Working out indoors is sure to bring results if it is performed properly, but everyday challenges leave even the most dedicated exercisers without the basic ingredient – time. Still, it is possible to remain consistent.
In many aspects, sports activities included, autumn marks a change in rhythm and a return indoors. But, more than this, it marks a new season. However pretentious that may sound, passionate exercisers see the period starting in mid-September/beginning of October and ending in June as a season, in which they set the goals they aspire to achieve. Especially if they concern fitness, body-building or group exercises. Exercise is an indispensable part of a contemporary lifestyle and there are many reasons why people of different generations decide to make physical activity an integral part of their everyday lives.
Very frequently this clashes with their other obligations, especially if we are talking about ambitious people with busy schedules full for months ahead. Working out in gyms and fitness centres is typical for the colder period of the year and relatively easy to fit into even the busiest of schedules. Why? Regardless if the person is looking to bulk up, get a better definition or just simply get their exercise, the workout should take an hour at most. This is because muscles get fatigued and stop reacting adequately after a certain period of engagement. The best way to spend an hour at a gym is to warm up for ten minutes, as an introduction, then to have forty minutes of explosive training (maximum effort), then stretch and relax for the last ten minutes.
The contemporary imperative of success and career pursuit sometimes robs a person even of this short time, so 24-hour gyms are a global trend; a few of these have opened in Belgrade recently. Research shows that the western lifestyle usually calls for evening, even night-time workouts because of the overcrowded schedules.
Of course, there are days when even this is impossible. Business trips, family obligations, going out in the evening or just the lack of enthusiasm are well known and frequently encountered reasons for interrupting regular workouts. The solution advocated by global sports gurus is to keep it simple and to do it correctly. You can exercise anytime, anywhere and the only things you need are a bit of space and a firm surface. In a hotel room, in an office… Trips, absence and a lack of time aren’t obstacles that prevent the maintenance of a regular workout schedule. The key word is enthusiasm.
Namely, 15 minutes of effective training is all you need to recruit your muscles and maintain continuity. Exercises for men and women are very similar and all conform to the three by three rule. Office workout – an effective use of the break at work – is becoming an ever more popular choice for keeping up one’s fitness level. And, it is applicable anywhere. Three basic exercises in three sets of reps – push-ups (“male” or “female”), crunches and squats. This engages almost the entire body, recruiting a major percentage of the muscles. A variation is to insert an exercise for the triceps (dips), planks or lunges. Simple and very effective exercises that never get outdated, regardless of the constant innovation in the training methods. Everything else is just a matter of will power!