It's something we've all got to contend with now; life is just too busy! And while we do our best to maintain some sort of exercise routine, we end up taking a break from exercise, which could be due to illness, or just too many hours in work, and before you know it, a few months have gone by, and there is more than a mountain to climb to get back to your old fitness baseline. Exercising is one of those things that a lot of people view as just too damn difficult! But it doesn't have to be this way, nor does it have to be an expensive gym membership for the most sophisticated place in town, that you have to spend 45 minutes commuting to. So when we are constantly on the go in life, is there any way we can fit in a proper exercise routine that goes the distance?
What's your attitude to exercise?
This is the first thing everybody has to ask themselves. If you are exercise phobic, is this the main reason you've never bothered starting an exercise regime? Do you make excuses all the time? Or is it just the case that you can't be bothered? With all the best intentions, starting an exercise routine is the hardest part. Sometimes, you can pile too much pressure on yourself, and expect yourself to be marathon ready in a few months. In actual fact, it's much better for you to start small. It's not a difficult analogy, but by setting your goals low, once you have achieved them, then you can raise the bar. And this is the key. Most people give up exercise routines quite soon after starting because it is too much. Either people over train, so they burn out quick, or they set their goals too high, so it becomes an impossible task. It's much better for you to do, say, 10 press ups, and aspire towards that at the very start, and add more on each time. “Progressive overload” is the term used when describing the best way to build muscle. In other words, it's just about adding a little bit more on to your exercise routine, so you have to push that little bit harder.
Look at it from a biomechanical perspective
Most people look at exercise from the perspective of gaining muscle, losing weight, etc. But people don't look at exercise as a biomechanical necessity. This could be because it sounds too scientific, but much like the previously mentioned “progressive overload”, you need to stimulate muscle growth by overloading the muscle. Whether your goal is to lose weight, or to build muscle, implementing progressive overload should be an essential part of your exercise routine. You don't have to do this by going to the gym and lifting heavy weights, but this helps, at the very beginning, and all you have to do is work yourself to fatigue. Believe it or not, you don't need to do a million burpees to do this, but it depends on your level of fitness. A very simple way for you to do this at home is to buy a set of resistance bands. A lot of people dismiss resistance bands, because they are used by older people, or people going through rehabilitation. But in actual fact, a resistance band has a lot of advantages over weights. Resistance bands don't damage your joints, and they have a better range of motion, meaning that you can work every aspect of the muscle. So, going by this approach that you just need to fatigue the muscle, by overloading the muscle, you can stimulate muscle growth. It's basic evolution, as we had to develop more strength to run away from a mammal, fight a bear, and so forth. And back when we were cave people, we didn't need gym memberships to be supremely fit. This might be a perspective that helps, especially at the very start. It can be intimidating to go into a gym and see other people lifting four or five times their body weight, but the goal should be to fatigue the muscle. And you can do this very quickly, by adding constant tension when lifting any weight or resistance band, you will feel the burn. There have been studies that show resistance band training has more of an effect than actual weights. And, it's very gratifying to see a strong man struggle with a resistance band, especially when they lift heavy! So don't worry about the weight you are lifting, just fatigue the muscle.
What can you do at home?
The great thing now, there is no need for gym memberships. Whether it's a product like the X3 Bar, or a home gym, there are so many things you can do in the comfort of your own home. A lot of people think that to get properly fit, you need to use the treadmill, or you need to lift weights, but this isn't true. Yes, if you are serious about doing deadlifts or squats, that is one thing, but if you are looking to establish a baseline level of fitness, all you need to do is do enough to fatigue yourself. And it's not even just equipment at home, there are websites that stream bodyweight exercise routines, like Moms Into Fitness Inc. that have exercises for mothers who are expecting, or just looking to lose a bit of weight. Being on the go constantly does mean that you are at a disadvantage when it comes to getting time in the gym. But, the point is, exercising at home is just as effective. We seem to have it in our minds that's the only way we can truly get fit is to go to a gym. Yes, there are classes and personal trainers that can help us with specific goals, but if you take the time out to do enough research, you can tailor your own specific exercise routine for setting goals. That is, if you set goals...
Do you set goals?
For those who are constantly on the move, it could be a case of you not setting any sort of goal for your fitness. For busy parents who struggle to fit a workout into their calendar, they need to find a way to achieve their goals. If you don't set goals, there's no way you are going to get off the couch. And, as mentioned before, it's all about setting a small goal, and then stretching it further. And even with the best will in the world, if you don't have the time to actually implement a proper workout routine into your week, it's time to take the attitude of exercising when and where you can. For example, is there a 30 minute period where you are sat down watching TV? If so, record the show, and do some general exercising. Or, exercise in front of the TV! Unfortunately, when it comes to setting proper goals in terms of exercise, it's something you can't do half-heartedly. Sure, at the very beginning, exercising in front of the TV is certainly a way for you to get your heart rate up, but once you get used to that, you need to start increasing the pressure. So, this is when you start to get more serious about your goals. If there is no time for you to exercise, can you get up 30 minutes earlier than everybody else? Or are there times where you are stood around, and could easily do 10 squats? If there is a way to exercise, you should make the most of every available second you have. Even if you can't physically get to a gym, this is not actually important to building muscle! Your body can't tell the difference between a dumbbell, a wall, an elastic band, or a person! Whatever the stimulus is for you, fatiguing yourself is the goal.
And finally, it's it's not just about the act of exercise itself, it's about the mindset you have. This can take some time to get right, especially if you aren't used to exercising, but there's always a moment where we snap and think, “right it's time to get fit!” Whether you were looking in the mirror and didn't like what you saw, or it was doctor's orders that you lose some weight, whatever the reason behind it, sticking to it is the hardest thing. It's not the physical exercise, it's the mental exercise that is the biggest challenge of all. Developing resilience and mental toughness is the key to starting and sticking with an exercise routine. Because you're always on the go, you might have looked at this as an excuse to not exercise. In fact, if you are constantly on the go, this is the perfect opportunity to add one extra thing into the mix. If you're so used to a busy life, you need to be supremely organized. And by adding exercise, preferably 3 times a week, into your calendar, whether it's a 45 minute session in an evening, or 4 and a 1/2 sessions of 10 minutes during the course of the day, by actually doing it, this is the way to commit. Don't look at it as a temporary thing, make it part of your lifestyle.
Missljbeauty*
