An obesity epidemic is on the rise and physically demanding jobs are not that popular anymore. We work all day and don’t fit any time to work out. We have to force ourselves to get physical again. Strength training and cardiovascular training are a must nowadays. With very limited time to use the gym we have to make the best of it if we want to reach our goals and stay fit! So here are five recommendations to make better use of your time at the gym.
- Stay away from the locker room – Change before you get to the gym and leave your stuff in the car. By doing this, you skip the small talk, worrying about the locker combination, and avoid unwanted sights that will scar you for life. Have the water bottle filled before you get there too. No one wants to sit behind someone filling his or her water bottle when the water fountain’s pressure is low. The front desk staff is supposed to be nice so saying “hi” doesn’t mean you have to include your life story either. Go crush your workout and get out of there.
- Planning it through – Have your work out already planned out before you get there. There aren’t any signs hanging around the gym to tell you what you need to do so this won’t be easy. Everyone has different goals and has to find out what is better for them. If cardio needs improvement then plan on getting sweaty first. If you are doing a bro-man work out, then biceps curls and weight training is first. You need to concentrate on what will give you the best benefit for your time.
- Join a group exercise class – These classes are at most one hour long. You get both the strength and cardiovascular training. There are a few different types of classes. Some classes are pre-planned out routines that are changed monthly. Others are made from actual trainers in the gym that vary every week. Common names are Boot camps, small group, large group, semi-private. That’s if you can make the time to get to them. Try asking the front desk on the way out to recommend a class or change a time on the schedule to better suit your needs.
- Always stretch – I don’t care how pressed for time you are, you can do 5 minutes of stretching. Odds are that if you have no time to get to the gym then you’re the one that probably will benefit from the 5 minutes of stretching. By neglecting to stretch you may increase your risk of injury or unwanted pain.
- Ask a trainer – Make sure you are actually doing what you are supposed to be doing. The common scenarios I see in the gym are people who continue to use the gym and see no results. Sure they are doing hard work and being active. But their time is wasted on those crunch machines or back extensions. Trainers are great at utilizing multi-functional exercises in their routines to get maximal results for the allowed time. 1-1, small group, or semi-private training are some ways to utilize a trainer.