We understand you're busy and you've got plenty of things that can distract you from your training or any physical activity on any given day. Stuff comes up, some days you are exhausted and often there is always another excuse between you and your next workout. But there is one thing that will dictate your success in your fitness and physical activities which is consistency.
When you are consistent with your training or physical activities, you will notice that you may continue making progress and getting stronger. You may experiment with other times to workout as everyone is different, and a fitness routine that works for one person might not work for the next.
When the rest of your life gets busy, use these ideas to simplify your workout and focus on what is most important.
Relax The Expectations
We are wired to compare ourselves to others, but this often causes unnecessary tension in the mind and body.
You don’t need to look in the mirror and feel upset that you don’t have the chest or abs that someone else does or base your workouts after someone with a vastly different age, body type or weight -exercise is not a punishment! You are unique, so focus on finding the exercise that makes you feel good, and that works for your body type, location and budget.
The quest for fitness doesn’t need to be a never-ending race for an unrealistic standard. It also doesn’t need to involve any expensive gadgets, gym memberships, or multiple hours every week.
Make It Fun!
There is no arguing the health benefits of physical fitness. Getting regular exercise helps prevent heart disease and other chronic illness, overall improves your mood, reduces stress levels, improves your sleep and much more.
In order for adults to reap the benefits of physical fitness, the U.S. Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity physical activity each week.
I know you’ve heard this before, but that’s because it’s true:
The more fun you can make your exercise, the more likely you will be to do it, stick with it, and see long-term benefits. Outdoor time, spontaneous play, and social stimulation is the ultimate trifecta of exercise.
Target Large Muscle Groups
Instead of spending an hour doing dozens of targeted muscular exercises like bicep curls, focus on doing fewer exercises that use multiple muscles. You’ll gain fitness in less time, and will have more functional strength and range of motion.
Try out Agility ladder drills-this workout targets abs, calves, glutes and hip flexors, hamstrings, lower back, quadriceps and also involves biceps, shoulders and triceps.
Another option would be squats, planks, push-ups, and pullups as these workouts involve short bursts of intense effort, with fitness, and blood glucose regulation. You can accomplish a lot more in a selected 15-min workout than you can in a 45-minute jog.
Turn Your Commute Into Exercise
If you are fortunate to live close enough to your office. Experiment with walking or biking to work. Most people consider a workout to be an hour-long exercise session.
However, it really doesn’t have to be this way. Walking for even 20- or 30-minutes counts as a workout! Although it may not feel like a strenuous activity, but it improves heart health and regulates your blood pressure.
Biking also has many advantages. Not only will you get a good workout, you’ll save money on gas, and it’s environmentally friendly too! This may take a little extra planning and organization. But if you can make it work, try a test run on a weekend and start slow by biking to work one or two days a week.
You can increase the frequency as your body adjusts and save the car for those rainy days. Also bringing a change of clothes may be wise depending on the climate or the weather change.
Take The Stairs
Fitness is oftentimes the first thing we cut out when we are feeling overwhelmed or too busy. But sneaking in exercise in small ways throughout the day is an easy way to add some movement into your busy weeks even when your schedule is packed.
There’s always a quick fix to getting in those extra five minutes of exercise whether it’s taking the stairs out of the metro or walking the eight flights in your office building.
It may not seem like much, but a couple flights of stairs are better than standing still in an elevator, it even burns more calories than jogging!
Stay Consistent and Simplify
Break some of the rules that complicate your training, ease into it and find your motivation to work out as this is absolutely essential in ensuring that you stick to your exercise routine.
Take the time to find out what your specific motivation is for working out, write it down and make things easy so you can focus on the things that really matter.
When you can focus on a few, full-body movements, short and intense training sessions, and make it fun, your fitness and overall wellbeing can dramatically improve!
Our bodies already know how to move, we just need to stop complicating everything! Always remember, the best kind of workout is one that helps you get the most out of the other areas of your life—not the other way around.
We Love Fitness and Simplicity.
Simple and effective fitness methods are achievable and completely essential for your entire body, mind and overall well-being. In short, we believe that we should “Strive for progress, not perfection.”
You’ll notice that the products in our Trained Sports store are designed to give you results.
Remember the benefits from your workout come directly from the quality of your work – not the quantity of it. Give the principle of training simplicity a go and see how you can improve your gains in much less time!