Work out how to fit in exercise

ARE you time poor when it comes to training?

In this day and age we seem to get busier and busier, despite all of the technology that is meant to make our lives more time efficient.

Trying to fit in time for training is hard and can be one of the main reasons we let ourselves go.

How many of you have signed up to a gym only to clock up the kilos while your gym membership clocked up the dollars? I have done it.

But just because your life seems busier does not mean your exercise program has to suffer.

If you do not have the time to devote to 45-minute or hour-long gym sessions, try squeezing some short 10-minute workouts into your day. It might not seem like it would do much, but short bursts of exercise a few times a day can be beneficial.

You are still going to notice the benefits because, after all, it is better than doing nothing at all.

And you can also try to incorporate more movement into your day-to-day activities by doing things such as:

1. Ditching the remotes for a week. Imagine how many calories you could burn getting up to change the channels on your TV. I'm pretty sure my other half could run marathons if he did this for a week.

2. Taking the stairs. There is nothing like a stair session (even if it is just two flights instead of the elevator at work) to get your heart rate up.

3. Walking or riding to work if you are close enough. This is also a great way to clear your mind and plan your day rather than be stressed by traffic or trying to find a park. It is also a great way to unwind after work and you will have exercised by the time you get home.

Exercise does not have to be too fancy. Keep it simple. Skipping is a great option for time-poor people, and also when you have limited space.

You can also buy a theraband (one of those stretchy latex things which are also good for stretching) and a set of dumbbells for little cost.

Those three items can give you a great little workout and the rope and theraband are lightweight so you can take them with you to work in your handbag or briefcase and bust out a quickfire session in your lunch break.

Finding someone else to do it with is also an excellent way to keep you committed to your fitness. It means if you pull out then you are compromising someone else's fitness too.

Mums are surely the most time-poor of the time-poor. But that does not mean you have to forego your fitness campaign either. Get together with your mums' group or a few friends and take it in turns keeping an eye on the kids. That can be a rest station during a circuit.

Here is a 10-minute workout you can try:

Skip two minutes for a warm-up;

8-10 push-ups (use the wall for an easier option, or do them on your knees or on your toes for harder);

8-10 pull-ups/rows using a theraband;

Skip or jog on the spot for one minute; and

Repeat twice from the start.

You can replace push-ups and pull-ups with squats and lunges/step-ups; or do a core workout by using an abdominal exercise and a back exercise.

Technique is most important with strength exercises - things like correct posture and alignment, activating your core and soft joints. And you need balance, which means making sure you do push (for example, push-ups) with pull (for example, pull-ups/rows) exercises.

So no more "I have no time" excuses. Get moving, people. And start before the colder months hit and your motivation really wanes.

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