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I don't want to spend hours at the gym?? |
So I want to get the most out of going to the gym, but I don't want to be there for hours. I go to the gym about 5 days a week (mon - fri), after work. I have long work days typically 9- 10 hours. I do an hour of cardio (usually running), but would like to do more strength training, or weights. Whenever I do both I am at the gym for more than two hours, and have no time to do anything else once I get home (1 hr commute both ways). I can't cut my cardio time or go to the gym on the weekend, b/c of commute and weekend job. So , my questions are: Are there any exercises that I can do at home (pushups, crunches, free-weights) that I can do in a short ammont of time, about 15-20 minutes a day that would help my running? Or what could I do in the same ammount of time in the gym? The problem with doing it at the gym, is it takes longer, because I have to wait for weight machines. Any help would be appreciated. Thanks!! Formulate clear diet and fitness goals. For eating, work on a one-week plan for meals. For fitness, schedule your workouts three weeks out to avoid other commitments canceling your good intentions. Source(s): http://my.yahoo.com Isometric exercises are great for building strength. The best part about them is You use Your own body to work against and You can do them anywhere, even at work. You may want to consider checking some of those out and see if that fits Your lifestyle and goals. Good luck. I also work long hours, although I don't have the long commute. What I typically do is about 45 minutes of high intensity cardio, followed by 20 minutes of weights. I do two sets on each muscle and I go to exhaustion. I don't rest much in between sets. Then at home, I do crunches and pushups because that's easy to do without equipment. My total workout is just over an hour and I am definitely becoming stronger. If you get a workout ball or a half ball (a "BOSU"), it will intensify your crunches and pushups. You can buy a few dumbbells and do reps while balancing on a half-ball---it works your core and creates a more intense exercise. Good luck! I would give crossfit a try. It blends a lot of different exercises into short (20-40 minute) workouts on a "3 on, 1 off" schedule. You get both strength and cardio training. It is a very supportive community as well. Just go to the website, do the "Workout of the Day" (WOD) and post your results. It is all free of charge. Don't worry about getting enough of a workout in 20 minutes. Some of the routines are very intense! http://www.crossfit.com nobody has to spend hours at the gym to get a quality workout in. * if the gym is crowded at night either go in the am or change your resistance training to be more flexible. learn to use all the equipment so you don't have to wait for the favorites that you like to use. * focus on using either free weights or machines that are compound movements (multi-joint). with compound exercises you can use more weight which stimulates more muscle fibers * switch to a form of high-intensity interval training for cardio you can have a more effective workout in less time when training at a high intensity with a greater increase in the resting metabolic rate after the training session *1.5 hour training session 10-15 minute warm-up 45 minutes weights 20-30 minutes of high intensity cardio - stretch when you arrive home |
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