Time Efficient Exercise
We are all busy and can struggle to find time to fit everything in to our day, so when it comes to exercise we want to get as much from our workout as possible. The following tips will help you to make your workout more time efficient, whether it is in the gym, swimming, cycling or going out for a run.
1. Time Your Rest Periods Between Sets and Exercises
Sticking to a set rest period between your exercises at the gym or work periods when doing interval training will not only improve the efficiency of your workout, but it will actually improve your program as rest between sets is a critical exercise variable. Use an alarm on your phone or wear a stopwatch to keep your rest periods on time during your workout.
2. Superset Your Exercises
Supersets are a great way to make the most of your time in the gym. This can be done by alternating between sets going from an upper body exercise straight into a lower body exercise. This allows you to complete two exercises in the time it would have taken to do one, while your upper body is recovering between sets your lower body is exercising.
3. Have a Planned Workout
When you go to the gym it is good to have a plan of the exercises or planned out the amount and type of intervals you will perform when running or swimming. Having your exercises written down and ticking them off as you do them ensures that you don’t waste time during your workout wondering what to do or doing more than you really need to.
4. Leave Your Phone Behind
With today’s smartphones and social media just a finger swipe away, having your mobile with you in the gym can be very distracting and can slow down your workout. It is very easy to use your phone to procrastinate and while you should be doing your next set of squats you are too busy telling your friends on Facebook that you are at the gym!
By Jack Hickey
Exercise Physiologist at MD Health Pilates
SMART New Year’s Resolution Goal Setting
Many people start the New Year with grand plans of drastically changing their lifestyle to improve their health and fitness with outlandish New Year’s resolution goal setting. However these resolutions often last no longer than a week as they are goals which are unrealistic, difficult to manage or simply unachievable. Here we will discuss the SMART strategy for successful goal setting which you can apply for this years New Year resolution or to any goal setting task any time of year.
S = Specific
Make your goal specific in nature, rather than a general overall goal. To do this you need to outline specific targets to achieve within your goal. For example a general goal may be to “start running regularly” which does not outline any specific details or targets to achieve. A more specific goal would be “go jogging 3 times per week and run 10km by April”.
M = Measurable
When setting your goal, you need to set objective, measurable targets to check your progress along the way. An example of this would be to set some milestone progressions towards your overall goal. If your goal is to be able to swim 2km twice per week by March, you could keep a diary recording how often you have gone swimming each week and how far you swam each time. You can also set targets such as swimming 500m twice per week for the first two weeks, then slowly increasing this amount every two weeks.
A = Attainable
Identifying the steps towards achieving a goal makes it far more attainable. To do this you need to make a list of the process you need to go through to achieve the overall goal. For example a goal such as “going to the gym three times per week” would involve identifying the things you need to have in place to achieve this such as purchasing a gym membership, creating time in your schedule to get to the gym and committing yourself to completing the task on a regular basis.
R = Realistic
A realistic goal is one which you know you are willing and able to achieve. By no means does this does not mean you need to set the bar low, but you must first work out whether the goal is attainable and then ensure you have the motivation to make it realistic.
T = Timely
No matter what sort of goal you set, it should have a time frame attached to it so there is at least some sense of urgency to achieve it. Simply saying that you want to lose 3kg as a goal does not identify when you want to achieve this by. Following the SMART goals strategy the goal of “losing 3kg by September” ensures that there is a commitment to achieving this goal in a set time period.
Written By Jack Hickey
Exercise Physiologist at MD Health Pilates