Better performance from the office to the gym
It's the reality of most.
8hrs at the desk followed by a mad rush sitting through traffic to get to the gym.
A common problem is that once you get there your workout or fitness class is sub-par because you feel all tight and tired. Not to mention you're tight for time because you've already had a hard day and want to go home and relax.
YOU CAN STILL GET RESULTS IF YOU FOLLOW THESE 3 TIPS
All you need to do is organize your exercises a bit better.
1) EXTEND YOUR WARM-UP
This is the most important part of a fitness routine.
It preps you both physically and (more importantly) psychologically for the task at hand. It's also the best way to combat the mental fog you may have after your long day at work.
The point of a warm-up is to increase the body's temperature, promote blood-flow across the body, mobilize all your rigid joints and most importantly, to rehearse/practice the movements you're about to do so you perform optimally and injury free.
5 minutes on the treadmill just doesn't cut it.
Take a good 15 minutes to get your heart-rate up, open up your hips, shoulders and spine and go through a few sets of the exercise you're about to do with very little or no weight. This "pre-screens" your body for any aches, stiffness or poor muscle activation.
This might sound tedious but this routine will always lead to a better more effective training session and in turn, quicker results.
2) TRAIN THE WHOLE BODY
Nothing's wrong with having a "leg-day" but if you want pound-for-pound athletic performance you need to train the body as an entire unit.
Body building is effective in its own right but to combat against the desk-life and your butt sitting lifestyle you'll have to fight this by training all the major muscle groups (legs, back, chest, shoulders, core, etc) as apposed to focusing on just one particular muscle.
Multi-joint exercises are best for this (squats, rows, dead-lifts, push ups etc) because they require a higher number of muscles to work on a per-rep basis.
A bonus is that it's also one of the best ways to increase your bodies metabolic rate and help lower excess body fat.
If time's of the essence and you're worried your workout will take too long, you can always stack your exercises in small back to back clusters or make the entire routine a circuit.
Saves time, keeps your heart in your throat and forces you to work efficiently.
3) PLAN AHEAD
As obvious as this sounds, it's way easier to commit to a workout if you already know what to do when you get there. Note your plan in your phone or get old school and write it down in a booklet and keep it in your gym bag.
Your pre-game is a big factor too.
Keep a set of runners and a water bottle under your desk at work. Better yet, bring a few sets of gym clothes to work at the beginning of the week in a small duffle. Leave it at your desk and draw from it as the week goes by. Keep a tote bag with you to take the used clothes back home to wash.
Lowers the amount of stuff you need to bring each morning and you never have to worry about forgetting your gym clothes.
You work hard enough at the office as it is. Lets try to make your workout easier and get more bang for your buck in the gym.
Go get it.