Workout tips for lunchtime
For some people, lunchtime is the only opportunity of day they have to fit in a workout. By making use of this workout window, you can fit in a useful session, which if maintained, will enable your fitness to come on leaps and bounds!
Don’t forget that lunchtime workouts don’t have to take place in a gym, but can be carried out almost anywhere, even in your workplace. Intensity is the key to a good short lunchtime workout, but to get the most out of your session, you need to work harder for the short period of time you are exercising. Here are a few options which provide you with a decent workout that can be easily fitted into your lunchtimes…
Run for it
If you don’t have access to washing facilities, going for a lunchtime run may be problematic, after all, you’re hopefully going to work up a sweat and your colleagues won’t be quite so keen to work with you in the afternoons. Clearly you are going to need time to stretch and then freshen up after your run so if you’ve only got half an hour available to run, then make it a quality session. Running at a steady pace for half an hour is going to be more beneficial than a 30-minute plod. Why not carry out your runs on hilly terrain if you’re really pushed for time and this will maximise the workout you are getting.
Walk like you mean it
Many believe a walking workout is not that beneficial, however you may be surprised but walking can be more beneficial than you think. It could be as simple as a walk to the shop or restaurant to grab a quick bite to eat. If the place you usually go for a sandwich is only a short distance away, find a place a further distance away which is at least a 15 minute walk away – that guarantees you walk for at least 30 minutes each day. As you improve, increase your pace / and or the distance, so find a sandwich shop even further away! Alternatively, partner with one of your colleagues and go for a serious power walk near your workplace.
Stairway to fitness heaven
An extremely effective alternative to a walk outside is walking up and down the stairs at work. The climbing will not only work your leg muscles, but will also increase your heart rate at the same time. You can just keeping going up and down even the smallest flight of stairs numerous times as you don’t have to have a massive amount of stairs at work to feel the benefit. An ideal session should last approximately 30 minutes and as with the working workout, aim to increase the pace or number of stairs you climb each session. You could add a bit of variety to your routine by walking up the stairs one day and walking around the block or building another, however it would have to be weather permitting of course!
Get in the swim of things
The proximity of your nearest swimming pool is a major factor in deciding whether you have enough time to fit in a refreshing swim, unless your one of those that isn’t willing or are afraid to take a dip. You want your session to derive maximum benefit if you have less than an hour, so ensure your session is as intensive as you can make it by swimming intervals with short recovery periods in between. Don’t cram in your lunch beforehand, or it may pay you an unwelcome visit when you’re swimming.
Get on your bike
Do you have a bike? If not, why not get yourself a bike? If you ride your bike to work and back with the intention on riding during lunch, this will at least mean you are cycling to and from work, for starters. If you fit in a lunchtime ride, you will find you will be clocking up some serious miles, plus not only will a ride break up your work day, it will leave you more alert for the afternoon. If the weather looks very unappealing, why not go for the stationary bike.
Get in-line and skate
Get your skates on! In-line skating provides a great low impact workout which studies have suggested provides the same level of aerobic activity as running or riding a stationary bike. Skaters can get the maximum out of a skating session by interval skating (e.g. one minute of hard followed by one minute of easy over a 30 minute period) or by using the time to skate uphill. Muscles develop in the entire upper leg, rear end and hip, as well as the lower back as a result of inline skating. When you swing your arms forwards and backwards whilst skating, muscles can develop in the upper arms and shoulders.
Workout in the workplace
If you work in the middle of nowhere and there are no suitable places near by for a workout out, then maybe your workplace should be the place you work out. It would be ideal if you have a private space at work or somewhere you can shut the door because all you need is a few feet of space to do some exercises without being disturbed. If you work in an office, why not try chair squats, leg stretches, knees bends, chest stretches etc.
Gym’ll fix it
If you’ve got access or a membership to a gym, then it certainly makes sense to use it occasionally. Some gyms offer lunchtime classes or circuit training sessions that are ideal for a lunch break, or if you would prefer, you could exercise for 30 minutes on your favourite cardio machine, remembering of course to up the intensity of the workout. To vary your workout at the gym, one day you could do cardio and strength training another day, also this will ensure that you do not neglect any part of your body.
Yoga or a stretch
If you want to relax and stretch during your lunchtime, a yoga session would work best for you. Not only is yoga excellent at reducing stress levels, it is also great for improving your strength, flexibility and muscle tone. The great thing about a yoga workout is that you won’t work up too much of a sweat which won’t require a shower afterwards which is also beneficial if you’re pushed for time. Do you feel yoga is a little bit too far out there for you? All body stretching may be more suitable for you which will keep all those muscles supple and re-invigorate you for the afternoon ahead.
All in the mind
Who says workouts have to be physical? Have you ever thought about giving your mind a workout if you are not in the mood for working up a sweat? A lot of people prefer working the mind, rather than the body, so why not opt for a crossword, Sudoku, or even some form of brain training so you work on the fitness of your brain instead of the body. If you would prefer, you could opt for a quiet period of meditation if you are seeking quiet contemplation rather than a full-on brain workout.
What type of workouts do you do during your lunchtime?