How to start exercising differently as a busy dad
- Integrate something into your every day (Alex Rossi). If you live fairly close to where you work, then kill two birds with one stone and combine your commute with some exercise. Walk to the train station instead of a bus, jump on a bike rather than in the car, or bring workout clothes to work and take a leisurely jog home a couple of times per week.
- Invest in some dumbbells or kettlebells, and a jump rope so you can squeeze in a quick workout when your kiddo is asleep or when they’re doing they’re homework.
- Have a plan (Jay Cardiello). Time is short, and if you manage to get to a gym, make sure you make it count. You’re making a sacrifice by spending time away from your family or other responsibilities. That means you don’t want to waste any time. If you go to the gym and wander around without a plan, you’re never going to see results, and you’ll just end up getting frustrated.
- But be flexible to changes (Jason Khalipa). No matter how well prepared you are, your plans are bound to break down. If you’re a busy dad, you’re going to have to learn how to make adjustments on the fly. If your kid gets sick, your partner has a crisis at work, or your car breaks down, the gym will fall further and further down your priority list. When that happens, it’s not the end of the world. Have some at-home workout plans in your back pocket and use them when you need to. And, depending on your goals, maybe forgo that second helping of dinner.
- Find a dad-friend (Andrew C Key, Barry’s Bootcamp). Finding other like-minded folk can help establish the right routines, regularly. Perhaps even a meetup or exercise group.
- HIIT (High-Intensity Interval Training) is a must. This involves workouts of various intervals with high intensity. High-intensity training adapts to the cellular structure of muscles which enables you to increase your endurance while doing any type of exercise.
Key exercises for Dad
There are a few key exercises for your HIIT sessions. Jason advises two ways to do these:
One minute on, one minute off for ten minutes.
Twenty seconds on, ten seconds off for eight rounds or four minutes.
2. The Air Squat
As Andrew from Barry’s Bootcamp says:
‘take your arms high, when you squat down low’
A lovely one to get the kids involved in too as you can see.
3. Push ups
With push-ups, form is vital and this short video with Scott Malin has the right principles for you to follow too.
4. Killer abs
Jay Cardiello has an insane way to get those abs back.
5. Plank variations (High, Low, Side)
Varying the set and rep count, rest, etc can lead to a rather potent full body anaerobic or strength based workout by way of varying rep and set count, rest intervals, intensity according to Andrew C Key.
6. Core workout
Another top tip from Jay.
7. Five-minute leg workout
These workouts are great, and they also need us to eat right to realise the full benefits of great exercise.
This post was originally published on DaddiLife.com and is republished here with permission.
Photo credit: DaddiLife