Tips for Doing Sports Despite a Busy Life

The burden of a busy life justifies to some extent the reduced willingness to do sports.

But lack of exercise can have very serious consequences over time, the sedentary lifestyle being associated with a number of ailments, but also with a reduced life expectancy.

An active lifestyle can be followed even with a busy daily schedule. Specialists recommend high-intensity workouts, which do not take more than a few minutes to complete.

How to do more sports in less time

Contrary to popular belief, a harmonious and healthy body does not mean spending hours in the gym. Sport is in itself a science, so understanding its effects allows the efficiency of any form of movement, in terms of time and results obtained.

In other words, by making a few changes in your training sessions and managing your time better, you can get to do more sports in less time.

Choose the easier ways

First of all, give up fitness programs that force you to go to the gym 4.5 or even 6 times a week. Experts say that it is possible to get the same results and make the same progress in much less time (even if the effort is kept within the same parameters).

Most fitness enthusiasts perform 5-6 exercises for each upper and lower body in each workout, in 3-5 sets of 12 repetitions. The usual rest period is 2-3 minutes, on average.

The good news is that you can increase the intensity and effectiveness of such training with a few simple changes. Change the number of repetitions for each exercise, reduce the length of breaks, introduce compound movements (working several groups of muscles simultaneously) in performing the classic exercises, and increase the weights you lift to reduce repetitions.

When your time is limited, limit yourself to the most intense exercises possible, performed in the shortest possible intervals. Another option is to combine strength training with strength training. This way, you will burn calories in record time.

Form your own program in which to integrate 6-8 strength exercises, of 30 seconds each, without rest between them. Summarize a few 8-12 repetitions maximum for each.

When you reduce the duration of breaks and perform more complex exercises, which train as many muscle groups as possible at the same time, the intensity of the effort increases, as do the effects of training. You will burn calories both during sports and for the rest of the day.

People who choose intense and short-term workouts, with compound exercises, have an increased metabolic rate even after 38 hours from the end of the fitness session.

As your physical endurance improves, you can repeat the custom program 3-4 times to keep your fitness to the maximum.

Eat healthy habits

Once you significantly reduce your time spent doing sports, you can focus on adopting healthy lifestyle habits.

Choose a new task every day, for 21 days, to turn it into a habit.

It can be about establishing a fixed sleep schedule, a diet recommended by the nutritionist, practicing relaxation exercises, reading a good book, etc. In this way, you will increase your chances of following a balanced diet, avoiding skipping meals, giving up harmful foods, and getting rid of fatigue permanently.

Make sure to turn off your TV or laptop before bed for at least half an hour. Write down all the activities of a day on paper and then reflect on unnecessary worries, such as checking email several times a day or talking on the phone. Knowing exactly the sources of wasting your precious time, you can abandon them, to replace them with really useful activities (sports, relaxation, quality family time, etc.).

Find alternatives to sports

# If the gym is not the environment in which you really find yourself or in which you cannot adjust, turn to the alternatives of training at the gym, fortunately enough. A simple option would be to give up your personal car, in favor of walking or cycling. It has recently been shown that daily bus or subway travel is the secret to a more harmonious figure.

# British researchers monitored the body weight of about 7,500 people and also recorded their way to work. The results showed that women who use public transport, cycling, or even walking are, on average, 2.5 kg slimmer than those who use their car daily. Men who do not travel by their own car are even 3 kg thinner than those who benefit from the comfort of their own car.

# Other scientific findings on the benefits of using public transportation say that people who frequently travel by bus or tram do 13 minutes more exercise each day than people with personal cars.

# Just 10 minutes of light morning exercise are enough to move your blood and speed up your metabolic rate. During the office lunch break, go for a walk in the nearest park. Not only will you be able to complete your daily exercise needs, but you will also benefit from increased productivity when you return to the office.

# The time you spend watching the news bulletin on TV or your favorite show can be used in your favor instead of lying on the couch, choose to do some push-ups, knee bends, abs, and squats. Sport can be done simultaneously with many activities, so it should not be the enemy of leisure, but a beneficial companion.