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One thing’s for sure—leisure time has vanished faster than spare quarters in a
gambling casino. Between work, family and mowing the lawn, we’re hard pressed to
find time for fitness.
Don’t despair. It’s not only possible, it’s eminently practical to get superbly
fit on only five hours a week (if you’re a runner) or seven weekly hours (for
cyclists). Train smart using intensity, and you’ll get in shape fast.
Four Ways to Cheat Time
Maintain during the week, build on the weekend
Don’t be a weekend warrior who sinks in sloth all week then overdoes exercise on
Saturday and Sunday. It’s
unhealthy and you won’t improve—what you gain on the weekend vanishes during
five days of inactivity. So plan your work week so you can exercise aerobically
at least twice, using the other days for short bouts of resistance training and
rest. Then go longer and harder on the weekends when you have more time.
Intensity is better than distance
If sports science has taught us anything in
the last ten years, it’s the importance of intensity. Studies show that fast
running or cycling for short periods of time is far better than slogging it out
for hours at a slow pace. And that’s great news for time-challenged athletes. It
means you can build top fitness without massive time outlays.
You improve while resting
Hard workouts are only part of the fitness equation.
It’s during rest that the body repairs the damage done during fast running or
cycling, rebuilds, and becomes more fit. Sure, you’re busy during the week but
you can use those days when you’re tied up at work as much-needed rest breaks
from exercise. All it takes is a bit of planning.
Resistance exercise defeats time
Weight training is a quick way to stimulate
muscles to get stronger. Several sets of leg exercises, like lunges or step ups,
take far less time than 20 miles of cycling but because you’re using more
resistance, they build strength faster. Of course, they’re no substitute for
your primary sport but they’re a great supplement. For instructions on how to do
the exercises mentioned below—and plan a program—see Weight Training: Steps to
Success by Thomas R. Baechle and Barney Groves
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A 7-Hour per Week Smart Cycling Program |
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Monday: |
15 minutes of resistance exercise: legs (lunges or step
ups), crunches for your abdominals and upper body pulling exercises
(pull ups, etc).
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Tuesday: |
60 minute ride. Warm up, do 3 to 10 sprints of 10 to 15
seconds each, warm down.
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Wednesday: |
15 minutes of resistance
exercise: low back exercises and upper body pushing exercises
(pushups, bench presses.)
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Thursday: |
60 minute ride. Warm up, do 3
to 5 hard climbs of 2 to 4 minutes each, warm down.
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Friday: |
15 minutes of resistance exercise: crunches and leg work like step ups
or lunges.
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Saturday: |
90 minute ride: Ride at a steady and moderate pace. Enjoy the scenery.
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Sunday: |
2 hour, 45 minute ride: Go in a group and vary the pace and terrain—hills, flats, headwinds.
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A 5-Hour per Week Smart Running Program |
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Monday: |
15 minutes of resistance exercise: legs (lunges or step ups), crunches for
your abdominals and upper body pulling exercises (pull ups, etc).
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Tuesday: |
45 minute run: warm up, do 3 to 10 accelerations of 10 to 30 seconds
each, warm down.
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Wednesday: |
15 minutes of resistance exercise: low back exercises and upper
body pushing exercises (push ups, bench presses.)
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Thursday: |
45 minute run: warm up, run hard on 3 to 5 short climbs, warm
down.
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Friday: |
15 minutes of resistance exercise: crunches and
leg work like step ups or lunges.
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Saturday: |
75 minute run by yourself—run at a steady pace on varied terrain and enjoy the
scenery.
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Sunday: |
90 minute run with a group—vary the pace on
flat sections and push harder on hills.
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Next: Smart walking and swimming programs.
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