Tips To Stress Busting Workouts
Posted on 17 August 2009
I’m sure we have all had times when we felt stressed and pressured by knowing we should be working out. Maybe after a long day at work you are exhausted but had promised yourself to workout that evening, it should not be that way and by taking some simple steps you can avoid all the stress involved in working out and make workouts a stress busting tool that will make you feel and function better.
Find Your Time
This is a big one for me when determining workouts and If you don’t find a time that suits you working out will always be somewhat of a chore rather than an exciting time of day. The first thing to do is figure out how you can fit exercise into your schedule. This comes down to your work as well as a few other lifestyle factors. If you work late shifts or unusual hours then the morning maybe a great time to workout. If you start work early in the morning you may want to fit something in after workout and before eating dinner. Or if neither of those times suit you then a lunch time workout can be a good thing, many find it a great time to release pent up stress.
“For every minute spent in organizing, an hour is earned”
Personally I enjoy working out in the morning and in a fasted state. It gives a sense of accomplishment throughout the day plus leaves the evenings free to relax and unwind. Each to their own though but one thing to take into mind is that you should find a time to workout rather than a time you feel like working out. We all have times when motivation is an issue but sometimes you just need to do things anyway.
Know What Your Are Going To Do
When hitting the gym, park or track its a good idea to know what you’re going to be doing. Whether that be the routine you want to follow or how many sets of sprints you’re going to do today. Also factor in little things like are you going to stretch or do some abs at the end of the workout? Don’t get me wrong I am all for a bit of workout improvisation and free-styling but still think its a good idea to have a rough plan in yur head of what you want to do. This will shave time off how long you spend working out and stop mindless pondering during workouts.
“He who fails to plan, plans to fail”
It also helps to have a little plan of the week aheads workouts, something like this:
- Monday – Weights in the gym (Upper Body) PM
- Tuesday – Sprints in the AM before breakfast
- Wednesday – Off, stay Active
- Thursday – Tennis after work
- Friday – Bodyweight Workout in Park AM
- Saturday – Weights in the GYM Mid Morning (Total Body)
- Sunday – Off, Long Walk
Something rough like that takes a few minutes to draw up simply check out your schedule and factor in how you will be keeping fit.
Make A Decision
Its good to make a decision and stick to it regardless of what comes up or how you feel. Now don’t take this too seriously, if you feel ill or something major has happened then by all means skip your workout, but otherwise stick to the plan. By simply making up your mind on something you are much more likely to get it over and done with. For instance instead of going to work thinking maybe I will come home and have a run this evening make a commitment to it. Know you are going to get that workout done regardless of if you want to or not.
Some persons are very decisive when it comes to avoiding decisions. ~Brendan Francis
You will find that this simple method will make working out a much more automatic and stress free task. It will become a natural thing to do rather than a bit part in your life. This also works with things like sports rather than working out, for instance if you book a tennis court to hit some balls on saturday afternoon you know you are going to be playing tennis. Whereas if you put it off and try and go last minute their is the likely hood you won’t end up playing. So make firm decisions on what you’re going to do and your life will become a lot easier.
Something To Look Forward To
Its always good to have something to look forward to after a workout. Whether you are working out in the morning or afternoon you can always plan a little treat for after. I will give you a few examples of what I enjoy:
- Hot summer workout – Keep some fresh watermelon or coconut water in the fridge for when you get back
- AM Workout - Have your favourite coffee and breakfast lined up for when you return
- Evening workout – Getting a nice dinner, beer and film sorted out for the evening
By keeping a little reward for workouts it keeps them fun and fresh. Simply knowing how good that watermelon or coconut water will taste when you get back from a long hard training session is a reward in itself. Or how good your dinner will taste after a grueling workout at the gym. Its natural for our bodies to appreciate the good when they are really craving it. That feeling of a job well done after a hard workout is something of a reward in itself so anything else that comes is a bonus.
Also Check out this post from Rafi which featured ZTF and a collection of fitness tips…..
Comment by Dusan Vlahovic
17 August 2009
Great tips, i hate feeling like i haven’t done what i should, that’s why i prefer the mornings as you say, it leaves you with a feeling of accomplishment and the whole day to relax.
Comment by Rob
17 August 2009
I prefer right after work. No excuses. And when I’m done, I have the whole night to do what I want.
@ Rob: Nice I like the no excuses attitude. I had a friend who without excuse would hit a workout each day after work its a pretty impressive achievement especially if your working a high stress job must make the evenings feel real good….
Comment by Greg at Live Fit
17 August 2009
Talking about rewards, I have a friend that goes on a regular 20 mile bike ride. At the 10 mile point is a local ice cream shop. It’s the highlight of his week.
Comment by Michael - The Fat Loss Authority
17 August 2009
I like the morning workout in a fasted state as well, but schedule wise I can only get this in on a weekend.
During the week it’s night time workouts but I enjoy them as well.
Also, I like the variety in your sample schedule. Nothing kills determination like doing the same workouts in the same environment week after week.
Mike
Comment by Nick
17 August 2009
I think planning the weeks workouts is crucial! When you are in that window of time where you may skip out on a workout because you don’t want to think about it, you have it right in front of you. Follow the plan and you are done. It’s simple, but it can keep you on track for sure!
Comment by Peter
18 August 2009
I love this quote: you don’t have to love exercise, you just have to like it more than being fat, feeling bad and dying young.
pd
Comment by Tom Parker - Free Fitness Tips
18 August 2009
Some excellent quotes Chris. Particularly like the classic “he who fails to plan, plans to fail”. It is so true though. If you don’t make reasonable plans to workout more often than not your workout will not happen.
I like the idea of rewards too. Having a hot coffee and a warm bowl of oatmeal waiting for you is the perfect motivation to go for that jog on the cold, wet, winter mornings.
Comment by Vic Magary - GymJunkies
19 August 2009
You gotta plan. Without a design or structure
it gives you an excuse to fail.
Comment by Lexi
24 August 2009
Doing yoga a few times a week is a great way to keep fit and live stress free. Sometimes it’s nice to just slow down and meditate.
Stress is the root cause of most diseases over a prolonged time frame by compromising the immune system.
http://www.lexiyoga.com/stress
Comment by Physique Bodyware USA
25 August 2009
Rewarding yourself after a grueling workout is a great idea. Planning & rewarding will work wonders. Thanks for the great post