No Time to Workout?
The number one reason why people don’t exercise is that they don’t have time.
At least that’s what we tell ourselves.
I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there’s little left over for working out. Add to that the season. Summertime brings vacations, cookouts, and family gatherings. It’s no wonder that exercise quickly takes a backseat to summer activities.
We don’t have to succumb to weight gain and lack of fitness this summer. Here are some ways in which you can stop using the time crunch excuse:
Schedule Your Workouts: You’ve heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting, you’d never skip a workout and you’d be in amazing shape. Now, while this scheduling concept is quite simple, you have to put it into practice to reap the benefits. Pull out your calendar and a pen or, if you are living in the 21st century, open your calendar app on your smartphone or computer. I’m serious! Just do it. If you want to get into shape, it starts with committing to a schedule with some set exercise times.
Schedule in three 30-minute time slots on your calendar, that’s when you’ll exercise. AND DON’T CANCEL ON YOURSELF!!!
Remember this: if the thought that you “no time to workout” this week is floating around in your head, but you haven’t anchored it down to a specific time and date, then it will continue to just float. Don’t allow that to weigh you down.
Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise. But you must bring your exertion to an exhausting level. Think of it like this: on a scale of 5-10 (5 being working, breathless, sweating but still able to talk and carry on a conversation, 10 being “Oh wow, I think I can feel my heart in the back of my throat and it may come out.”) you want to be between 7 1/2 and 8. Maybe hovering around a 9 before taking a break.
So, how do you do this? Glad you asked!
1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles.
2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for this might include carrying dumbbells while doing lunges or doing body weight exercises like push ups and body squats. And choose weights that are heavy enough to fatigue your muscles in about 12 repetitions.
3. Use Intervals: Interval training is amazing for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity. But choose exercises that will kick your butt quickly.
So now you are on your way to getting a workout in more often than not. I know it seems like no amount of advice will help you with squeezing in a workout into an already booked daily schedule, but I promise that trying this will at least give you a fighting chance to develop a new pattern for getting some beneficial exercise and reaching your ultimate goals quicker.
No time to workout? Schedule it!
Brenda B. Morris – Fitness Contributor, Clean Eating Programs
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