If you have a Monday to Friday job that takes up all your time and energy and keeps you too busy to get to the gym, you are one of the thousands of people who only have the weekend to enjoy a dedicated workout. Here are some pointers to enable you to manage a weekend workout.
Start on Friday
After work, hit the gym instead of joining the guys for an end of the week drink.
â€¢Â Â Â Warm up with stretches
â€¢Â Â Â Get into a 25 minute cardio workout. It doesn’t matter what you actually do, as long as you get your heart rate up. Try a brisk walk, jogging, swimming or cycling, or use the gym machines – exercise bike, rowing machine or stair stepper.
â€¢Â Â Â Take a few minutes break to give your heart rate a chance to return to normal.
â€¢Â Â Â Time to hit the weights – focus activities on the main muscle groups by doing 2 sets of 10 repetitions of 5 or 6 different exercises. Do not work to your full capacity – use weights that are about 20% lighter than your maximum, so as not to strain your muscles. Allow about 20 minutes to complete this strength section of your workout.
â€¢Â Â Â Cool down with stretches.
You have been working out for an hour and you managed to put the working week behind you. And you still have the whole of the weekend stretching before you.
Avoid working with weights today, especially if you haven’t been to the gym during the week, because you don’t want to overwork your muscles. Your workout today will consist of a light cardio session. You might get outside for a walk or run, swim or cycle but you will get the same workout from doing some energetic job around the house like washing the car or mowing the lawn.
If you are into sport, you might prefer a round of golf or a set of tennis. Whatever you choose to do, it should be aerobic and fun and definitely outdoors if you can manage it. This is particularly important if you are stuck in the office during the week.
Repeat the hour long workout from Friday evening but increase the weights. You can work to your limit today with the weights. Choose a different cardio activity to exercise your muscles in a different way. Remember to warm up and cool down with some good stretches.
So, Weekend Warrior, that is your workout which will give you incredible benefits in fitness and health. Try to fit in a couple of 30 minutes cardio sessions through the week, even if it is just a brisk walk during your lunch hour or shooting some hoops with your kid in the back yard.