We all have but 24 hours in a day. Unless we are an Olympic athlete for most countries other than the US, we have limited time for exercise. So, how do we use it?
First, we have to determine our priorities. My students hear the phrase “opportunity costs” so much that they are beginning to finish my sentences. By opportunity costs, I mean that anything we do in our 24 hours will take time away from something else. So, we can use our time wisely, or we can squander it. Everything we do should have a purpose. (And some level of goofing off can be purposeful—if it doesn’t take away from the things that are really important. Indeed, we need a certain amount of “goofing off” as relief from our more stressful priorities.) When it comes to exercise, though, how much is right?
The answer to this will depend on one’s goals and schedule. It is a matter of what one prioritizes. Most of us can do much more when it comes to exercising—provided are diet and recovery strategies are effective. Unfortunately, we have other things that demand our time.
I begin with how much time I can reasonably contribute to exercise. I consider sleep and my work schedule to be fixed. Relational activities—family stuff, youth sports, etc.—are a bit more variable. Fitness is a priority and must be scheduled.
I don’t have big blocks of time to exercise. I generally have a block from 5 to 6 AM (which really works out to be around 45 min) to exercise in the mornings. If I am on task and somewhat lucky, I can squeeze another 45 minutes in most afternoon. Because the mornings are free of viable excuses, this is my priority time. For me, weights are the greater priority. Therefore, I leave cardio for the afternoons. I prioritize the “basic 5” (squat, deadlift, bench, press, and rows) in the mornings and leave accessory lifts (arms, calves, neck/trapezius, and core-specific exercise) for the afternoons. I try to make the time most effective. If I miss an afternoon session it is less of a big deal.
We each have individual needs and goals. I teach my students to consider “opportunity costs”. I ask them to evaluate everything they do (or have clients/athletes do) on the basis of how the exercise contributes to the overall goals. If the same outcome can be attained doing something more effective, then don’t waste the time. So much of what is promoted as training is only superficially effective. Choose wisely.
It is important to realize that exercise is cumulative. This means that what can be done in a two-hour session can be done in two 1-hour sessions (or four 30-minute sessions, etc.). So “time” (i.e., a lack thereof) is a poor excuse for not exercising. In fact, it is likely that one is more effective with the use of time when the exercise is divided into smaller chunks.
Cardio need not dominate one’s day. The “Father of Aerobics”, Dr. Kenneth Cooper, suggested that, if one is running more than 30 minutes a day, he is doing it for more than his health. Dr. Izumi Tabata and colleagues have demonstrated that there can be significant improvements in cardiorespiratory fitness in much less time (given an appropriate exercise intensity). It come down to goals. Are your training for the Ironman or are you just wanting to be healthy and have a longer life?
I know I should be stretching more (okay, honestly, I should be stretching—period), but it just isn’t a great enough priority. I focus on range of motion when I lift weights and stretch when I get tight. I’d love to try yoga, but it doesn’t fit my priorities (at the moment). So, until I need to stretch, I consider it “opportunity cost”. (Don’t judge me. I know flexibility is important.)
I know I am never going to have a bodybuilder physique. I like food too much. More importantly, I don’t have the time to prioritize the work it would require. I use my time as best I can. I try to squeeze as much maximal recoverable volume I can into the week. It isn’t complicated. I don’t do a lot of variety, but it works for me.
If you can’t find the time to exercise, look harder. The time is there if you choose for it to be.
Be your best today; be better tomorrow.
Carpe momento!