Efficient Exercises - Time & Shape

Lee Spence, an experienced personal trainer at Wellington's Platinum Habit Health & Fitness Club, gives you the keys to getting in shape without spending hours in the gym.

If you are really struggling to fit your gym sessions into your week, here are some of the most efficient ways to get yourself in shape:

Squats - Legs and Bum
Start with your feet just outside shoulder width. Keeping the weight in your heels, push your bum back first, as if you're about to sit on a chair. As you do this, start to bend your knees. Come down to whatever depth is comfortable. The big issue here is the control of your knees. Make sure that they stay in line with your 2nd and 3rd toes at all times, and that they don't go out past your toes.

Press Ups - Chest, Arms, Shoulders, Core
This is one of those exercises that you either love or loath. The truth of the matter is, that if you're doing these correctly, the results you will get will force you to love them. Place your hands on the floor about shoulder width apart. From here, you have options: do a (1) 'box' press up (in a four point stance), (2) half press up (knees on floor and straight line from knees to shoulders), or (3) full press up (toes). As you go down, let your elbows move wide, then push back up. Make sure to keep your abs turned on at all times and squeeze through your chest on the way up...otherwise your arms will really hurt!

Lunges - Legs and Bum
Everyone has probably tried these in the past, and yes, they are killers. However, like the press ups, the results you can gain from them will convert you. Safety is the biggest issue here...no bride wants to hobble down the aisle accompanied by crutches. To start, take a big step forward, keeping your feet straight and hip width apart. Bending both knees, you want your body to move straight up and down. The target is to achieve approximately 90º at both knees at the bottom of your movement. Try and push through your front heel to get your bum working properly.

Aim for about 3 sets of 15 repetitions of each of the above. To get the cardio effect, complete each exercise straight back to back with no rest period. You'll complete it in half the time and be sweating by the end.

Cardio - Weight Loss
Cardio is a word that you all will be familiar with, most of you associating it with working out on the bike/treadmill etc. However, simply sitting on the bike and pedaling isn't going to get you to your destination. Mix it up a little. If you're comfortable cruising along, then it's time to throw something else in there. Try interval training. The idea behind this is to work as hard as you can (or close to) for a set period of time, before slowing down and taking a rest. The rest period should be at least as long as the hard section - up to a 1:3 work:rest ratio. It's definitely going to get you working, and since at most you should do 8 intervals, it's time efficient too.

Obviously these three movements and a cardio session aren't going to get you the desired results straight away, but they will give you a solid introduction to the concept of resistance training and the right intensity of cardio. Personal trainers at your gym should be able to devise a programme for you that will help you maximize the efficiency of your workout while allowing you to fit it in when it seems like you don't have the time.

Many people are unable to find the time to fit a gym session into their busy schedule, so I can only imagine how a bride-to-be must feel. Attempting to find that spare time to workout, when your life is that much crazier, must seem like the hardest thing in the world. However, here are a few tips to keep you focused and set you on your way.
1.    Take the First (Small) Step
Don't keep putting it off! If exercise isn't really a part of your lifestyle, finding the 'right time' to start isn't going to get any easier. Make a decision to get started as soon as possible. This doesn't mean running out and joining the first gym you see, but rather making an effort to find ways to fit exercise into your daily life. This could be as simple as getting off the bus four stops earlier then yours, taking the stairs instead of the lift or tackling some vigorous housework.
2.    Be Realistic
Once you've completed Step One, it's time to start planning. How much time do you have available each week, and what would you like to achieve before the big day? If you are four weeks out from your wedding and can only train once a week, then deciding to lose 15kg is probably a bit too big of a stretch. If you have the opportunity, speak to a personal trainer at a gym who can discuss your ambitions with you and realistically plan a time scale in which you can complete them.
3.    Get Motivated
Find out what really makes you tick and use it as much as you can. It could be anything - a picture of you and your partner when you first met, the measurements of your dress, a particular song - whatever will help keep you going when you would normally want to stop. And if you know in advance that your motivation is severely lacking, organise someone to motivate you. It doesn't have to be a personal trainer (although it will help). Schedule reminders in your Blackberry or email. Let everyone know that you are starting your regime, and then see their reaction when you tell them that you just don't have the time to exercise this week.
4.    Team Up
Find yourself someone to train with each week. A little competitiveness never hurt anyone, and the support you'll take from each other will certainly help you through it.
5.    Log It
It might seem like a chore, but note down what you're doing and when. There are a lot of benefits to be had from this. The main two are that you're going to be able to chart your progression (motivating in itself), whilst also being able to see what works for you and what doesn't. That 6am run that you forced yourself to do made you grumpy for the rest of the day, while the 1pm yoga class perked you up right through to bedtime. There's only one winner there! You'll want to note down what activity you did, the time of day that you did it and how long it took you to do it. Mark it on a scale of 1-10 difficulty and whether or not you enjoyed yourself.
6.    Have Fun
It is a cliche, but that doesn't mean that it's not true. The more you enjoy your excercise, the more likely you are to stick to it!

- Lee Spence, Personal Traininer, Habit Health & Fitness