Let’s take a look at exercise habits.
There are lots of changes in our understanding of exercise that have come about in the past few years. The most important one in relation to your time is that you needn’t work out for an hour per day, five days a week to get the best results.
High intensity interval training HIIT is where it’s at now. That means getting to your maximum heart rate, panting and recovering, and then going back up again.
Your practice for today is go to the park and find an open field. Warm up for 5 minutes and stretch your hips, hamstrings, ankles, and torso. When ready spring across the field at half your top speed to the other side. When there, do 10-25 push-ups (depending on your fitness level). Then sprint back to the original side at 3/4 of your full speed and do 50 jumping jacks. Take 2 minutes to recover, repeat the sequence a few times, and then go home.
All in all, your entire workout can last 15 minutes today.
This type of workout pushes your body beyond its current physiological comfort zone., which triggers hormesis, a metabolic state that expresses genes that help us grow in the right way. This kind of exercise will help to spawn new mitochondria and beef up existing ones. These are the powerhouses of our cells, and more mitochondria equal more energy to us.
Working out in intense spurts May take a while to get used to. Make sure you stretch for a few minutes, and stop if you experience any joint pain. In fact, it’s always better to work with a trainer who can monitor you and keep you on the right side of the health line. Be safe.
The moral of the story here is this: you needn’t log in the time doing the same routine on the treadmill day in day out. In fact, once you’ve hit a level where your body gets comfortable, you’re not getting any results anymore. That means you need to push yourself.
Go for intense spurts of activity to challenge your heart and your muscles, and then fully recover. This will not only give you better results in your workouts but also free up some time each day that you had (hopefully already) allocated toward exercise.
Getting out of the “clock in, clock out” mentality of working out is an important quantum leap you can make in your life. It isn’t the quantity of time but the quality.
Your time is precious. If you build a culture of moving around all day, your resting metabolic rate doesn’t dip. If you avoid sitting and stretching periodically, you get less stagnant. This allows you to then get an efficient workout. You get better results in less time.