🙋♂️ So, I have a confession to make—I have fallen head over heels in love... with Micro-Workouts! 💔💕 Being honest, I didn't even know it was micro workouts I was doing until I looked into it more. Let me explain.
🏋️♂️ When I was younger, with no commitments and not running my own businesses, I happily spent hours at the gym. I wouldn't think twice about spending two hours there or even when I was single going to the gym, attending a fitness class followed by a swim, only to return home four hours later. But times have changed. ⌛ Like many of you, finding time in my day to go to the gym isn't easy anymore. And when I can go, I don't always feel like being there for hours on end. 😩
💼 As some of you may know, I still run my sports massage clinic right next door to the gym. But the thought of going in early or staying after my 10-hour workday just doesn't fit into my schedule. Even on days I work from home with my online coaching, leaving my computer screen for a full hour to go to my home gym and train feels unjustified—I have too much to do. 😓
🕵️♂️ I was increasingly struggling to strike the right balance and fit my training in. But then, a solution unexpectedly appeared—micro workouts! 🎉🔍
The Concept of Micro Workouts:
💡 Let's start with the basics. Micro workouts are short bursts of exercise that pack a punch in just a few minutes. Instead of setting aside an hour for the gym, micro workouts offer the flexibility to engage in physical activity whenever and wherever you can spare a few minutes. These bite-sized exercises are designed to be efficient, effective, and easily integrated into a busy lifestyle. ⌛👟
Discovering the Power of Micro Workouts:
🏋️♂️ On my sports clinic days, when I have a 30-minute gap between appointments, I started going into the gym, doing my sets and reps on a piece of equipment for 10-15 minutes, and then leaving. I repeated this during the day, just 15 minutes at a time, marking off my next exercise to do on my next gap. By the end of the day, I had completed my full workout. 💪🏃♂️
💼 During my first day of working from home, I followed the same approach. I worked, took short breaks, did some home cardio, incorporated a quick run, and used kettlebells—all in short bursts throughout the day. 🏡💼
My Initial Skepticism:
🤔 At first, I thought, "Well, it's better than nothing." I couldn't help but wonder if such short bursts of exercise could truly make a difference. I was skeptical about the effectiveness, questioning how a mere five or ten minutes of physical activity could compare to a full-blown gym session. Nevertheless, I gave it a try, driven by my desire to reclaim my training schedule. 💪📅
But after a few days, I noticed something incredible. I had actually spent more total workout time than with my normal training plan. I had lifted heavier weights because every new 15-minute session left me feeling refreshed. And within the first week, I noticed visible muscle definition on areas I had struggled with before.
What was going on?
That's when I started researching and a term I had learned years ago during my training came flooding back to me—Micro Workouts!
The Benefits Unveiled:
🌟 Micro workouts offer a multitude of benefits that have revolutionized my fitness routine and transformed my approach to exercise. Let me share a few of the remarkable advantages I've experienced:
1️⃣ Increased Total Workout Time: By breaking my workouts into bite-sized chunks throughout the day, I was able to accumulate more exercise time than ever before. Those short 15-minute sessions added up, resulting in a more comprehensive, consistent and effective workout regimen.
2️⃣ Enhanced Intensity: With each micro workout session, I felt energized and ready to give it my all. The short bursts of exercise allowed me to maintain focus and push myself harder, leading to increased strength gains and improved fitness levels.
3️⃣ Muscle Definition and Tone: Surprisingly, I noticed visible changes in my muscle definition within a week of incorporating micro workouts into my routine. The consistency and intensity of these short bursts of exercise seemed to have a significant impact on sculpting my muscles, i mean I am still no Greek god, but every little helps right!
4️⃣ Increased Energy and Mental Clarity: Micro workouts became my natural energy boosters throughout the day. Taking those short breaks to engage in physical activity left me feeling invigorated, mentally refreshed, and ready to take on the world!
5️⃣ Mental Health and Stress Relief: Micro workouts not only enhanced my physical well-being but also had a profound impact on my mental health. Engaging in regular physical activity, even for just a few minutes, released endorphins and reduced stress. I found that these brief moments of exercise served as a form of self-care, allowing me to clear my mind, alleviate anxiety, and regain focus.
6️⃣ Better Recovery: One surprising benefit I noticed was that I no longer experienced excessive muscle soreness after lifting weights. The shorter bursts of exercise and the flexibility to recover between sessions seemed to aid in faster recovery times.
Conclusion:
🏋️♂️ My journey with micro workouts was unexpected but has been nothing short of life-changing. Embracing these short bursts of exercise has empowered me to take control of my health, regardless of my busy schedule. The convenience, accessibility, and flexibility of micro workouts have shattered the barriers that once stood between me and consistent logn gym session. Not only have I experienced improvements in strength, endurance, and muscle definition, but I have also reaped the mental benefits of reduced stress and enhanced well-being. 🌟
😊 So, if you find yourself struggling to find time for traditional workouts or feeling overwhelmed by the demands of daily life, I urge you to give micro workouts a try. Embrace the power of short bursts of exercise and witness the remarkable impact they can have on your physical and mental health.
Remember, even a few minutes of movement, a quick walk or run, a few star jumps, some body weight exercises or just 10 mins of dancing to song bangers in your kitchen, can make a world of difference. Get ready to unleash the potential of micro workouts and embark on a journey to a healthier, happier you. 💪🎉 If you are a client of mine and want to explore Micro Workouts more, let me know and we can break your training plan down into bite size chunks; it could really increase your results, not just for muscle building but I can see huge potential for beginners or those with medical conditions who cant do long periods of exercise, but could do short 10 minutes bite size chunks, regularly during the day. Plus the science backs it up for weight loss, keeping heart rate higher during the day, keeping our bodies consistently moving as better results for fat burning. Best wishes,
Gary Ⓥ
The Vegan Online Coach