By Puja Disha Bharwani | ABBOTT
Working out is always a great way to prepare your heart and mind for a busy workweek. But what routine works best for busy professionals? India @Work hits the gym to find out
A healthy mind goes hand in hand with a healthy body. But consider this: the time you do your workouts might just make the difference to your performance and the effect it has on you.
To optimise your workout performance, your regime needs to be concise. Aaron Rolley, founder of International Fitness Consultants and a Singapore-based personal trainer for 20 years shares his expert tips on how to get the most from your workouts:
1. Weights in the Afternoon
“If you have a flexible work schedule, from a physiological standpoint, 2pm to 6pm is your optimal weight training time. The reason is that your body is primed around this time of day and your response to the training will be better.” Studies have shown that at this period, muscle strength is 6% higher, so you will be able to challenge yourself to a tougher, more rewarding workout.
2. Have a Clear Goal
Is your end objective to lose weight, build strength and stamina or train for a specific event like a marathon? Goals make a huge difference to outcomes. “If your goal is weight loss, then an early morning cardio session would work best [some studies have shown that working out before breakfast prompts the body to burn more fat, compared to other times of day].”
3. Fix a Set Time to Exercise
“It’s best to have a fixed time and days for exercise, as you will develop a routine and this will help with adherence.” This could encourage you to enjoy exercise for its own sake, which is important. Studies have shown those who are “externally motivated” to work out just to look good, don’t stick with their exercise routine as faithfully as people who are “internally motivated”, and exercising because they enjoy it.
4. Make Good Use of the Lunch Break
“Overall when it comes to exercise, I feel the best time to exercise is when you have time to fit it in. If lunch time is the only free time you have, then that’s the best time.”
We are all different, however. Research also suggests that the human body reacts to light and automatically awakens when the sun rises. If you are most awake and energised in the morning, then attack your workout then. It means you will have the mental strength to push and challenge your body to do more in the morning.
Hence, some people can do both weights and cardio in the morning and get it out of the way. Whatever it is, carve out time for exercise in your day so you are more alert and energised for whatever your day brings.
