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Build a Consistent Workout Routine
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Consistency is essential if you want to realize great results from
your workout. But how do you squeeze regular workouts into your busy
life… and just how much exercising are we talking about?
What to shoot for
Amir Mofidi, Fitness Manager at 24 Hour Fitness in Tustin,
California, recommends 90 minutes of strength training and 90
minutes of cardio per week. Here are two examples of how to go about
doing that: |
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30 minutes (alternating cardio and strength training) six
sessions per week
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30 minutes of cardio and 30 minutes strength training in one
shot – three workout sessions per week
“When I first start working with people, when they’re building their
routine, I recommend alternate days so they’re doing something
almost every day. Their calorie expenditure is spread across the
week and they don’t get the opportunity to be sedentary,” says
Mofidi.
The other method – of working out fewer days but longer sessions –
is fine, says Mofidi: “As long as you’re active on your days off;
not necessarily working out, just doing something such as walking.”
How to get there
The ability and desire to stick with regular workouts doesn’t happen
overnight, but it does happen. “After I work with clients about one
month, I don’t have to call them any more. They wake up in the
morning and take their multivitamin and work out without being
reminded. They’re starting to get gratification from their efforts,”
says Mofidi. “Once they get into the rhythm, they find it fun and
even hesitate to do things that will disrupt their routine, such as
go on vacation!”
Besides having more energy and seeing positive changes in your body,
it can also be a quick lift to check off your workout
accomplishments in an exercise log. It might be a notebook, a
software program or your 24 Hour Fitness Solutions Journal.
No more excuses
People will always find excuses to avoid regular workouts. Here are
just a few that Mofidi has heard and his responses to those
challenges:
“MY JOB IS TOO DEMANDING.”
My work
hours may be comparable to yours. I start work at 7 a.m. and
sometimes leave at 9 p.m. Just give me your weekend. On Saturday and
Sunday get up and get the weights and cardio done. When you see that
exercise counteracts the effects of your busy week, you’ll break out
of your cycle and find windows of opportunity during the week to
exercise.
“I’VE NEVER BEEN ABLE TO STICK WITH A WORKOUT
ROUTINE… WHY BOTHER?”
You may
have been trying something too radical. This is very subtle and
simple. I am not asking you to start an extreme lifestyle. You won’t
feel a need to “fall off and go back.” Just fit in the time. You
have time to watch The Sopranos; you have time to go to the gym.
“I TRAVEL TOO MUCH.”
I travel every week from
Thursday night to Saturday. First thing, I always find the closest
gym to the hotel. If that isn’t possible, there are resistance bands
and exercise tubes that you can use in your room. You can also keep
up your pushups, squats and lunges. And stay away from those vending
machines!
“I HAVE SMALL CHILDREN.”
24 Hour
Fitness offers great childcare at most of our locations at very
reasonable rates. The Kids’ Club takes care of kids six months to 12
years old. The attendants are experienced and will page you if there
is a problem. It may be difficult to get everyone ready and get to
the gym, but it shouldn’t prohibit you from working out.
[EDITOR'S NOTE: Childcare availability, hours and fees vary per
location. Contact your club for specific details.]
SOURCE: Amir Mofidi, Fitness Manager 24 Hour Fitness in Tustin, CA
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