If you are short of time due to the time of year, and most people usually are right now, then its vital that when you exercise, you REALLY make it count!
Going through the motions for an hour is not an option, challenging yourself to do the biggest “energy cost” exercises will be absolute key so you make the most of your valuable time.
Please don’t end up one of these individuals who spends endless hours of low intensity on the bike or treadmill. That type of exercise will do you good of course, but there’s a huge array of other options you need to get into that will deliver far better results for you.
For example, I always encourage people in the gym to stand up on the spin bike.
Simply starting by standing up for ten seconds in intervals, then sitting down for one minute, then, up for ten seconds again will put some intensity into the workout that you have never experienced before.
When you are able to stand up for 30 seconds, down for 30, up for 30 again etc, you know you will be doing very well and you will start hitting a very respectable level in spinning terms.
Plus this is far more fun than just cycling away endlessly using very little effort, and you will be far more likely to keep this activity up which is very important .
If you are weight training, don’t spend 5 minutes or so in between sets, try working on your lung capacity too and getting your heart rate up.
Weight training does not have to be just about strength. Weights can give you a much stronger heart and some added lung power, IF you cut down your rest in between sets.
Longer term targets for rest in between sets would be 45 seconds. You may have to reduce the weight you use initially, but you will eventually build that weight back up again as you progressively get fitter!
