If you’re finding that you just aren’t getting the results you want, you might want to take a step back and see if you’re really getting the workout that you think you are. You want to make sure you’re getting an effective workout and making the most of your time, right? Here are 7 extremely common time-habits that can happen both in the gym and at home.
- You Don’t Have a Work Out Plan Before Starting
The number one time wasting habit as to do with a lack of preparation. Before you even set foot in a gym or your home gym, have some plan of what you plan to do and what you want to accomplish. Print out a workout from Pinterest, take the workouts out of your favorite magazines or grab a workout DVD at home. If you work out at a gym make room for flexibility in case a certain machine isn’t available or an event is happening in the park you workout in. Not only will a plan streamline your workout but it will also save you time.
- You Spend Time Fiddling with Your Music
Music can really be motivating and help a workout go by more quickly but only if you prepare ahead of time. First off, create a workout playlist before you get started. This way you won’t have to deal with searching for a song. Secondly, use ear buds not traditional headphones. Loop your ear buds under your shirt so they won’t get caught on anything. You might also want to buy an armband to hold your phone if you don’t have pockets.
- You Are Stuck Waiting for an Opening at a Machine
One advantage of working out at home is that you don’t have to wait for someone to finish up with a machine. Those who use a gym will find that this same annoyance is also a habit that can negatively affect them. Rather than standing around waiting for someone to finish their turn, do something else. Hop on the treadmill for a bit. Do some stretches. Move one move ahead in your workout plan. Also, learn how to do machine-independent exercises with weights and bodyweight.
- You Socialize Too Much with Other Gym-Goers
A gym is quite a social setting so it is no surprise that a big time wasting habit has to do with spending too much time talking and not enough time working out. There is nothing wrong with having a chat with someone as long as it doesn’t distract you to the point you lose focus on your exercise. If you meet someone you really enjoy talking to or meet up with a friend at the gym, go out for a coffee or lunch after to talk.
- You Take Too Many Breaks
This habit goes for people who work out at home and at the gym. One of the most popular reasons to take a break is to refill a water bottle. In reality, while actively exercising you shouldn’t drink a ton of water (unless you’re working out in the heat of summer, for example). However, you do need to stay hydrated while exercising but rather than stopping your workout to get more water, either carry two bottles or one larger bottle. You could also swap your water for an electrolyte mix that will hydrate you more effectively.
- You Stop to Answer Your Phone or Do Other “Quick Activities”
When it comes to home workouts many people find themselves interrupted because of little things that add up. These could be anything from having to answer your phone, letting the dog out to go to the bathroom, helping a family member with something or even a neighbor showing up at your door. Having one room dedicated to fitness is a good idea, especially if you can close the door. If you have kids, workout during their naps or while they are enjoying their favorite show or movie on a laptop/tablet in the same room (headphones). You can also turn the ringer off on your phone or at least put it on vibrate.
- You Have to Stop to Fix Your Hair or Clothes
This final time wasting habit is definitely far more common with women. It might seem silly at first but a significant portion of time of a woman’s workout could be spent trying to re-adjust her clothes and trying to fix her hair. The trick to stopping this is to choose fitness clothes that are comfortable and fit well enough they won’t get snagged on machines but not so tight they ride up. You can also wear layers. A stretch cami under your shirt will help you feel covered just incase your shirt goes up while doing moves like burpees, mountain climbers or shoulder press. As for hair, wearing it down is overall not a good idea. Put your hair up in a high ponytail or a bun to get it out of the way if you have long hair. A headband can help as well to catch sweat.
If you take into consideration the data provided by the study on Medical Daily, it is not at all surprising how many people find they just can’t get the results they want. When more than half of people who exercise spend less than half the time actually exercising, it is simply impossible to get the same results as those who spend an entire hour dedicated without interruption.
The next time you have workout scheduled, take heed and break the bad habits listed above. You’ll get a more focused workout and achieve your fitness goals much more quickly.