I am going to make the assumption that most of the people reading here have a daytime 9-5 that pays the bills. Because of that, I know for a fact that most of you struggle with these two issues:enough free time and energy levels.
I have talked before about consistency, and about having a long term view regarding your short term goals and aspirations.
That being said, there is no easy way to say it: most people spend too much time training.
So today, lets think about getting the most from your training time, adding a bit of variety, and achieving your goals long term.
Regardless of your good intentions when designing yourself a workout regimen, or taking a system already designed from some sportsman’s book, think long and hard about your own current fitness level, and plan your activities with the goal of raising the intensity over time.
Start by setting yourself reasonable goals that you can peak to over a 4-6 week period, then cycle off from to allow the body to adjust, before you set your next goal.
Here are some easy tips to remember when you design your next workout scheme:
- Plan your workouts to be somewhere in the range of 20 to 45 minutes.
- warm up/stretch well and prime the muscles and joints for action
- Think about the time and intensity ratio, rather than length of time of the workout with too much resting going on between sets
- If a shorter time workout, increase the intensity (ie the work you do)
- Dont do the same thing every day, and favour only your favorite strong muscles
- Hit all your major muscle groups, and include exercises with push/pull, stretching and jumping movements
- Variety– kettlebells today, running/jump rope/tabata/ heavy bag tomorrow
- Always factor in your resting time, according to how hard you intend to train over the session, considering long term achievability of your goals
- Quality over quantity- the form or technique of each rep, coordination with breathing, posture and rhythm
- Enjoy it! This is your personal challenge and journey!