how to get maximum results with minimal time
It’s no surprise that everyone from doctors to psychologists say that people need to make more time for physical fitness. But what if you don’t have much time?
In that case, most trainers recommend, try to begin your short stay at the club by relaxing as much as possible – don’t expect your muscles to respond according to the usual work pace you set at the office. Use your precious time at the fitness center to mainly clear your mind, and get the most from your workout by combining some cardiovascular work and stretching, focusing on your core muscle groups. That’s mostly your lower back and abdominals.
Another option is circuit training. It’s faster, plus it incorporates cardio work in a shorter amount of time. The most important thing is to do all weight training and cardio work well, to avoid bad technique so you limit your chance of injury.
Here are some quick tips for multi-tasking for achieving better results when you do have time to visit the gym – especially a fitness center in a new city or on a business trip.
Warm up and prepare mentally
- Rid your mind of any negative thoughts before you even start to work out
- Concentrate on breathing and other relaxation techniques
- Stretch, stretch, and stretch some more – between exercises and during breaks
- Learn some yoga techniques – a great way to relax (even in your hotel room), or as a quick, one-hour fitness session
Diet
- Make sure you’re composing a healthy, daily diet for yourself (4 parts protein, 4 parts sugars, 2 parts fat)
- Avoid eating one or two big meals per day. Instead, enjoy four to six smaller meals throughout the course of the day – your metabolism, energy levels, weight, and even your mood will improve. Then save your favorite indulgence for special occasions.
- Eat plenty of fruits and vegetables. Fruit, yogurt, and whole grain cereals or oatmeal are ideal for breakfast. Then nibble more fruit in the early part of the day (to benefit from their sugars, called saccharides) and switch to vegetables in the late afternoon and evening (they contain fewer sugars). Finish off with proteins – vegetables with chicken or fish – for dinner.
Stretching
- Stretch your trapezius muscle first (the big muscle covering your neck, shoulder, and back). This is the area that takes the hits from too many uninterrupted hours in front of the PC. And stress, leading to sleepless nights, adds an even greater burden. This can also lead to tension headaches.
- Stretch your lower back and shoulders next. These muscles are vulnerable to the stresses of standing in one place for too long, or walking too far (especially in a strange city). Use a gym ball, called an overball: put it under your back on the gym floor and roll. It’s a fun, relaxing way to stretch these important muscles.
- Use an overball away from the gym, too. Put it behind your lower back while sitting at your desk or driving, to stabilize these muscles.
Strengthening
- Reinforce your muscular core first, especially when just beginning to work out or learning a new routine. The muscles here are in your spine, lower back, chest, abdominals, and pelvis. Don’t move on to other muscles until you’ve established a solid base here.
How long does that take? Depends on how often and how long you work out. - Give yourself a break. Don’t expect to create a body beautiful overnight. And don’t expect to suffer. Breathe properly, and don’t overexert or push yourself too hard. If any movement feels awkward or uncomfortable, stop. Ask a trainer for more information or help.
Cardiovascular workouts
- Don’t forget your heart. Cardiovascular training is an essential part of any training and fitness program. Your goal is a heart rate between 70-80% of your maximum heart rate (ask a trainer for more info). Try crosstraining, stairclimbing, rowing, and treadmill machines – mix and match. They’ll strengthen your heart and keep you from falling into a dulling, one-machine routine.
- Enjoy yourself! Cardio training doesn’t have to be punishment. Watch something fun on TV or the gym’s video screens, or use the props on the machines to hold your favorite book or magazine. The optimal workout length (15 to 30 minutes) will fly by.
- Take the plunge and try a water workout. Swimming doesn’t stress your joints. And did you know that the horizontal position of your body in water helps improve blood circulation? Breathing in water also strengthens your lungs.
Relaxation
Treat yourself after your workout – you deserve it. Relax in the sauna, whirlpool, steamroom, or wellness relaxation zone. You’ll look and feel even better. With a relaxed smile on your face you’ll be ready to face the world again.
The 3 biggest mistakes to avoid while training:
- Not eating for a long time before working out. Rushing on an empty stomach to the gym after work or after a stressful meeting means you’re exhausted and out of fuel. This can lead to injury.
- Not stretching enough before starting. This makes it harder to get started, decreases your enjoyment, and can also lead to injury.
- Not strengthening the abdominals and back before exercising, and then working out too aggressively.
Same problem as above.