You are lying to yourself if you say that you do not have time to exercise or commit to an exercise regimen. Straight lying. You are not the only receiver of this lie: your supporters, be they visible to you or watching your good deeds from afar, are also being lied to. That news might be hard to swallow. But, the best have overcome this phrase: your favorite or most respected celebrity, professional athlete, musician, pastor, etc has overcome this phrase and does not let 'I have no time' get in the way of success or deeds.
You do have time to exercise.
Busy schedules are certainly understood. The term 'busy' gets in the way of progress at times when it is overused.
I would say that I get this rejection often: when I ask folks if they want to partake in a free session or try to motivate individuals in to being fit, 'I don't have time' or 'I am too busy' sneaks out. Not everyone says it. The higher motivated individuals that I have trained do not say it. Individuals who I have seen train with trainers in the gym do not say it. So, why do people say it as if it supposedly solves their 'I need to exercise' issue?
First, it is important to identify who might utter this phrase of 'not having time':
1. Individuals who never workout because they:
- Do not want to.
- Do not know how to.
- Are not encouraged to or do not have any or enough positive fitness accountability partners.
- Are unfortunately and unfairly bullied/body-shamed - keep a positive image about yourself!
- Have low self-esteem and self-efficacy.
Preferred Statements
- "I don't like to exercise."
- "I'm not interested."
- "I had a bad experience and need help getting over it."
- "Can you or do you work with injuries?" - it basically asks if the coach/trainer is qualified.
- "I don't know how to exercise."
- "I don't want to train with you."
What is Needed?
To individuals who say that they do not have time, it is imperative to entrust knowledge and sequencing or time constraint controls to their busy lifestyles. Yes, it is good to have a busy lifestyle. However, the busiest people make room. If you truly want something, you will work to get it.
I) Knowledge: Saying 'I do not have time' portrays one meaning of: I can't do what I want to do in 60 minutes. OK. Fair enough. How about we try to complete it in 30 minutes? Or, 15 minutes. Sometimes, all a person needs is 15 to 30 minutes of exercise. That time period is effective and to the point. As a trainer/coach, I have given individuals 20 to 30 minute workouts; and that's all they needed once they experienced it. Their previous notion was: I need to spend more than 60 minutes working out. Not true. So, knowing what to do is vital in these 15 to 30 minutes. As an example using no equipment or machines (favors the in-home or outdoor exerciser:
General Warm-up (5 minutes) = jumping jacks, run-in-place (switching hand and arm position), and/or brisk walk.
Dynamic Warm-Up (5 minutes, 1 set, 10 reps) = arm circles (forward and backwards), arm hugs, arm swings, neck ear-to-shoulder, neck just-say-no, butt-kicks, high knee, torso rotation, leg swings (linear and lateral), shoe-sole taps opposite hand, heel-toe raises, and greatest stretch (3x per side).
Exercises (10 to 15 minutes) = Sit-to-stand (great for seniors) or rapid body weight squats (30 seconds) >>> Wall push-ups or regular push-ups (30 seconds) >>> Mountain Climbers (15 seconds hand-width, 15 seconds outside hands, a.k.a, frog climbers) >>> Front Plank Hold (30 seconds).
Stretch/Cool Down (5 minutes, 20 second holds for 2 to 3 sets) = specifically tight muscles or muscles that just received the brunt of the workout: quads, chest, shoulders, hip adductors, lower back.
This routine is only an example. Since many people are not used to these exercises, then they are enough. Advanced exercisers can take it up a notch by adding exercises with no rest between exercises and 60-second rest periods between sets. The exercises can be done one after the other without rest periods, with rests between exercises (favors lower level exercisers and works very well with senior citizens as seen through experience), or with break-ups (split the four exercises in to two groups of two). The general warm-up and dynamic warm-up can be shortened, if needed. There is always a way to modify an exercise. If you do not know, then ask!
As an example using equipment and machines, keeping the similar format as the above fitness design (a fresh favor for the gym-goer):
Dynamic Warm-up (5 minutes) = you can copy the same one from above.
Exercises (10 to 15 minutes) = Dumbbell Lunges (30 seconds) >>> BOSU Push-ups (30 seconds) or Standing Cable Chest Press (30 seconds) >>> TRX Rows, standing pulldown, or dumbbell overhead press (30 seconds) >>> Medicine Ball Jacknife (30 seconds).
Similar explanation as the no equipment one: Exercises can be added; rest periods can be shortened or lengthened; warm-ups can be shortened or lengthened; ask about new exercises, how to work around injuries, or training for something on short time...I am a professional.
II) Control: It does not hurt to look over your important schedule and determine where you have priority adjustments. What's a priority adjustment? Say, you want to watch your favorite TV show, which starts at 8pm. You get home after a long day at work at 7:30pm: All you want to do is unwind. Totally understood and have experienced a long day at work! You make your priority adjustment when you either get in a quick workout before your show starts or when you skip the show for that evening. The last resort is to get in an exercise session after the show ends at 9pm. But, chances are that you just ate dinner.
Some Mindful and Helpful Guidelines
1. Stop saying that you do not have time: It's an excuse. You're lying.
2. Be careful of the words that come of your mouth.
3. Want what you need: Avoid what hinders you. Go after what makes you live better.
4. Exercise: It is not a punishment. It is a privilege.
5. Stop complaining!
6. Believe that you have 10 minutes to exercise and grow closer to being fit!
7. Really...Just do it!
OK, is that it on this topic? No, there are many ways to attack it as previously mentioned:
With heart,
Derek
Derek Arledge, MS, CSCS, LTP www.teempt.com TEEM Performance Training, LLC
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