of programs demand. If you're like most fitness enthusiasts, your workout probably consists of five to six upper or lower body exercises, with three to five sets of eight to 12 repetitions for each exercise. The typical rest period between a set can be as much as two to three minutes and even longer if you're talking with friends. This is where you can increase the intensity of your workout and effectiveness of it as well! Modify the number of repetitions you perform for each set, decrease the rest period between sets, and incorporate compound movements or even increase the amount of weight you lift. The simplest way to put these factors into action is to replace your traditional workout with full-body, strength-training circuits. Training both your upper and lower body in the same workout is the key to cutting your time in the gym in half and producing a sweat like you have never felt before.
Create a circuit by performing six to eight resistance exercises back to back with minimal to no rest in between. You can perform each exercise for a certain length of time, typically 30 seconds, or for a specific number of repetitions, usually eight to 12. By decreasing the rest period and incorporating compound movements (exercises that use several muscle groups) the workout intensity increases and so do the training effects. You'll burn calories not only while you're working out, but also after you've left the gym. A study published in the March 2002 issue of "European Journal of Applied Physiology" found that when the training group performed a high-intensity, short-duration workout with compound exercises, their resting metabolism was raised for 38 hours after the workout.
As your strength endurance increases, you can go through the circuit two to four times. If you're a novice lifter, performing circuits with simple body weight, dumbbell or dynamic mobility exercises is the best way to build a solid strength foundation.
Make Habits of Lifestyle Changes
Once you start decreasing your time in the gym, you'll want to work on assimilating good habits into the rest of your day. This will help you maintain a healthier lifestyle and free up more time for your family.
In most cases, you can start to preplan and pack your meals the night before. This will help you stick to a good nutrition plan and prevent you from binging eating. It will also allow you to start journaling your hours throughout the day. This will allow you after a week or so identify "time wasters" that could free up even more of your schedule. You might be surprised on how much time you spend/waste on the computer, TV or other amenities that you weren’t aware of.
Setting Goals and Taking Action
At this point you've decreased your time in the gym and eliminated your daily time wasters. Your next step is to write down where you are and where you want to go. Determine your personal and professional goals, but ensure they're attainable and measurable. This simple action alone gave will give you focus and direction. But it is one thing to write down goals and quite another to take action. The reason most people don't take action is that their goals are either overwhelming or not inspiring. So pick something you really want to do, and instead of setting your sights only on the long-term goal, write down the smaller tasks you need to accomplish on the way to the larger goal. These days, people have less free time than ever before. Fitness often becomes an afterthought, pushed aside for more pressing tasks. But if you make your time both in and out of the gym more efficient, you can slowly reintroduce fitness back into your daily routine and still have time for the rest of your life. Remember to always ask the experts. There is a reason why most of got into this field and that is to change someone life each and everyday!