A 1yard1 blog post
Whether you are new or have been in the gym for some time, it can get time consuming every now and then, leading to rushed workouts or anxiety and maybe even missed workouts.
This can be a psychological trick of the mind. Sometime you will be there for an hour but because you are tired after chores or work it can feel longer.
As well as having already worked out 2-3 times that week and countless times that month. You have many things going on, in your mind and in life then trying to fit a session in can be overwhelming for a newbie or a seasoned veteran. All which can make it all feel longer.
The basics
A common time to workout is about an hour, to maximise energy output and be efficient with time unless you’re working for a specific goal or have sports specific training as well.
These workouts allow you to have a good balance and remain consistent.
We can split this hour up into
warm up 3-7mins
exercises, 10-45mins
abs/cardio 2-20mins
cooldown /stretching 5-15mins
KNOW YOUR REST PERIODS (too long and too short can be bad)
Plan
These times will depend on what you want to focus on that day, week or season. Sometimes it’s just a balance of all the things. Other you will miss abs/cardio to allow more time for the other sections. This only works if you don’t count the time it takes getting into the gym and getting ready, the drive or journey to the gym and getting out at the end.
That hour is only live when you begin the session. On top of this you must plan, you can’t wait about thinking what do I need to do next, playing on your phone or wait around too much for equipment. The last one here may mean asking the person can you work in between their sets, moving exercises around so you can come back or do something else.
That means you will have to learn more things to make it easier for you. Begin with things you are interested in then move on to something that will also help them thing you already know. Things like tempo, warm ups, hydration ect. . . picking a few items that make up a workout then acquiring more knowledge
To be more efficient with time check out different workout splits that can work for your goals.
Another tool that can help you is to plan out time of the day that makes it possible to go gym in your phone or on paper. Working around your job and life.
1 what if I had to go in the morning? what would it look like and plan it out
2 what if I had to go later than I normally do, what would it look like and plan it, can it work?
3 is there another time that I can really throw in, just in case, what would that look like? and plan it out
These timings also allow you to see where other task can fall before or after as you may sacrifice the gym for something silly when you think about it.
Most gyms will be busier at 5pm post work, if this is the only time you can go then you must know the information, otherwise find out what times are busy in your gym and try work round it. This will make your workouts more streamlined. Less people in the way and less shuffling of things around.
KNOW YOUR GYM
If your new there or used to the same machines have a good look around one day to see what things do and what is available to use. This is vital, that mental image of the areas of the gym can help you flow through your workout.
Injured/sore, not motivated or low energy
You can still do the hour in the gym. If you are injured you can still do other things and not push yourself to get injured even worse but you must listen to your body and take rest or seek advice if needed.
If your legs are hurting and its leg day you might do light weight or cardio and stretching or switch this day around with upper body and put your leg day in another order. Rather have the session, than not. Light weights and warm ups can override some feelings with the blood pumping and sweat you will be ready.
In terms of not motivated or low energy, you must show up. If this isn’t working do, a little warm up at home start getting changed and leave the house, something that day will be better than nothing. If you begin to miss workouts for this, then it will become normal to you. Often you will find once you begin, the energy will get going and the rest of the workout is fine.
Machines are easier to use than free weights and plate loaded machines as well as cables, SIT down plug in the pin and workout, easier than normal right, GO get it done.
Different splits
Sometimes you go against the hour workouts where they can range from 20mins intense workouts, up to an hour and a half for more volume.
Both require a starting point and to begin them intense or higher volume workouts won’t feel the same or as good. Both can be beneficial if you have less or more time but you will need to find out how they work around your goals.
The above types are often part of a plan but when life get busy or other things out of your control occur, a longer work out on a different day or a quick one at the time will keep your consistency going.
Food
Try make sure you are fuelled and don’t eat too close to the workout time, which can lead to a bad workout or a slower one, normally eating an hour and thirty mins before.
This will also mean taking the right hydration during the workout, your normal water may not work if the weather is hot where electrolytes can come into play, have you been using pre workout and not taper off or had too much recently then something to balance thing or water to have after it is need to be taken.
The right meal before and correct hydration will keep you on track.
If this has piqued your interest we have a guide for beginners to the gym.
Drop me a message if you have any question and follow for more helpful tips.
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