With overcrowded gyms, you will have limited space for using your favorite machines, or you will have to wait a long time to get on something, making your 45-minute workout a 90-minute ordeal. This is where you need to ride out the 2-week storm when everyone's motivation dies out and, they give up on their resolution.
The best way to maintain your workouts is to do bodyweight exercises with slow tempo paces. This eliminates the need for equipment that is being hogged, and you can condense your workouts into big movements that will yield a high result.
Some examples would include a squat, push-up, split squat, inverted row/TRX row, and dips.
You would perform these movements at a slow pace of 2-3s down and 2-3s up for continuous reps (meaning no lock-outs or pauses). You will be cooking after 6-8 reps of moves like these. Ideally, pick 2-3 exercises and perform 3 sets of 8-12 reps with 1 min1-minute in-between per workout, 2x/week.
As you perform these simple movements, you may be able to squeeze in and grab some dumbbells to do a couple of sets of curls, triceps, etc. These workouts will maintain your strength and assist with continuing your exercise habit during the New Year.
The next thing you can do is perform a continuous movement of marches, skips, walking lunges, carries, or any other cardio equipment you can get on for 20-30 min 2x/week. These circuits will allow you to maintain cardiovascular health in a small space, especially to avoid running in the cold or fighting for a treadmill that some New Year's Resolutionist decided to walk on at 1 mph.
If you are looking to get started on an exercise habit this year, the above-mentioned activities would be a great way to build a habit without sacrificing too much of your time. Remember, you must consistently show up if you want to build a habit. Start slow and make it realistic.
Discipline over motivation. Motivation is doing things when you feel like it. Discipline is doing things, despite how you feel at that time. The ones that show up consistently yield the best results.
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Dr. Peter Dionisopoulos is the owner and founder of Dynamic Performance & Rehab. He has worked with many high-level athletes and military personnel, but his true passion is to help active adults maintain their lifestyle by providing information and potential solutions to their aches and pains so they can continue with the activities they love.