Consistency is essential if you want to realize great results from your workout. But how do you squeeze regular workouts into your busy life… and just how much exercising are we talking about?
What to shoot for
Amir Mofidi, Fitness Manager at 24 Hour Fitness in Tustin, California, recommends 90 minutes of strength training and 90 minutes of cardio per week. Here are two examples of how to go about doing that:
- 30 minutes (alternating cardio and strength training) six sessions per week
- 30 minutes of cardio and 30 minutes strength training in one shot – three workout sessions per week
“When I first start working with people, when they’re building their routine, I recommend alternate days so they’re doing something almost every day. Their calorie expenditure is spread across the week and they don’t get the opportunity to be sedentary,” says Mofidi.
The other method – of working out fewer days but longer sessions – is fine, says Mofidi: “As long as you’re active on your days off; not necessarily working out, just doing something such as walking.”
How to get there
The ability and desire to stick with regular workouts doesn’t happen overnight, but it does happen. “After I work with clients about one month, I don’t have to call them any more. They wake up in the morning and take their multivitamin and work out without being reminded. They’re starting to get gratification from their efforts,” says Mofidi. “Once they get into the rhythm, they find it fun and even hesitate to do things that will disrupt their routine, such as go on vacation!”
Besides having more energy and seeing positive changes in your body, it can also be a quick lift to check off your workout accomplishments in an exercise log. It might be a notebook, a software program or your 24 Hour Fitness Solutions Journal.
No more excuses
People will always find excuses to avoid regular workouts. Here are just a few that Mofidi has heard and his responses to those challenges:
“MY JOB IS TOO DEMANDING.”
My work hours may be comparable to yours. I start work at 7 a.m. and sometimes leave at 9 p.m. Just give me your weekend. On Saturday and Sunday get up and get the weights and cardio done. When you see that exercise counteracts the effects of your busy week, you’ll break out of your cycle and find windows of opportunity during the week to exercise.
“I’VE NEVER BEEN ABLE TO STICK WITH A WORKOUT ROUTINE… WHY BOTHER?”
You may have been trying something too radical. This is very subtle and simple. I am not asking you to start an extreme lifestyle. You won’t feel a need to “fall off and go back.” Just fit in the time. You have time to watch The Sopranos; you have time to go to the gym.
“I TRAVEL TOO MUCH.”
I travel every week from Thursday night to Saturday. First thing, I always find the closest gym to the hotel. If that isn’t possible, there are resistance bands and exercise tubes that you can use in your room. You can also keep up your pushups, squats and lunges. And stay away from those vending machines!
“I HAVE SMALL CHILDREN.”
24 Hour Fitness offers great childcare at most of our locations at very reasonable rates. The Kids’ Club takes care of kids six months to 12 years old. The attendants are experienced and will page you if there is a problem. It may be difficult to get everyone ready and get to the gym, but it shouldn’t prohibit you from working out.
[EDITOR’S NOTE: Childcare availability, hours and fees vary per location. Contact your club for specific details.]
SOURCE: Amir Mofidi, Fitness Manager 24 Hour Fitness in Tustin, CA