Are you too busy with work, family and your responsibilities in life? Can't find the time to train between all your commitments, and does this make you feel anxious because you won't be able to get the shape you want? How can the situation be resolved? To find time to train you will need to plan carefully. Delay less and get busy. By following the steps outlined in this article, you will save time and be able to achieve your athletic goals.
Steps
Step 1. Spend some time planning your commitments for the week
To find some spare time for the coming week, pull out your diary; it won't take you more than 15 minutes to organize your schedule. To remember the times you have set, be sure to mark your workouts on the calendar or diary you use most often.
You can use the Google calendar, your personal calendar on your smartphone, or a good old paper calendar. Alternatively, you can use a calendar, PDA or spreadsheet
Step 2. Record all the obligatory commitments of the week
Mark anything that comes to your mind that will take your time.
- Do you or someone in your family have a dentist appointment? With the hairdresser? A project to be completed?
- Insert everything.
Step 3. Observe free time between activities or appointments
These are the periods you will dedicate to your workouts.
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Highlight the windows of free time. Identify all the moments available for training. The more time you have, the better. Regardless of the time you have, you have options to suit your lifestyle:
- 60 minutes or more?
- 50 minutes
- 40 minutes
- 30 minutes
- 20 minutes
- 10 minutes
Do a Workout in 20 Minutes or Less Step 2 Step 4. For best results, schedule 30 minutes of cardiovascular exercise 3-4 times a week
Many people find cardiovascular training too demanding because they spend too much time on it. That's right, too! To achieve your fitness goals, all you need is 20-30 minutes of cardiovascular exercise 3 times a week at the desired number of beats. This means you can get changed, put on your trainers and complete your cardiovascular workout in a total of 30 or 40 minutes!
- Make sure you choose an exercise that you are willing to do. If you don't find an activity you enjoy, it will be difficult to find the motivation to train.
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Write "cardiovascular training" in the 30-40 minute intervals of free time. Look for three of these ranges:
- If your knees are bothering you, ride an exercise bike, elliptical or swim.
- Are you tempted by a brisk walk or a jog in your neighborhood?
- How do the stairs in your office look like to you? Walk up and down for the time available to you.
- Do you prefer a class at a nearby gym?
- Or an aerobics video in your living room?
- Don't know what you like? Try different activities and find the one you enjoy the most.
Create a Workout Plan for Teenagers Step 3 Step 5. Schedule 30 minutes of weight training at least 3 times a week
The first step is often the most difficult. Try to find motivation by scheduling classes with a personal trainer or partnering with a friend. A 30-40 minute workout is ideal; however, you can practice for as little as 10 minutes if you know how to optimize these short intervals of free time.
- Keep a pair of dumbbells under your desk.
- Keep some elastic bands in a drawer on your desk.
- Bookmark interesting workouts on YouTube.
Do a Workout in 20 Minutes or Less Step 2Bullet2 Step 6. Optimize your time with three 30-minute workouts
If you choose to reserve 10-minute blocks for training, be sure to schedule three in one day.
Choose Music for Aerobics Step 3 Step 7. Observe your schedule
- Were you able to put in 3 30-minute cardiovascular training sessions in the week?
- How did you manage your weight training? Were you able to plan at least 3 30-minute sessions?
Choose Comfortable Walking Shoes Step 7 Step 8. Stick to the schedule for the week
Keeping your commitments to yourself will make you feel fulfilled. You will be able to make changes to the program for the following week if necessary.
- When you've completed a workout, tick it on your calendar.
- Make a note of what worked and what needs to be changed.
Choose Comfortable Walking Shoes Step 6 Step 9. Repeat these steps every week
By dedicating one day to planning a program each week, it will be easier for you to stick to your schedule and achieve your goals.
If your plan for the week was perfect, repeat it. Otherwise make the necessary changes
Advice
- Stick to your schedule for the week.
- Often in the gym you will find many fitness classes for a reasonable price.
- Search the internet for low-cost cardiovascular training equipment. Or ask family or friends if they can lend you machinery they no longer use.
- If you want a video to find inspiration, try searching YouTube or Netflix. You will also find several free training programs to download on the internet.
Warnings
- Rest your muscles well between one workout and the next. Two days are ideal for weight training.
- Follow proper technique when training with weights to avoid injuries.
- Always consult your doctor before starting an exercise program. This is especially important if you have been sick, are pregnant or have medical conditions.
