Finding Time to Train

The most important piece of kit for many of my busiest clients is a stopwatch. I have clients who are regularly going away on business trips, and can't get to the gym on a regular basis, so I set them a bodyweight exercise routine - press ups, squats lunges and dead lifts - that they can do in their hotel room. Their stopwatch (usually an iPhone) is vital to them. By manipulating the rest and recovery time between exercises, they can easily change the intensity of their workouts.

I believe it is the failure to put fitness goals on the same level of importance as other goals, that hampers our attempts to get fitter, healthier and faster. When I first meet clients I am now initial trying to change their ways of thinking about heathly living, so they can make it high priority regardless of how busy they are. However with modern life and commitments this is much easier said then done. This is why I believe it is about educating and giving my clients the tools to make training an unmissable part of their life, as well as ensuring their workouts are of the highest quality. Many of my clients have very limited home exercise kit, however, if you know how to manipulate exercise variables such as tempo, volume, speed, rest and load you can still progress them effectively.

Here are ten tips for finding time to exercise:

1 - Prepare Your Kit

Lay out your training kit the night before an early start - and get your gear on before you look at the weather outside, so you won't be deterred.

2 - Diarise It

Log your training sessions in your diary and treat the as unmissable meetings. Once training is part of your routine it will feel peculiar to miss a session.

3 - Plan Ahead

Plot trails and cycle routes using local maps or digital software (try MapMyRun and MapMyRide0 to give every session, journey or commute a purpose.

4. Pal Up

It pays to buddy up with a running partner, club mate, colleague or personal trainer - someone you'll let down if you skip a session.

5. Double Up

Keep spare training kit in a holdall in the car or at work so you can never 'forget your kit' and can make the most of unexpected chances to squeeze in an extra session. Keep baby wipes with you, if you can't shower afterwards.

6. Set the Alarm

You can't make more time, but you can regulate your hours you're awake. So get up a little earlier, adding 30 minutes to your day for a run or ride. You'll arrive at work buzzing and won't need to motivate yourself in that early evening lull.

7. Make Every Second Count

Plan an out-and-back run or ride, then make it your aim to ensure the homeward leg is faster than the outwards leg. You'll race yourself all the way home. This is known as the negative split.

8. Flex Your Plans

Forget the all or nothing approach. If time runs out on the training you'd planned, simply re-calibrate your programme. A brisk couple of miles are still worthwhile.

9. Warm Up Indoors

A few stair climbs or runs on the spot will help you hit the ground running when you get outdoors, squeezing every ounce of benefit from whatever time you have.

10. Mutli-Task

Work on your proprioception and balance by standing on one leg while doing domestic tasks like brushing your teeth. You could even stretch your calf muscles while waiting for the train.

Thanks for reading

Pete