13 Sep Time to train
Long before I’d even contemplated moving to a training/coaching role full time, I’d often encounter the same response when I’d try and persuade a friend or colleague to start coming to the gym with me- ‘I’d love to, but I don’t have the time.’ I’m not disputing that these people lead busy lives, but ‘the time’ becomes an all-encompassing excuse that, on the surface, makes sense.
Most of these people would love to be more active, but are under the impression that a worthwhile fitness programme must take at least an hour a day, five or more days a week. That’s just not the case.
So how much time do you need then?
This is relative to the individual and their goals. If you’re a person coming from doing no exercise at all, anything is an improvement. Anything at all. Running (at your own pace) a lap of your local park every Saturday is better than not doing anything at all- you’re still lapping everyone on the couch!
For more serious progress though, the American College of Sports Medicine (ACSM) has set out some guidelines for improving cardiovascular function-
Adults should get at least 150 minutes of moderate-intensity exercise per week. Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
30-60 minutes, 5 days a week of moderate-intensity exercise is probably out of the question for anyone whose schedule is packed (plus, long slow cardio is boring as hell). So we’ll look at the second category- 20-60 minutes of vigorous-intensity exercise 3x a week. In order to get this closer to the 20 minute rather than 60 minute mark, you’ll have to really push it hard in those sessions. High Intensity Interval Training (HIIT) is the best way to do this.
Without going into too much detail about why it works (more on that here if you’re interested), HIIT is the ultimate gym hack for busy people. You’re getting the benefits of a longer endurance session, compounded into a fraction of the time. We run HIIT sessions Tuesday, Wednesday & Thursday mornings, 8-8.35am. If you think that seems like a short session, wait until you’re in there training!
That’s only 105 minutes per week (out of a potential 10,080).. so what’s stopping you?
If you’re one of those people who thought that you’d need to spend 5+ hrs a week in the gym to start making fitness gains, then this could be the training method for you. By getting your training out of the way before work, in a 35 minute class, three times a week, you can seriously improve your cardiovascular health (and feel less guilty about the weekend binge). Get in touch to book your free trial session today!