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Jun 22, 2012

Solutions to your training excuses.

EastSports Physiotherapy has its first guest blogger! Personal trainer and director of 2brothersfitness, Nick Batger, shares some common excuses for missed training sessions, and why those excuses just don't fly with him... or any personal trainer for that matter!

Summer has come and gone, so to has Autumn and both were wet and miserable. Winter is now here and as a result we have cold mornings and early darkness upon us. Despite the rain, the appeal of a blanket, a warm drink and the TV in winter there should be no excuses for not getting up and burning those calories we so richly enjoy consuming. So here are the 5 common excuses I hear for skipping training, the easy answers to those excuses and some training tips.

1. Excuse: It's too cold!

Answer: Wear some warm clothes and get training! This may be the most common excuse come winter but it is the easiest to answer, if you get your body moving you will heat up and then you'll be complaining your sweating too much!
Exercise: To get that heart rate up quickly jump into 10 push ups, 10 backwards lunges and knee drives on both legs, then work your way down from 10 to 9,8,7....

2. Excuse: I don't have time!

Answer: Make time! All you need is 3 x 10 minute blocks during the day. If you can't find this time, stop working so hard... It’s called work-LIFE balance!
Exercise: Struggling for time? Try these exercises out for size. 45 seconds of mountain climbers, jumping lunges, froggies, squat jumps, burpees. Take a 1 minute break and then repeat. This quick 5 minute burst can all be done in the comfort of your living room.

3. Excuse: I'm not fit enough to start

Answer: There is only one way to get fit and it isn't sitting on the couch! Everyone starts somewhere and the beauty of training is you will see improvements very quickly.
Exercise: Start by jogging for 30 seconds, then walk for 30 seconds. Continue this with an Ipod of your favourite songs blasting in your ears for 20-30 minutes and you've made a pretty good start. Progress to running for 35 seconds and walking for 25 seconds and before you know it you will be running for the full 30 minutes!

4. Excuse: Exercise is too costly!

Answer: Exercise is free! There are parks to run in, beaches to swim at, mountains to hike and so much more that's the beauty of living in Australia!
Exercise:
Get to the park  and kick a footy, go for a walk with a friend and catch up on the week that was or the current TV show engulfing your life. Hit the beach and go for a swim or if it's too cold to jump in, run up those sand hills. The options are endless!

5. Excuse: Exercise hurts

Answer: Maybe in the short-term it hurts but a lack of fitness and exercise will cripple you in the long-term. Sure you'll be sore for a couple of days following the start of new exercises but after 3 - 4 sessions doing the new exercises the delayed pain will be a but a distant memory. (Still not convinced?... check out the blog on DOMS)
Exercise: You can’t avoid the delayed pain, the only way to get rid of it is to allow your body time to adapt to the new exercise regime. Try this one: Begin with 20 squats, 10 lunges each leg, 10 single leg calf raises on each leg, followed by 45 seconds of an invisible chair. Then straight into 20 push ups ( on your knees if needed), 20 bent over rows, 20 shoulder press', 20 bicep curls and 20 tricep extensions. Then repeat 3 times followed by a stretch on all those muscles you worked. If you don't have access to weights improvise with household items such as milk bottles...

If you haven't worked out by now there really isn't any good excuses for missing training.. Don't get caught inside this winter.. Get training!

Categories Ankle Back General Issues Knee Neck