Before you worry about what exercise will best utilise your time, you must first create the time!
For those that love training, finding the time is different to someone who is new to the game.
For a beginner, it can be difficult to build the habit of taking time out of your day to focus on your health/fitness/goal. This gets even tougher when you are busy, have a family, other hobbies etc. You haven't yet had the chance to build the passion - and thats okay!
At this stage, too many people focus on doing advanced programs that aren’t designed for beginners who don't have ‘training’ near the top of their priority list. They focus on what exercises they should be doing, sets, reps etc. Though these are certainly worth considering, they will provide little use if you don't actually take the time out of the day to do them.
If you are the kind of person that often starts training and quits, or someone looking to train for the first time - this is for you!
The aim is to NOT do the following:
1.) Wipe yourself out/find it so horrible that you don’t enjoy yourself, resulting in inconsistency and/or quitting altogether.
2.) Struggle to get the right balance and neglect other areas of your lifestyle.
3.) Get injured.
Heres how to fix it for someone that currently is inactive and wants to shift into a sustainable active lifestyle!
Look at your week. See how many sessions of exercise you can fit into that week (down to the time of day you intend to do it).
‘Sessions’ should vary from 3-7 per week and last between 5-60 minutes. Shorter sessions between 5-30 mins should aim to have a higher frequency (4-7 per week), Longer sessions between 30-60 minutes could have a lower frequency (3 per week minimum).
These sessions should include ANYTHING you enjoy. You are looking to build a habit, not necessarily find the best possible workout you can fit in that time (that comes later). If you don’t enjoy it - the chances that you stick with it are slim.
That been said, try different things. You may find an area that you love!
Short sessions may utilise activities such as:
- Going for a walk
- Foam Rolling
- Bodyweight Circuit
It may be, that you don’t have much time yet, so a 20 minute drive there and back to the gym may not be ideal. So keep it at home/outdoors.
For longer sessions, you may want to hit the gym, so bear that in mind. This could include:
- Exercise classes
I can’t stress this enough - ENJOY IT!
Follow your plan for 2 weeks and review.
Was it easy to hit your sessions? Can you see yourself doing this for a long period of time?
If the answer is ‘NO’, scale it back and/or change the activities.
If the answer is ‘YES’, could you happily increase the frequency or duration of your sessions?
Keep reviewing every two weeks and in 6 weeks you will be an active person! This is a huge stepping stone to losing fat, building muscle or increasing your fitness.
Now is the time to step it up and look at ways to make the most of the time you have created for yourself.
Any help needed? Ask the BearWolf!