Better results in less time. Really!

BY CHARLIE FIELDS

If you started a new fitness program this year, there is one colossal mistake you might be making that could sabotage your results: spending too much time at the gym.

Yes, I am serious. Spending too much time at the gym can prevent you from reaching your fitness goals for a variety of reasons, but most importantly because it is very difficult to stick to a program of frequent long workouts. And as hard as it is to stick with such a program, it is even easier to quit one! Let me demonstrate how this can happen when you begin an exercise regimen.

With the surge of motivation from the new year, you happily clear space in your week for several long sessions at the gym. But in a month or so, the reality of your busy lifestyle appears in the form of early morning meetings at work, volunteer obligations or even happy-hour fun with friends. Around the same time, the excitement of the new activity starts to fade and a sense of drudgery takes its place.

This is the point where people often fall off the fitness wagon—the intersection of busy and bored. On the one hand, you do not have room in your life for such a massive time commitment. On the other hand, the monotony of the routine kills your motivation.

Both of these problems can be solved by performing shorter and less frequent workouts. It is obvious that fewer and shorter workouts will be easier to fit into a hectic lifestyle. Plus, it is hard to get bored when the session is over quickly.

But will the results be as good? No. They will be better!

First, it is presumed that short workouts will be much more intense than their lengthy counterparts. If you know that you will only be exercising for a short period, you have to justify it to yourself by increasing performance. Higher performance will lead to better results. And reducing the frequency of your workouts will let your muscles recover so that you have the strength to keep on raising the intensity.

Since it is easier to stay on this kind of program, you can make greater total progress. Think about it. Would you look better in a year if you exercised three times a week for all 12 months or six times a week for only the first three months?

To be clear, a program of shorter, less frequent workouts is by no means easy. On the contrary, it requires planning, focus and determination.

When there is not a lot of time, designing your workout ahead of time is imperative. Before you get to the gym, write down a detailed plan on a Post-it or tiny notebook. Include a list of exercises, warm-ups and stretches and the number of repetitions and rest times. If you are driven by music, complement your plan with a specially timed playlist to keep you on track.

Once you get to the gym, keep it moving. If you are lifting weights, change quickly from one exercise to the next. In a short workout, the amount of time you spend resting is almost as important as the amount you are exercising because you want to keep your heart rate up and your muscles warm. Always use a stopwatch to time your rests. You will be surprised by how quickly a few seconds can become a few minutes when you are trying to catch your breath.

But you don’t have to do it alone. Many fitness professionals recognize the importance of short workouts and offer personal training and boot camps in smaller increments than the traditional one-hour session. This way, you get all of the wonderful benefits of professional guidance while saving time and money. Another great option is taking part in short fitness classes and express workout stations at your health club.

It’s true. You don’t have to give up all or even much of your free time to get and stay fit. In fact, you will probably find that working out less works out better for you!