“The first rule of any technology used in a business is that automation applied to an efficient operation will magnify the efficiency. The second is that automation applied to an inefficient operation will magnify the inefficiency."
- Bill Gates
How efficient are your workouts? Are you getting maximum benefit, with minimal, or optimal use of your time (and effort)? Or are you, like so many, spinning your wheels, and/or just going through the motions?
We live in a world where there is never enough time. In fact, the number one reason (a.k.a. excuse) why people don't exercise, or don't exercise enough, it is time constraints. Time, the ever evaporating commodity.
In his new book, Timothy Ferris, The 4-Hour Workweek, asks readers how they use their time from an effectivity and inefficiency standpoint. One of his solutions, which many of us may not have is he outsources much of his own work, including lower-cost foreign options, to save money and re-gain time For example, using a cadre of "VA”s, virtual assistants he has never met- most who reside in India.
Although he does not cover fitness and exercise in The 4-Hour Workweek, the concept did get me thinking about efficiency and effectiveness as it relates to my, and your, workouts. Clearly we can be doing things differently.
I know a few individuals who would love to outsource their own workouts- let someone else do it, while they themselves reap the benefits. Since this is not a viable option, think about the following.
Remember, there are unlimited ways to organize your workout week, but if you are time challenged or constrained, or just one more time for other things in life, consider the 4-Hour WorkOut Week.
This simple abbreviated plan would amount to setting aside one hour every other day. That's only 2% of your total week's hours. It’s the least you can do for yourself.
I would split the hour as follows:
- 30 minutes of cardiovascular/aerobics
- 25 minutes of strength training (including core)
- 5 minutes or stretching
If you have more time for daily exercise I certainly encourage it. When pressed for time, you can get tremendous health and fitness benefits from this abbreviated plan. There are however certain things you must do to make this work.
The key to efficient workouts is in the intensity level at which you work. The higher the intensity, the shorter the session can be. I can tell you without hesitation that most individuals do not work out at optimal intensity. Look for ways to work harder in a shorter time period. With your cardiovascular/aerobic exercise try interval training in which you increase your pace or resistance for short bursts of 30-60 seconds every five minutes. You'll feel your heart racing. With strength training, move the weight slower on both the lift and lowering, concentrating on the muscle group you are using during every rep. Use a weight that allows you to do 12-15 reps, while struggling for the last few. Never sacrifice form for the amount of weight you lift. One set, with maximal effort, to the point of momentary muscular failure has been shown to be as effective as multiple sets. Do not pause or take a break between exercises, and don't stop to chat. This work out is shorter, but not easier. Remember, if your workouts are easy, they're probably no longer effective.
There is probably no better investment of your time in terms of the multitude of benefits that you'll reap, both mind and body, then committing to a regular exercise program. Schedule it like an appointment and run it like a time-efficient meeting. No nonsense brings results.
FitTip: Make your workouts more efficient. It will give you more time today, and by adding years to your life, many more tomorrows.