What To Do When You Are Short On Time To Train
If you don’t feel amazing then you will not be able to make others around you feel amazing either.
And to feel amazing you must look after your health. And part of that is movement. Not workout, not exercise but movement.
What’s the difference
Well training, circuits and training systems all have their place. As a qualified Personal Trainer I know the importance of a properly designed training program. It’s a must if you work towards a goal and need to make proper progress.
However I also advocate for creativity, flow and the pleasure or pure, simple movement. Sometimes it’s good to break the pattern, to stop counting sets and reps and just allow your body and mind to be creative.
So that’s movement and what I coach.
Whether it’s simple movement, a properly structured training routine, a sport or just walking through the forest, crawling under tree trunks and up steep hills the core benefits are the same:
• Energy. My mother says it’s like an energy drink. She hasn’t done any type of movement in over 30 years! and how she started running, 1 min at a time.
• Reduce stress, anger, frustration, depression name it. And if you also do stretching and Fluid Movement you also reduce physical stress.
• It leads to other healthy habits, such as nutrition and healthy, quality sleep. They will automatically begin to change for the better when you start training.
• Done regularly it lowers risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke according to NHS
• Boost self-esteem, mood, sleep quality and energy
You got the picture. You will feel amazing and you will make others around you feel amazing.
“If exercise were a pill, it would be one of the most cost-effective drugs ever invented,” says Dr Nick Cavill, a health promotion consultant.
[tweetthis]“If exercise were a pill, it would be one of the most cost-effective drugs ever invented,” Dr Nick Cavill[/tweetthis]
When you are short on time
Ok you have your business or are very busy at work and cannot fit a 1h or 30min full training or movement routine.
That’s fine. Because remember the things which will create a massive difference in your lie are small habits done on a consistent basis.
So when you have 5 min or 10 min you could do the following:
• A quick, short and classic routine: 50 star jumps, 30 press-ups, 30 squats, 1 min plank, 1 min side planks left and right, and add other exercises as needed depending on the time you have. Need help to decide what to do? You just need to ask, click here.
• Incorporate movement in your daily routine. This is my favourite. Here are a few examples:
o crawl upstairs
o balance on one leg when brushing your teeth (careful this can lead to injury though)
o before you sit down to have your meal do 30 squats
o crawl/inverse crawl/jump/frog jump around the house between rooms, if possible
• Stretch throughout the day.
You may think “ah stretching is no worth, it’s not going to help me with anything”. I must disagree and say you are wrong here. Stretching, unwinding your body is imperative to reduce physical and psychological stress. And if you bring in Fluid Movement that’s even better as it will release more tension in the bosy. So stretch often throughout the day.
Here’s what you can begin with. The stretch I teach all my students.
• Deep breathing exercises.
Ok, now why would I want you to do this? Well there are about 16 reasons why breathing exercises are important for your physical and psychological health.For example:
o improves and maintains your cardiovascular capacity.
o helps you heal faster by directing the breathe into areas of the body where there are injuries and illnesses.
o relaxes the mind and brings clarity, focus, allows room for more creativity and productivity.
o encourages good posture. When you slouch notice how your body closes up and your breathing becomes shallow. Then you take a deep breath, your chest comes out and your body naturally straightens.
Read all the other awesome benefits of practicing deep breathing, here.
And here are two deep breathing exercises to begin with:
Step 1. Make sure you breathe correctly, that means when you breathe in you make your stomach big, when you breathe out you pull your stomach in.
Step 2. Breathe in through your nose and out through your mouth
Step 3. The exercise. Let’s take 4 seconds as count for breathing in, out and holds. You can adjust them to fit your level:
Linear breathing technique
I use this as a warm up for the others.
– BREATHE IN through your nose on a count of 4
– BREATHE OUT through your nose on a count of 4.
Triangle breathing technique
Imagine an equilateral triangle. It has 3 equal sides
– BREATHE IN through your nose on a count of 4.
– HOLD on a count of 4.
– BREATHE OUT through your nose on a count of 4.
– No hold after this one. Repeat
Adjust the in breathe, out breathe and holds according to your level.
More advances breathing techniques are square, rectangle, therapeutic breathing.
I can give you more ideas but just try one of these and see how they work out for you.
Alexandra Merisoiu is the Founder and Coach at Urban Women Fitness and creator of The Merisoiu Technique.
She works with professional women in their 30’s and 40’d helping them to relieve stress and take them feeling overwhelmed and exhausted to feeling energized, enthusiastic and transformed.
Her HODs (Habits Of The Day) series helps you
★ Change the way you feel physically & emotionally, for the better
★ Reduce aches and pains (shoulders, back, neck etc) and feel excellent in your own body
★ Be more calm, patient, focused and productive
★ Build discipline and learn to be consistent
And it’s a step by step process
To sign up for Alexandra’s 28 Days HODs, click here