Make the most of gym time with the five Ws

Hey there, time traveller!
This article was published 01/12/2015 (3778 days ago), so information in it may no longer be current.

Lack of time is possibly the most common excuse for not exercising.

With full-time jobs and family responsibilities, it’s no wonder we are looking to spend less time at the gym. Fortunately, you don’t have to spend hours at the gym to get fit. Here are a few strategies to streamline your workouts without sacrificing results.

Even though this is about saving time at the gym, it all starts with preparation. Before you even arrive at the gym there are things you can do to ensure your workout doesn’t take hours. Consider the five Ws: who, what, when, where, and why.

Knowing why you want to exercise allows you to use your time wisely, choose physical activities you enjoy, and that are appropriate for what you want to achieve with your workout. Filtering out all the exercises that don’t help you reach your goals saves a lot of time.

Once you know what  you want to accomplish, figure out exactly what exercises you will do once you get to the gym. Without a plan, we often end up wandering around the gym from machine to machine, wasting time. For strength training, the plan should include movements, reps, sets, load and rest times. Choose full body exercises, called compound exercises, that work more than one muscle group at a time. You can construct a full-body workout that can be completed in 30 minutes or less if you include squats or deadlifts along with presses, pulls and core work. For cardio and conditioning, you should know exactly what movements or machines you will use, what intensity you will be working at, and what your work and rest times will be. To save even more time choose high-intensity intervals or circuit training so that you can get your heart rate up even as you get stronger and build muscle.

The who refers to who else will be involved in your workout plans. You may opt to enlist the help of a personal trainer, or do a group class. This works well because the trainer or instructor will take care of programming your workouts, and make sure that you stay on track and complete the work. You might also choose to workout with a partner, they might not have the same skills as a trainer but they can help motivate you by making sure that you show up and stick to the plan.

When and where you exercise can save a lot of time or waste a lot of time. If you want to make the most of your time at the gym, avoid peak hours so that you won’t need to wait for the equipment you need. Lastly, choose a gym that is located close to home or to your workplace. That way you won’t waste time travelling to and from the gym.

Tania Tetrault Vrga is owner and head trainer at CrossFit Winnipeg. Send questions to her at www.crossfitwinnipeg.com.