It’s time to dump the excuses. From sneaking in a workout during your lunch break to bringing your kids with you, MH gives you some easy ways to fit a workout into your busy day.
WORDS RACHEL LIM
Give HIIT A Shot!
Between feeds, you’d probably have about an hour of me-time while your baby naps. There is simply not enough time to make a dash to the gym and back. A 90-minute Bikram Yoga session is a luxury. Give High-Intensity Interval Training (HIIT) a shot! HIIT is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up, burning more fat in less time. It typically involves exercises such as lunges, squats, dips, and push-ups. You can easily search for HIIT videos online to follow in the comfort of your home. It doesn’t matter how many reps you do, it is more about working at an intensity that is high for you and your fitness level. Best of all – a 15-minute workout is enough to achieve results!
Paralyse Resistance with Persistence
Even the busiest or least-motivated mums can become fitter and healthier simply by incorporating a few minutes of resistance band training into everyday living. You can transform lulls in your day and time between errands, into fitness moments – be it at the gym, at work, at home or on the go! Resistance bands are extremely neat and lightweight. They can easily be tucked into the diaper bag and you can bring them with you wherever you go. Resistance band training moves are typically static. This means you need to hold the position for a few counts. The moves are also scalable, allowing you to modify the intensity to suit your fitness level.
Remember the Ball is in Your Court
Today, countless fitness professionals are promoting the use of gym ball exercises. You can easily include gym ball exercises into your regime by tucking one under your office desk and sneak in a workout during lunch break! This form of training is extremely effective at targeting core muscles – those muscles needed for stability and good posture; the areas that we should spend time and effort repairing post-pregnancy and childbirth.
Accept the Vertical Challenge
Stair-climbing is classed as a “vigorous” physical activity and burns more calories per minute than jogging. The benefits are well-documented – improved cardiovascular fitness; a stronger musculoskeletal system; reduced risk of heart disease, stroke, some cancers, obesity and type II diabetes; and promotion of weight loss and muscle tone. You will fall in love with stair-climbing if you are looking for intensity and it will surprise you with how gentle it is on your knees. You can spring into stair-climbing right at your office building or apartment block. Personally, I have a fetish for enclosed stairwells because they simulate the humidity of a hot yoga room giving me an uber good sweat!
If You Can’t Beat ‘Em, Join ‘Em!
Are you one of those who are inspired by fitness videos online of mummies using their babies and toddlers for weight resistance training? For mommas who wish to try working out with your babes and tods, you need to get creative and do moderate your expectations! You may need to put the TV on or give your children a snack to keep them occupied while you work out. You may also need to multi-task, focusing on your exercise while watching out for the kids’ safety. Your workout may also be rudely interrupted by diaper changes or sibling squabbles! Make a mental resolution to enjoy these “interruptions” by the kiddos instead of being frustrated that the workout is not progressing as you had intended.
Dear Mommas, get those endorphins pumping through your body with these tips on sneaking a workout into your busy lives. Remember: the only bad workout is the one you didn’t do!