I’ve been thinking about time lately and have been using a mantra to feel better about it. The mantra is, “I have time. There is time. I have enough time to do the things I want to do.” It’s been helpful, since I know we are all pressed for time.
We want more time, and we think we don’t have enough time. This can become very apparent when it comes to exercise.
Maybe you put exercise on the backburner because you feel you don’t have enough time to do it. Really, I understand. So, this next blog will help you find ways to use time to your benefit- to make your exercise time more efficient, purposeful and help you get the results you want to see from your hard-work during exercise.
So, read on. See which tip makes the most sense for you, your workout and your life And, if you need help, remember, I’m here for you- just email me at nicole@bluemonarchhealth.com with your questions. Or join our Menopause Movement Mission Community to be in touch with women just like you who are making time to put themselves as a priority in their busy lives.
Xo Nicole
1. Time with an Exercise Sequence
Staying with the same exercise sequence for a set period can make transitioning between exercises quicker and seamless. Plus, you’ll add the positive component of confidence to the exercises you choose, instead of having to learn a new exercise, or sequence too often.
For example… do 4 exercises for the same number of repetitions, for 4 sets. I always say, in the first round, your body (and mind) is figuring it out, the second round, you’re feeling more confident, the third round, you are confident, and the fourth, you’re at bad ass status!
Here’s a sequence you can try… (of course be sure to warm up your body, mind and spirit, so you’re ready to go! Also, if you’re unsure if exercising is right for you, check in with your doctor before starting. Or schedule some time with a personal trainer, or group fitness instructor, so they can show you the ropes. Or go for a walk instead- that has a ton of benefit).
12 repetitions of each exercise, do a, b, c, and d then repeat it all again 3 or 4 times (for a total of 4)
a. Sit to stands with hammer curl
b. Standing rows
c. Stationary Plank (count to 12)
d. From laying on your tummy, push yourself up off the floor to standing (it’s ok to have a chair handy) and get back down to the floor to your tummy
2. Time Between Exercises
It can be more efficient and effective to plan exercises for other muscles during the traditional rest period. For example… you do a set of 15 chair sit to stands (with or without weights) and instead of taking a break to check your texts, you follow with a set of 12 plank shoulder taps.
It’s super easy to have time zoom by when you pick up your phone to do a quick check of texts or social media between exercise sets… so, instead, skip the rest period and go directly to the next exercise on your list.
Interestingly women are born with more mitochondrial and aerobic reserves in our muscles than men, and often, we don’t need the ‘traditional’ rest periods between sets like you see the ‘Bros’ in the gym do. Now, I’m not saying you don’t need rest, you do! Just that woman can be more efficient with their programming and need less rest than men do.
3. Time Per Repetition
How long does it take you to do a repetition? Time yourself. Often, you might go way faster than the traditional 1-2 seconds to lift and 3-4 seconds to lower. Maybe it’s because you want to rush, or maybe it’s because you didn’t realize your tempo.
Intentionally lifting brings deeper meaning to the muscle-brain connection and with this new awareness, you may find you’ll overcome a barrier you’ve had due to an injury or other condition because you’re more in sync with what you’re doing and how you’re feeling!
There are times when you want to switch this up. For example, training for power will have you lifting loads with speed. Training for agility will have you moving (maybe with quick feet) and speed. Training for balance will have you moving slower, with varied eyes, feet and head placements.
4. Time of Day
For exercise with greater intensity, like tabata and high intensity interval training, it can be better to do it earlier in the day.
Cortisol is naturally the highest in the early morning, especially when you’re following the 12 hours of light and 12 hours of dark of the circadian clock. Usually higher cortisol (at the right time) gives you more energy. Exercise does cause a natural increase in cortisol as well, and tougher exercise will have it rising even higher- so understanding the link between cortisol and your own feelings of energy works in your favor.
Doing greater intensity workouts early in the day will also help you recover better, by allowing the natural uptick in cortisol that exercise causes to level out and decline by bedtime and have melatonin (it’s opposing hormone) increase when it’s time for sleep.
So, think twice about ‘making up’ a missed workout later in the day- this might be working against you!
Your body will convert other hormones to cortisol for the energy you need to complete a late day high intensity session when cortisol levels are low (because your body is trying to get ready to sleep). The problem is those hormones are meant to serve other purposes like relaxing, calming, and quality sleep and higher intensity workouts later in the day will disrupt this natural way of preparing to sleep and recover.
5. Time Between Sessions
Did you know? There is NO… zero, existing research that suggests strength training every 48 hours is best? The research stated that 48 hours is a minimum.
As you’re aging, you might need MORE than 48 hours of recovery- especially if you are tired, still sore, achy, not sleeping well, not feeling strong in a workout, not focused during the day, feeling irritable, or not excited about a training day.
Remember, a rest day doesn’t mean you need to sit on your butt and eat bon-bons. You can do other, less strenuous forms of exercise like, yin-yoga, a walk around the neighborhood with a friend, a 20-minute stretching YouTube video, a mobility class or other form of movement that you consider less hard. OR- just don’t do any workout at all and see how you feel the next day.
As you can see, there are LOTS of ways to use time to your benefit for your movement and exercise goals.
Got questions? Or just want a guide to help you transition through menopause with health and vitality?
Email me here>>> nicole@bluemonarchhealth.com
xo Nicole
