Finding the Time

Ok, we have to be honest here! If we are talking about a little exercise or even just a bit more than we are already doing, finding the time really isn't that hard. There are lots of ways we can work a bit more exercise into our day if we have the motivation. People have different goals though. Some are interested in losing a few kilos, others want to be fitter and still others are training for a specific event or sport. But on top of this we all have to live and that means jobs, study, family and many other responsibilities.

Burn Baby Burn

Generally you don't need to spend hours and hours in the gym or out running or swimming to keep basic fitness and health. In fact with as little as 2 hours a week, you will see some real benefits. Remember there are 168 hours in a week, surely you can spare two. Even a simple 20 minutes on an exercise bike in front of your favorite TV show can have a very positive impact on your health. Studies have shown that 20 minute combinations of 1 minute alternating fast and slow intensity training have maximum effect on fat loss. 20 minutes! That's not even an episode of Seinfeld.

For those who are looking to trim down or are just interested in maintaining a healthy weight,you probably want to work your exercise into your daily routine. Here are the oldies but the goodies:
  • Taking the stairs instead of the lift
  • Parking a few extra blocks away from the train station or the office and power walking the extra distance
  • Take 15-20 minutes to walk around the block and listen to the news on the radio instead of sitting down to read the newspaper
  • Tackle the housework with a bit more vigor to get a work out while you clean

There are many, many more but the general idea is to add a bit more activity into your daily routine. All the points above will burn a few extra calories and get the blood pumping. Remember to think about what is easy and what is hard and if you want to burn some extra calories give the hard way a go. This might not lead to rapid weight loss but getting in the habit of walking a little further will help you maintain a healthy attitude to your body and how it should be used.

Exercise becomes Training

You are not sure when it happened but it definitely happened! One week you were out to get some exercise and the next you are training with a plan or a coach, attempting to achieve goals in a specific event or regular sport. You don't exercise anymore, you train. You have the desire to get out there. You put in the effort to plan your sessions for the best result. But you have a job, need to study, have children or other family to care for. Oh, and you want a social life too. Well now it gets tough to fit it all in.

Depending on your job and the flexibility it provides, you may have a lunch break and may even be lucky enough to extend your lunch break a little and make up the hours later in the week. You might fit your workouts into your lunch break or possibly after work or while the rest of the world and family sleeps, early in the morning. Still, there are only so many hours in the day. Here are some tips for the more serious athlete to fit the extra hours of training in.
  • Wind Trainer or exercise bike - Need to fit a ride in but have to watch the kids? Chuck a movie on or help them with their home work while you grind out 60kms.
  • Find a friend - If you have children maybe you can find a fellow athlete with children and you can share child minding a couple of times a week, watching each other's children while the other gets a workout.
  • Early morning sessions - Yep, these are hard I know. But the secret is an early night. It may take a while for your body to get used to it but if you stick at it you will find extra hours you didn't know existed.
  • Planning - Organise your week down to 30 minute periods. Once you see on paper/screen where you spend your time you will be able to better manage it and work in realistic training plans.
  • Get the kids a bike - This is another one for people with children, depending on how old they are and if there are safe cycling areas near by. Your kids can ride along next to you and even carry your drinks when you go for a run.
  • Use your lunch break - It all depends on what sort of work you do but most people get an hour or so for lunch. It's not always practical to get all sweaty and hot during lunch but if you are desperate, deodorant can be a shower in a can.

For some people, the tips above might not be of use for your own particular situation. Just being conscious of the exercise you do in your daily routine will help you maximize its value. Motivation is the hardest part by far. If you have that one conquered, then finding the time to fulfil your goals will eventually happen.


By Chris Allen


Return to Training page