Q. Ok, so its damn hot and you work an 8-10 hours workday these days thanks to the recession.
By the time most of you get home you are already done in and working out is often the last thing on your mind, but somehow or other you want to try to maintain your fitness level and keep body and mind sane and healthy, right? What are you going to do?
A. Get smart and versatile.
If I am too tired to train at night, I train during my lunch break; 30-40 mins of fairly brisk paced workout at my nearby gym, then its shower and back at work at my desk within the hour.
Due to the shortness of time, I cut my rest times down during sets, keeping the cardiovascular/conditioning part of what I do pumping away effectively. I super set at times, working one set of muscles and then the sympathetic muscles in tandem, resting one group as another works, again saving me time and meaning more sets for my time.
if its a super hot day, dial back your working weight and concentrate on form and repetitions. Adjust yourself to your environment and pay attention to your energy level. I find that even in the hottest Tokyo day, once I get started I find a bunch of power just waiting to be used.
And after the workout? Yep, there’s me at two pm, freshly showered and ready for the second half of the day, wide awake and raring to go, feeling better that I actually did do something other than languish in the heat. I leave having done 12-18 sets worth of work and feeling damn good.
The other option is of course train in the morning, but our new puppy has me fully booked these days, so lunch time it is. For you, you might have more choices!
Here’s a tip breakdown for you:
- one hour break means 30-40 minutes of intense, focused workout
- keep your rest times between sets short
- if necessary, drop your working weight a little to allow for the faster paced routine
- between sets, keep active, walk around, do a set of chins/pull-ups, keep your heart pumping and active
- since you are working at a higher intensity, monitor your breathing, keep it steady and efficient
- water yourself well
And after your shower, step back into the office with a smile!
As they say, make time, or its gone in a moment.