During these busy times, starting an exercise program is no easy feat. Usually, embarking on a fitness resolution means rearranging the daily program to allow time for it. Unfortunately, most people are pressed for time and leading hectic schedules, which makes allocating time for the workout a near impossibility.
Therefore, if you’re looking to squeeze a workout into an already busy day, here are some practical tips that can help.
Create a Workout Schedule
When it comes to breathing life into your workout program, taking the time to actually sit down and commit to your decision on paper is an all-important first step. Before you decide to hit the gym or grab your running shoes, make sure to plan thoroughly your workout sessions throughout the week.
To create a concrete workout schedule, ask yourself these questions:.
- Do you have any empty slots on your calendar?
- What’s your ideal workout timing?
- Do you prefer to exercise in the morning, evening or at night?
- What’s the ideal workout for you?
- What are you going to work on?
- Is the workout well-rounded?
- Are you going solo or training with a partner (or group)?
- Does the workout require any special equipment?
- How are you going to assess if the workout has met its objectives?
There are no right or wrong answers; there are only your answers. Nevertheless, making the above assessment can help you take the guess work out of your training, thus granting you physical and mental power to perform your workouts with ease—regardless of how hectic your schedule is.
Finding time during a hectic schedule is not always about sacrificing one activity for the other, sometimes it’s just about “creating time”.
Get Up Earlier
Finding time during a hectic schedule is not always about sacrificing one activity for the other, sometimes it’s just about “creating time”. And one of the best ways to generate more free time is to get up earlier in the morning. This may be tough to do at first, but it’s worth the sweat. According to many studies, people who exercise fist thing in the morning tend to stick better with their training programs, thus achieve greater fitness gains.
Here are a few practical ways to get you up and going strong in the early morning:
- Make sure to get a good night of sleep. Being sleep deprived can wreak havoc on your fitness and overall health.
- Try going to bed and waking at the same time during the week. Doing so helps you synchronize your inner clock to the new regime without the need for outside help.
- If you have problems falling asleep at night, try meditation and self-hypnosis techniques. Being relaxed and worry free aides good sleep.
- Banish the stress from your life. You can do this by creating a safe sleeping environment where you totally unplug from the outside world. Turn off all computers, phones, TVs and make sure your room is dark.
Focus On Quality
A good workout session does not have to take a big bite out of your daily schedule. So, before you even look for ways to increase the time spent exercising, first increase its quality. The best approach for higher quality exercise is interval training. Also known as High Intensity Interval Training (HIIT). This type of training burns colossal amounts of calories without burning much of your time. Not only that, according to many studies, interval workouts increase metabolism levels, and boost fitness levels like nothing else.
Here is a simple running interval workout:
- Start the session with a decent 5 minute warm-up. This allows your body to get ready for the task ahead and prevents injury.
- Pick up the pace for your first 1 minute running interval. Aim to hit around 80% of your maximum cardio capacity.
- Slow down and recover for the next full minute.
- Repeat the cycle 6-8 times
- End the workout with a cool down. Jog slowly for 5 minutes and stretch gently afterwards.
Of course, the above program is just to give you an idea on how to proceed. The length and intensity of each interval depends for the most part, on your fitness level and training goals. Therefore, feel free to adjust it according to your own needs.
For more fitness advice visit www.runnersblueprint.com/weightlossrunning
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