I go into the office four times a week, on average. When I do, I go to the gym. I have a vague goal of running a 5k next year, but really I sleep better if I sweat so in the interests of sleep and sanity and all that sort of thing, I exercise.
Right now, three times a week I run on an elliptical. If I only make it into the office three days, then all three days I run. If I get in four, then day four is for a recumbent cycle. I ‘move’ for thirty minutes solid, no stopping, no going slower than a brisk jog.
The day a week I don’t go into the office, I do ‘body weight’ exercises, like the the 7-minute workout:
If you don’t know that one, it’s from the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal and there are a billion apps for this, but the tl;dr is this:
Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.
- Jumping jacks Total body
- Wall sit Lower body
- Push-up Upper body
- Abdominal crunch Core
- Step-up onto chair Total body
- Squat Lower body
- Triceps dip on chair Upper body
- Plank Core
- High knees/running in place Total body
- Lunge Lower body
- Push-up and rotation Upper body
- Side plank Core
The only ones I have a problem with are the ones with the chairs, since all mine have wheels.
When I work from home, I try to take a few breaks a day (at least twice) to do the 7 minutes. They really do get you going.
My goal with all this is to be able to run flat out for 30 minutes and not kill anyone or have my knee kill me. Then I want to knock 10 minutes off my current time for a 5k (seriously I’m not fast, my fastest in high school was 30 min for a 5k, I’m not aiming for the stars here). Once I can do that without my knee killing me, I’ll transition from the elliptical to the treadmill and repeat. Be able to run for 30, then get my speed to where I want it.
After that, it’s time to hit the real road. There’s a trail by my house, ups and downs, and I’ll run that. If I can do that, then I’ll run for realsies outside in front of people.
And go for pancakes after.