Finding Time to Workout
Thursday, September 19, 2019
It is back to school time and with that life just became a little bit busier. Between bringing kids to school, afterschool activities, family time, and work, who has time to work out? Working out isn’t always on everyone’s daily to do list. Did you know that 30 minutes a day of physical activity has huge benefits in one’s physical and mental health? Not only can it help with weight loss, it can also improve heart health, reduce stress, and improve your mood. Taking 30 minutes to exercise will greatly increase your overall wellbeing.
For many people, finding the time to workout can be the most difficult part. One efficient way to stay on track with workouts is to put it in your calendar or daily to do list. For a lot of people who need to plan out their entire day, actually writing it down can be super effective. However, even if you have your workout planned and ready to go, time can get away from you.
Here at the Y, people come in at different times of the day for a workout. Some people like to get their exercise in before work and come in early around 5 or 6 am. Others like to do a workout during their lunch hour. While others stop in after work before they head home for the day. One great thing about the YMCA is that we are open most days from 5am until 10pm to accommodate everyone. View our hours »
Maybe making the time for fitness isn’t the problem; maybe you’re not sure what types of exercises you can do in a short amount of time. Here at the Y, we have Smart Start Coaching sessions: three free 1-on-1 sessions with a personal trainer. In the first session, you sit down with a personal trainer and assess your fitness goals. In the second session, you do some fitness testing to see where you are starting out. For the third session, the personal trainer puts together a 30-minute workout and works with you to finalize your goal planning. Not only is this a great tool to see if personal training is right for you, it can also help you build community at the Y, learn more about what the Y has to offer, and get to know the team of personal trainers as a valuable resource in your fitness journey.
Besides Smart Start Coaching, here are a few other ideas for quick and functional workouts:
- High Intensity Interval Training (HIIT)
- Group Exercise Classes
- Session with a Personal Trainer
Cardio equipment like the elliptical, treadmill, row machine, or stationary bike are great for quick workouts. They are very effective at raising your heart rate and burning a lot of calories. I have seen many people take phone calls, send emails, or do other work related stuff while walking on the treadmill or riding a bike. Sometimes people need to multitask! If you have a busy day but still want to get a workout in, this may be a great option! The only disadvantage to this is you may become more focused on work instead of the workout.
You can also do cardio outside. If it’s a nice day, going for a walk or run outside is a great idea. Not only would you get fresh air, you would get moving! You can throw on some head phones and your running shoes and hit the pavement.
What is HIIT? HIIT is High Intensity Interval Training. This type of workout is great when you are short on time but want to maximize your session. One of the great things about HIIT is you can do it at any fitness level. HIIT does not have to be running intervals or jumping. There are ways you can do a HIIT type workout without it being too hard on your knees. You also do not need weights to do a HIIT workout.
Below is an example of a HIIT workout you can do anywhere at any time. Do 10-12 reps of each exercise and take rests as needed. Don’t forget to warm up before you start and do a nice cool down at the end.
- Push ups
- Mountain Climbers
- Plank Jacks
Take a class
The Y offers a great variety of free classes as well as specialty classes. The free classes typically run between 5:30am and 7pm. There are many different strength, flexibility, balance, and cycling classes. We also have water based classes in our heated pool. These classes are great for everyone 14 years old and older. The specialty classes that are offered are TRX and HIIT based workouts. The benefits of classes are the community aspect as well as structure. We also have yoga which you can add onto your membership! For more information on classes and the times they are offered, check out our website or our mobile app.
Personal Training Session
Personal Training is a great premium service that the Y offers. Personal Trainers customize workouts for their clients’ needs. The training sessions can be 30 or 60 minutes long. You can buy bundles of sessions or pay per session. A benefit of personal training is that accountability you get with the trainer. We are here to keep you on track and focused.
Working out and staying active is easy with the right tools. At the YMCA, we have great resources for everyone no matter what your fitness level is. Whether it is taking a class, training with a personal trainer, or just working out on your own, you can find it all here at the Y! Keep your body moving and functional no matter how old you are. Come in and talk to one of our wellness professionals if you have any questions. We are more than happy to help!
Amanda Yorton Greater Green Bay YMCA
ACE Certified Personal Trainer & Wellness Coach