What is the number 1 used excuse for not exercising for a minimum of 30 minutes per day? That’s right – time! Most people state a lack of time as their primary reason for not being able to work out. We all live busy lives but putting your health as a priority over your job or other daily duties is a smart choice in the long run.
We can all squeeze in a daily 20 min burst of exercise, or an hour here and there, but there are certain steps we can take to remove the excuses and incorporate working out into our daily routines. The easier it is to do, the more likely we will be to do it. With this theory in mind, bringing efficiencies such as a treadmill into your home will help you to work out more often.
Working out at home before and after work can be a real time saver, but which time of day is better? And why bother at all? This article unveils the benefits of working out around a busy schedule, even if only for a small amount of time each day. It’s time to lose the excuses and get those running tights on…
Advantages Of Working Out Before Work
Studies show that exercise has some positive effects, specifically aerobic exercise sees improved cognitive function, therefore getting a workout in before leaving for work is really a no brainer… Scientists claim that 45 minutes to an hour of vigorous exercise has the best impact on cognitive ability. Whilst your counterparts will reach for their cup of morning joe to shake them into action, you’ll have an abundance of energy and feel switched on from your morning run. And having a cup of coffee in addition is entirely up to you!
Advantages Of Working Out After Work
Working out is also proven to reduce stress levels. Whilst a large number of people who suffer from work-related stress will reach for the wine bottle in the evening to help ease the burden on their shoulders, the healthier option is to hit the treadmill. It allows much needed thinking time with its steady, rhythmic pace, and releases endorphins – the feel-good chemical – into the brain. You could call this effect the ‘runner’s high’, to put it simply, you’ll feel great and sleep like a baby after a treadmill workout in the evening.
Why Bother Working Out?
It is reported that business tycoon Elon Musk’s preferred method of working out is to run on a treadmill, and Facebook founder, Marc Zuckerberg, takes his dog outside for a run. Perhaps these two enjoy the efficiencies of running as opposed to other forms of exercise which require more planning, equipment or team members.
Whilst Virgin Group Founder, Richard Branson, claims his exercise routine gives him an extra four hours of productivity each day. And Branson is not alone, more and more studies suggest that you will find that as little as a 20 minute time investment each day will pay dividends in many ways. Notably in lifting your mood, improving your sleep and increasing your productivity at work.
The Best Treadmill Workouts To Try At Home
Treadmills give you the great advantage of being able to choose your incline and set the intensity for your workout. Studies have shown evidence that uphill walking can be just as effective a workout as running, but you don’t need to go on a hike to get the benefit.
A great option for those with a lower starting point of fitness, or those who suffer with joint pain or injury, especially in the lower body. It’s a lower impact exercise which can achieve big results if you put the time in. Aim for 3, hour-long incline walking sessions per week, making sure your breathing becomes more difficult for the majority of the workout.
Treadmills are a great tool for managing the intensity of your workout, making them a great weapon in your HIIT (Hight Intensity Interval Training) arsenal. Just 20 minutes of high intensity exercise can burn anywhere between 180 and 270 calories.
To challenge yourself to a HIIT workout, simply find a pace and incline combination which challenges your body and a setting which enables you to return to a steady pace which you can maintain. Follow a 2:1 ratio: for example, go all out for 20 seconds, followed by 10 seconds rest at the moderate pace, and repeat for the duration of the workout. You can find other variations to suit you – the key to a successful HIIT workout is to push yourself to the max and leave nothing in the tank!
Treadmills are a fantastic tool for at-home workouts. You’ll never have to skip a workout again with a treadmill in your home, whether you hop on for a short burst before work, or use it to unwind at the end of a long day.