Ease of implementation is the most important factor in a busy, professional’s ability to consistently workout. It should be no surprise that consistency, with proper application, is the most important factor in relation to obtaining results.
We are going to assume that motivation and desire is not lacking, just organization. A sets and repetitions based strength workout does not require a 60-90 minute commitment to be effective. In fact, 30-45 minutes of focused effort is plenty of time to get results. Even, 10-15 minutes can be enough time to create balance in your physique and make small, consistent improvements. Let’s focus on the 10-15 minute, “short-time”, workouts.
In order to be effective in your training there must be organization and planning. What do I need to do today, this week, and this month to make the progress I need to get the results I desire? How do I start and finish a workout?
Knowing, realistically, how much time (each day) you can devote to working out is crucial. The ego always believes we have more time, and a greater ability to complete tasks than we actually do. Set for yourself a high-end (ego-based) time allotment, as well as a low-end (reality based) time allotment. Always start with the low end. It allows a lot of upward mobility and with completion and consistency, comes confidence.
This is the most important factor, which means it is always the biggest results limiting factor. Strength training can also be extremely confusing. With all of the tools, props, machines, and programs on the market it can be a foreign realm to step into. This is why classes are so popular. People sign up and follow along. The problem with most classes is there is no evolution or progression built into the programming, creating a reliance and dependency on the class format and structure to stay fit. Knowledge, meaning knowing how to workout, is empowering, it creates ownership of your health and fitness. Once you own it, you simply need to apply it. It’s that simple.
Being a distance runner, most of my energy for training is devoted to running. Strength training takes a backburner to endurance work pretty much all the time in my world. Does that mean I don’t do it? Of course not, but what I do is place restrictions on frequency and duration of these workouts. During my running season,10-15 minutes, 3 days per week is my allotment for strength training. In that time I’m pulling, pushing, lunging, stepping, squatting and planking. Knowing my time is limited I work off a plan and focus on flow, moving from one movement to the next, always finishing feeling like I could have done a lot more. Compressing my time commitment increases my focus. Quality becomes more important than quantity. The stress of chasing fatigue, and muscular exhaustion is eliminated.
It may take 8 minutes, or 15…
10-1 Ladder Circuit (10,9,8,7,…1):
- Squats of Swings
The more we promote balance in our life the less susceptible we are to the burnout of over exertion, over consumption, and general “life-binging” most Americans engage in and are attracted to.
Think about it, for many people working out is a means to allow them to, “eat and drink whatever I want.” I hear this all the time. This idea of balancing the good behaviors with the bad behaviors is not sustainable and will never be equal.
As a coach and trainer I prioritize balance, completion, and consistency. When I talk about making fitness a lifestyle, it’s not simply being active more often. I’m speaking about taking the values and ethos of exercise and fitness and implementing them to all other areas of your life.
Creating a state of flow, via movement, is transcending. Once it’s felt, the value becomes inherent, an un-fleeting element of one’s existence, and a way of life.
10, 15, 20-minutes… it’s enough to make a difference.