Bruno Anjos is a prominent figure in the world of transformational coaching, known for his dedication in the areas of health, fitness, wellness, and lifestyle. With a master’s degree in Sports Science, a background with more than ten years of coaching football, and several coaching, Bruno has made it his life's mission to guide others towards optimal physical, mental, emotional, and spiritual well-being.
We all know the feeling, there just aren't enough hours in the day! Between demanding careers, family obligations, and social commitments, prioritizing fitness can feel like an impossible feat.
But here's the good news: a healthy lifestyle isn't about spending hours at the gym. The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, and even small bursts of activity can make a big difference.
This article explores how to build a sustainable fitness routine that fits seamlessly into your busy schedule. We'll debunk the myth that "more is better" and provide actionable strategies to get moving and improve your overall well-being, no matter how crunched for time you are.
1. Quality over quantity: Embrace high-intensity interval training (HIIT)
Short on time? HIIT workouts offer a powerful solution. A 2019 study published in the Journal of Sports Science & Medicine found that HIIT workouts deliver significant fitness benefits in less time compared to traditional moderate-intensity workouts.
These quick, intense workouts can be done anywhere, anytime, and leave you feeling energized and accomplished, because their positive metabolic effects go beyond the training.
2. Make it a joyful habit, not a chore
When exercise feels like a burden, it's easy to skip workouts. The key is to find activities you actually enjoy. Explore different options like group fitness classes, dancing, swimming, or outdoor activities. A 2018 study in the journal "Psychology of Sport and Exercise" found that individuals who enjoy their workouts are more likely to stick with them in the long run.
3. Embrace mini workouts
Don't underestimate the power of small bursts of activity.
Taking the stairs instead of the elevator, parking further away from your destination, or incorporating bodyweight exercises during your lunch break all add up.
Besides that, break your sedentary patterns with some physical movement: after each hour you’re sitting down, perform some repetitions of exercises like squats, burpees, or push-ups.
These will raise your heart rate and body temperature, helping your body to keep a higher metabolism. Aim for movement throughout your day, even if it's just in short increments.
4. Consistency is key
Remember, progress over perfection is the goal. Don't get discouraged if you miss a workout or two. The key is to be consistent and build a routine that works for you.
5. The ultimate weapon: Strength training
While HIIT and other strategies are fantastic, incorporating even just one or two short strength training sessions into your weekly routine can significantly boost your fitness and overall health.
Strength training builds muscle mass, which not only improves your physique but also increases your metabolism, helping you burn more calories even at rest. A 2017 meta-analysis published in the journal "Sports Medicine" found that strength training can improve insulin sensitivity, bone density, and overall functional fitness – all essential for busy professionals who want to stay healthy and energized.
Even bodyweight exercises done at home can be incredibly effective. Focusing on the main muscle groups of your body, performing super-slow repetitions, and training in circuit will be your weapons to make your strength training the most efficient and provide excellent results. Don't underestimate the power of strength training a little goes a long way, especially when you're short on time.
6. My coaching experience
In my coaching practice, I've seen countless busy professionals transform their lives with sustainable fitness routines. I recently worked with a client who felt overwhelmed by the idea of committing with a training practice in the long-term.
He had previously trained and tried different things, but none really resonated with him. We developed a plan incorporating strength training, using the 10x Fitness methodology, and activities he enjoyed, like walking.
The results were fantastic:
Increased energy levels.
Improved overall health and body composition.
A newfound appreciation for the importance of prioritizing himself and his fitness.
Conclusion
A sustainable fitness routine isn't about drastic changes or spending hours at the gym. It's about incorporating movement into your daily life in a way that feels manageable and enjoyable.
By incorporating these strategies, you can conquer your busy schedule and prioritize your well-being one step at a time.
Call to action
Ready to ditch the excuses and build a sustainable fitness routine that fits your life? As a Certified 10x Fitness Coach, I’ll thrilled to help you on your journey to improve your fitness and your quality of life in the most efficient and effective way.
Drop me an email at coachbrunoanjos@holistic-u.org to discuss how you can transform your body, health, and fitness.
Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info!
Read more from Bruno Anjos
Bruno Anjos, Health, Fitness, Wellness, and Lifestyle Coach
Bruno Anjos is a prominent figure in the world of transformational coaching, known for his dedication in the areas of health, fitness, wellness, and lifestyle. With a master’s degree in Sports Science, a background with more than ten years of coaching football, and several coaching, Bruno has made it his life's mission to guide others towards optimal physical, mental, emotional, and spiritual well-being. Founder of Holistic-U by Coach Bruno Anjos, he has honed his skills and knowledge to empower individuals to achieve a harmonious life, to maximize their performance and attain their true and ultimate potential. Bruno's purpose is to inspire and educate, contributing to the extension of the human lifespan, healthspan, and potential.
