Tips on exercising without free time
Its a well known fact that we live in a busy world with all our commitments, obligations and priorities. Between work life, family life and social life it can be hard to make room to keep ourselves fit.
Making time to exercise is crucial if you want to look after your health. But how do you make room for it in such a hectic world?
The good news is that it doesn't matter how packed your life is, you can exercise without spare time on your hands. All it takes is a willingness to be fit and the mind of an opportunist.
You see, making time for exercise doesn't have to be restricted to one fixed duration and schedule. There are 3 major ways of working on your fitness in a busy lifestyle;
· exercise within any sized window of time-
Exercising does not have to be 60, 30 or even 20 minute durations. a lot can be achieved in as little as 5-10 minutes.
A great cardio is possible by increasing the intensity level. An effective way is to use interval training.
Eg. Jog for about 20 seconds, sprint hard for 10 seconds, relax back into a 20 second jog and go hard for 10 seconds, repeat this over a period of 5 mins. that's right, your heart will be racing within 5 minutes.
If you did this throughout your week, all of the 5 minute periods will eventually ad up. This time can also be used for muscle exercises, such as calf raises, chin ups, lunges, squats, etc. There is always a small window of time available.
· Intergrating exercise within life-
A great time saver is by incorporating fitness into the activities of life. A simple example is by choosing how you commute to and from work. Leave the car and walk, jog or cycle to work. If that is too extreme for you, you can still use this concept by varying the degree that you do it.
Eg. Drive, but park further away and then jog the rest of the distance. this can be used in conjunction with public transport.
When you see a staircase, jog up it, especially if you need to take to where you are going. If your standing around while you are waiting for something, do some calf raises, squats, push-ups, whatever you like.
Be creative and open to opportunities to integrate fitness within your busy schedule. This costs you no time at all.
· Make exercise commitment to workouts that have a brief duration
As I have already alluded, a workout doesn't have to take a lot of time. you can schedule a brief but effective exercise that fits in where ever you like without messing up your other schedules. An effective way is to pick 4 or 5 exercises,
eg. Push ups, squats, sit ups, calf raises and chin ups and do 1 set of 10 for each exercise and your done. This takes little time and if you do this daily you'll see results.
We all have the same amount of time, what makes the difference is how we place our commitments. Whether we do something or whether we don't, it all comes down to commitment.
Inspired by fitness,
Clinton Boucheix
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