Too busy to workout?
Who has time to spend 2 hours a day at the gym? Work, picking up and dropping off kids at school, shopping, paying bills and whatever else keeps us too busy already. There are some things you can do RIGHT NOW to speed up your workouts.
Wasting Time in the Gym?
A lot of people are spending more time in the gym than they need.
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The Ultimate Busy Mom (and Dad) Fitness Site
Pages of free training and fitness resources
After spending years of reading every fitness magazine and workout book I could find, I've decided to put together all the advice and training tips that have proven to work for me.
- FitSuperMom.com
- I blog about being a busy mom and trying to find time to workout. You'll find workout routines and all sorts of ways to maximize every minute you have in the gym.
Funny, even busy dads are finding themselves on this site all the time. Make sure you leave a comment to let me know you stopped by.
Top 10 Workout Time Wasters
Stop doing these things and cut your workout time in half... or MORE!
Most people can find at least 3 items on this list that they're doing and shouldn't be! Go down the list and ask yourself if you're guilty of the workout time wasters.
- More weight and less reps. If you're doing 50 reps on any machine, you're killing time. Up your weights and decrease your reps. You'll not only see bigger gains, you'll also do it in less time. Try to keep your reps below 15 for each exercise. Maybe less
- Make a plan then do it! Don't spend 10 minutes walking around the gym to figure out what aerobic exercise you're going to do today or which chest exercise you did last week. Write down your workout and exactly how much weight you're using. You'll walk into the gym and know exactly where you need to be right away. If someone else is on that machine, you can start with your 2nd exercise and not lose track inside your workout routines.
- Do it now, but do it right! Poor form is a major time killer. 20 minutes of working out incorrectly won't even compare to 10 minutes of working out with a correct form. Ask a trainer to watch your routine and give some tips. It's worth the investment in time saved and results gained.
- Rest when you're done. If you're spending more than 30-90 seconds between exercises, you're resting too long. If the machine you want to use is busy, grab a jump rope or do some push-ups. Maybe mix up your routine and start with another machine.
- This isn't mingle time. It's great to have and make friends who have the same fitness interests as you, but save the social time for after your workout. Get done with your work and IF you have time left, catch up on what's happening. Don't do it between sets.
- Get out of the rut. Your muscles will actually adapt to your workout routine. If you're always using the same machines or exercises, think about changing things up. There are a number of ways to build the same muscle group. Doing this will increase your results quickly.
- Focus on the workout, not the TV. If you like to read or watch TV while working out, chances are, you're not giving your routine the full attention it needs. 5 extra minutes per day watching the tail end of a show before getting off the elliptical adds up to a lot of wasted time each month.
- Get out of isolation. Working out very specific muscles instead of groups, can have it's benefits, but it's going to mean you have to workout longer to cover a group of muscles. Do squats or dead-lifts. These work entire groups of muscles and save you time in the gym.
- Change happens at home. Walking into the locker room, finding a empty locker and tying your shoes are all time wasters. Get changed at home so when you walk into the gym, you're ready to start working out. The locker room tends to lead to longer conversations as well.
- Nobody's a morning person. Most people are going to the gym in the evening, after work. Try getting up and hour early and get your workout done before you start your day. There are a lot less people at the gym and you're more likely to get right on the equipment you need to use.
A Quick Workout NOW
You can do this workout just about anywhere at anytime.
When faced with a time crunch which exercise would you choose? Many People are just too busy these days to find the time to workout. They are simply too busy with family and career to attend the hot new classes at the gym down the street. For most, time is critical, so they need workout routines that are efficient in both aerobic and strength training, while being done in a short amount of time.The Best of Resistance and Aerobic
If you choose only one form of exercise to meet your needs, you want one that will offer you the best of both worlds. There is one activity you may not have thought of, jumping rope. A good jump rope routine is more than child's play. It is the best cardiovascular exercise there is. It provides a maximum workout in a minimal amount of time.
Skipping through a rope is more than a good cardiovascular workout, it also develops coordination, agility, and rhythm- three areas that are important not only in your workout but in your everyday life. As well, jumping rope helps you tone your body.
Even though it appears your lower body is doing most of the work, it is equally challenging for you upper body. Constantly rotating the rope while keeping your arms up and away from your body works all of your major muscle groups. Your calves, thighs, and buttocks are used for jumping while your shoulders, upper arms and forearms must turn and grip the rope. No wonder it is no easy feat for an extended period.
Since jumping rope offers both an aerobic and strength workout it's perfect for people who only have time for one form of exercise. Another great reason to choose this form of exercise, is its portability. You can jump rope anywhere- indoors or out. You can put it in your purse, backpack or briefcase and take it with you when you travel. The real kicker of this sport is that it costs next to nothing.
To get started, all you need is a rope and a good pair of shoes.
Size Does Matter
When choosing a rope, look for one that is adjustable to your height. The right size rope has handles which extend to your chest if you stand on the center of it and pull the handles upward.
Jumping Surface
When jumping you should stick with a padded surface or jump on ground with some "give." Stay away from hard surfaces like cement to save you from injury.
Beginning Workout
Start out at a moderate pace and slowly build up your endurance over the ensuing weeks. You want to be able to do at least 20 to 30 minutes at a brisk pace. Try to fit this workout into your schedule 2 or 3 times a week for best results.
Tips
- You do not have to jump high-just clear the rope.
- Use your whole arm to turn the rope.
- The faster you jump, the more calories you burn!
- The more you bend at the knee, the more you feel the burn in your leg and butt muscles.
Ready to give jumping rope a try?
There area lot of resources available on Amazon.
Don't limit yourself to a basic jump rope workout routine. You'd be surprised just how complete your workout can be using a simple rope. Don't grab that one from the garage you use to tie down stuff in the back of the truck. Find a quality jump rope that will last for years to come and will be a pleasure to use.
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