Guide to physical fitness this week


It’s another Monday! Previous to getting too much further into your busy week of work, try to set aside 5 minutes of time to plan out your workouts this week.

Here are a few tips to consider when planning:

1. Make it dead simple for you to do your workouts. For instance, if you’re working out the next morning first thing before work, get all of your workout gear laid out and ready to go, along with water bottle. If you’re working out in the evening, get your gym bag, pre/post workout snack all packed and ready to go so it’s easy to grab in the AM.

2. Try to schedule your workouts in the morning, rather than in the evening. Speaking from experience as a management consultant, if I miss my morning workout, the evening usually turns into a work-a-thon, or I become ravenously hungry during dinner hours, and the evening workout just doesn’t happen.

3. 15-20 minutes of a high intensity weight training session is better than NO workout. Even if you get up late, just go!

4. Look at doing 2-3 sessions of cardio and 2-3 sessions of weight training per week. For cardio, depending on what your levels are at, a short run that’s 20-30 minutes is manageable during the week while a longer run (~1 hour) during the weekend is one method. For weight training, focus on training all major muscle groups, particularly focusing on your shoulders, legs and core strength if you’re short for time.

5. If you’re very short for time, 2-3 times per week of HIIT (High Intensity Interval Training) is a great way to keep your cardio and strength up. There’s lots of examples of workouts online, check out this one on Shape.

Have fun training!


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