23 Jan How to maximise your movements and get the exercise sessions in
Being a fitness professional, you would think it wouldn’t be a problem for me, but in fact over the last 3-4 years it’s become harder and harder to get the exercise sessions in.
Firstly, I am spending more of my time working. Running a PT business, a gym and launching a new corporate wellbeing business has meant that there has been much more time spent in front of a computer and working on the fitness of others, rather than working on my own fitness.
Having two young boys has meant spending most of my spare time with family, so popping out for a 3-hour run or a 2-hour training session doesn’t sit too well nowadays. As I work most evenings, I want to be able to maximise my weekends with the family.
Now, as mentioned above it has got harder to get the exercise sessions in but it hasn’t stopped me from training. It has just meant that I have had to adapt the training that I do.
Psychologically, most of us will believe that an exercise session will take at least an hour or more. If you head to the gym you need to account for travel time, shower time and getting changed. A gym workout can lead to a 2-hour round trip.
It’s great if you’ve got the time to do this, but it will soon put people off with a busy schedule. It can easily be used as an excuse not to train at all.
If you’re busy, the key is to change your mentality to exercise. It doesn’t have to be a long drawn out thing. You can easily get some quality movement done in 10 – 30 minutes.
An example of this, I used to train a client who would turn up 10 minutes late to a session. I would try and rock out 5 sets of squats and press-ups before he turned up. Easy for me I know as I spend my day in joggers, but you can implement this as well.
Why not start the day with 100 shower squats? 5 minutes of stair climbs pre-work? A 10-minute power walk on your lunch break?
It’s a case of having it in the front of your mind ‘how can I move more’.
Playing with the kids can be another great way to get some exercise in. I like to think of them of as little human dumbbells. I can have a fun play session whilst blasting the shoulders! I am not saying you have to start to throw your kids around, but playing in the garden and doing some outdoor play can easily ramp up the steps and movement.
Of course, these are all small changes in movement. In order to get the set sessions in there are other great, simple ways to save time.
Having a home gym or exercise space can save you a huge amount of time. At home I have a glorified shed which is just big enough to hold a cross-trainer, rack, bench and weights. Everything I need to have an effective workout.
I can combine resistance training with cardio to maximise my sessions. I will regularly do a 30-minute workout alternating resistance with cardio (something called cardio acceleration training), you elevate the heart rate while ticking the resistance box.
You don’t even need a shed to do this, just a set of dumbbells and a set of stairs and you’ve got all the tools you need.
Why not try and get a space at work, having a set of exercise bands means that you can have a portable gym wherever you go! It could be something you and your colleagues could do at lunch or before work.
It’s not ground-breaking and we all know the huge amount of benefits of keeping ourselves physically fit but there are still far too many people not looking after their bodies.
Aim to make little changes and try to think ‘how can I move more’ day to day.