The time we spend exercising is respective of our individual goals—more specifically, to our commitment to our goals. It is also respective of opportunity. If one has lofty goals but not the time to commit to said goals, one needs to reevaluate one’s goals.
The is time to exercise. Time is the #1 worst excuse for not exercising. It literally takes minutes a day to achieve more optimal health. Of course, exceeding the “average fitness” category takes more than minutes. Nevertheless, substantial improvements in health and neuromotor skill-related physical fitness can be obtained in less than an hour a day. If one desires higher levels of fitness and body composition, more time and effort might be required.
In one of my courses, a student asked how she should respond to a female client who says she “doesn’t want to lift weights and build big, bulky muscles”. In a particularly ornery mood, I skipped the discussion of hormones, genetics, etc. and told her to “tell her she isn’t willing to put in the time”. I realized that this is actually the most accurate answer. It takes a lot of work in the gym and nutritional management to build big muscles. If she were the very rare individual who can easily add muscle mass, she would not have to spend as much time in the gym to “not build big, bulky muscles”. Those who aspire to be competitive body builders or physique athletes need to spend considerably more time in the gym (and need to carefully manage recovery with adequate sleep and nutrition).
If we can be satisfied with modest gains, we need to begin with a time commitment and work from there. Personally, I don’t believe three visits to the gym a week is sufficient. I would prefer at least six sessions per week—three weight training and three cardio sessions. Most ideal would be 9-12 sessions—3-6 weight training, 3-6 cardio, and 3 high-intensity interval resistance training (HIIRT) sessions. These need not be excessively long—ideally, 30-45 minutes. If one has time to commit, one can commit more time (and/or more sessions). The most important thing is to make time and use the time wisely. More isn’t always better. Key is to prioritize the activities that will deliver the most bang-for-the-buck (the most effective training stimulus).
On top of planning time to exercise, one must plan for effective recovery. Have planned meal times—and planned meals (nutrient timing and macro balance is important). Also, have a planned sleep wake schedule. “Bedtime” is not just for kids. Getting adequate and effective sleep is essential. Exercise is, itself, catabolic (destructive to the muscle). Recovery is anabolic and, therefore, essential to physical adaptation. Plan for 7-8 hours each night!
Prioritize your scheduling so, when things come up unexpectedly, they don’t cut into your most important exercise time. Don’t feel guilty for missed sessions. Pick up with your next scheduled session and keep progressing. Rather than skipping “leg day” reschedule. Abbreviate sessions if you must, but don’t skip the essentials (e.g., squat, deadlift, bench, row, and overhead press variations). Drop the accessory work (“curls for the girls”, abs, etc.), if you must. Shorten a cardio session rather than skipping it.
A 24-hour day is an opportunity.
Be your best today; be better tomorrow!
Carpe momento!