Making Time for Exercise Even in a Busy Pace

How to Make Time for Exercise in Daily Busy Routine?

You can make time for exercise even in your busy daily routine if you not only add your training to a calendar, but also organize everything you need to realistically complete your exercise program. Being always ready to go to the gym will help you save time and motivate you. For this, you should have your bag ready with the socks you will wear during training, your tracksuits, your water bottle, your towel, the lock you will use on the locker in the gym, and your sneakers. Besides, do not forget to pay attention to the following elements:

• Goals Motivate You: If you have a goal, you will never skip your training regardless of how busy you are.
• Set a Measurable Goal for Yourself: The more measurable your goal is, the less likely you are to disrupt your schedule to achieve it. For example, if you say “I want to lose weight”, this will not be a measurable goal. However, when you say “I want to lose 10 kilos”, you will set yourself a measurable goal that you can achieve in a planned manner.

• Remind Yourself Why You Set a Goal: For example, you set a goal for yourself that “I want to lose 10 kilos”. Determine the significance of this goal. Do you have a wedding coming up or is this a doctor’s recommendation?
• Set a Time for Yourself to Complete the Goal: This time may vary. However, when you give yourself a deadline, you’ll work efficiently and make an effort to stick to it. For example, you can specify your goal as “I want to run 10 km per day. So, I can participate in the marathon, which will be held in the summer, with my friend in 2 months.”
• Research HIIT Exercises: HIIT may be very suitable for you if the time you can spare for your exercises daily is quite short. You can burn 25 to 30 percent more calories with HIIT than cardio exercises such as cycling and running.
• Sign Up for Group Lessons: The easiest way to make time for a workout in a busy pace is to sign up for group classes. Your chances of procrastination are low, even if you experience low motivation since classes are held at a certain time every day.
• Get Support from a Personal Trainer: When you communicate with a personal trainer, you are less likely to miss your exercises. Besides, the trainer will help you gain confidence in working out correctly and help you manage your schedule.

How Many Days A Week Should Exercise?

You should determine the number of days you will exercise according to your goal. These goals might be to lose weight, gain muscle, or live a healthier life. You can use the following tips to determine a sports program that suits your goals:

• Sports Program You Can Follow to Lose Weight: Losing 1 or 2 kilos a week is considered healthy in general^[2]. For this reason, it is important that you burn more calories than you consume. If you want the result to be as you want, you need to work 4 to 5 days a week. But, if you are just starting to exercise, you can plan your workouts 2 or 3 times a week. You can follow a program consisting of cardio, strength exercises and stretching for this.

Exercise Program You Can Follow to Gain Muscle: When it comes to gaining muscle, it is very important to find the right balance between cardio exercise and strength training. You can focus on 25-minute HIIT exercises in addition to the cardio you do 2 or 3 days a week. However, you should focus on strength training approximately 3 days a week.

Short and Intense Trainings

It is natural that you cannot spare much time for your training on days when your schedule is very busy. Short and intense exercises can be very beneficial for achieving effective results in such times. Completing these exercises is highly effective for both fat burning and muscle building. The following three short, intense exercises will give you an effective workout that lasts about 25 minutes.

Pain indicates that you are working your muscles intensely when you experience DOMS. As a result of the exercise, micro-tears in the muscles are repaired and your muscle mass increases. You will start to feel less muscle pain especially when exercise becomes a routine. Because your muscles adapt to your routine. You can increase the exercise intensity by consulting your trainer in such cases.

Supersets:

Supersets refer to two exercises performed back-to-back. The best part is that these exercises focus on different muscle groups. Exercises consisting of biceps curls and squats or crunches and overhead presses are examples of supersets. An example supersets training is as follows:

• 1×12 repetition Biceps Curls
• 1×12 repetition Triceps
• 30 seconds rest
• Repetition 3 times
• 60 seconds rest
• 1×12 times Overhead Press
• 1×12 times Swiss Ball Curl
• 30 seconds rest
• Repetition 3 times
• 60 seconds rest

High Intensity Interval Training – HIIT Workouts

High-intensity interval training, or HIIT, is a good option especially for cardio enthusiasts. For example, doing 30 seconds of burpees followed by 1 minute of light jump rope can be one of the best examples of this exercise. But remember, you have many options for HIIT.

Nutrition Recommendations

When you decide to make time for sports and lead a more active lifestyle, you also need to pay attention to nutrition. You should eat healthy foods and stay away from fast food as much as possible even if your time is limited. If you are determined to be strong and fit, the following nutritional suggestions may be useful for you:

• Keep a Food Diary: A food diary shows you not only what you eat, but also how much you eat over a period of time.
• Plan Your Calorie Intake: Most diet plans focus on 1,500 or 2,000 calories per day for moderately active people. However, remember that as your exercise intensity increases, your calorie needs will also increase. Plan your daily calories and create a calorie deficit to suit your goal to do this.

• Measure Your Food: Measuring may seem like a hassle at first. However, have no doubt that you will adapt to this in a short time. A simple measuring cup and spoon set will help you organize your food. Thus, you will be able to more closely monitor how much food fits into your favorite bowl and how many calories you will consume when you consume it.
• Choose the Right Foods: If you are especially trying to lose weight lean proteins, complex carbohydrates and fiber will be your best friend. Turkey, egg white omelet, fish and chicken may be the best foods for you if you want to stay full while increasing muscle density. Green leafy vegetables can also give your body the energy it needs to spend. Additionally, these vegetables can support long-term satiety by providing you with the fiber your body needs. Healthy fats such as olive oil are also rich in Omega-3. These oils, which you can consume in a portion-controlled manner along with vegetables, also support you in taking the minerals your body needs. Walnuts, flaxseeds, nuts and seeds are also food options rich in vitamins and minerals.

Also, be careful to avoid refined sugar. Packaged foods, especially those prepared using refined sugar, create unnecessary burden on your body and may cause your body mass index to increase^[3].You can meet your sugar needs with fruits or natural foods that you consume in a controlled manner.