Are you one of those guilty of letting their year-long gym membership pretty much go to waste because you’re swamped with work on most days? And then there are those lazy days when you’d rather just cuddle up in bed with a movie, instead of kill it at the gym. Whatever it is, we got your back! Our in-house fitness expert of The Transformation, Rohan Mathew, tells you how you can make those days when you do decide to visit the gym, count.
“150 minutes of workout a week is roughly the average amount of exercise you need, and what you should be aiming at. However, if you end up working out only twice a week, make sure you don't miss out. Do a high intensity workout on those days so you can then let your body recover the rest of the week,” says Rohan.
Secondly, if two days is all you have to spare, don’t work out on two consecutive days. “Space out your workout, so that you have enough time to recover and push yourself for the next week. You could have it on two consecutive days, but most times people don't seem to really give it their all,” he explains.
As for the rest of the week, there’s only one thing to keep in mind – don’t be lazy! “It's important to remain physically active the rest of the week. Taking the stairs instead of the elevator, walking shorter distances or even finding a spot in your office to do some hanging – these are some things you can do easily,” he suggests.
On the days you do make time for a workout, go hard! “If you have the ability to do slightly more intense workouts, it’s more beneficial, but if you're not able to sustain that, try frequenting the gym more often. If you're doing cardiovascular training, make it moderate to hard for a long duration of time – again, 150 minutes of workout per week can be hard to do in just 2 days,” he explains. So make it count!