We know cramming a sweat session into your lunch hour can often seem like an impossible task but with a little planning, leaving your desk at noon won't create stresses of its own. Here are our tips for getting you working out and back to your desk within 60 minutes.
1. Time your meals and snacks
One to two hours before heading to your workout, have a snack that has a small amount of protein and easily digestible carbohydrates.
Try a small piece of fruit and a handful of nuts or a few dollops of yoghurt, a protein smoothie using a good quality powder (i.e. 180 Superfood protein-available in TPC), a few slices of left over roast meat on rice thins or even just a squeeze of fresh orange in your water bottle will give you an energy hit without that queasy, full feeling.
2. Multi task like a pro
There are simple ways that even the worst multi-taskers can implement to maximise your workout time. Start by power walking to the gym to jump start your warm up. Use this time to take off any jewellery and watches you don’t want to work out in. Have your workout bag ready to go by your desk so there is no excuses when lunchtime hits.
Find a class that will keep your heart rate elevated to burn calories and increase fitness but also includes strength training to build muscle. Spin classes can pack a calorie burning workout into 30 minutes. Interval training is your best option with only 30-45 minutes handy, so make sure your workout includes efforts of high intense, heart pumping work followed by an interval of recovery.
If you live or work in the Newcastle CBD, check out one of our lunch time classes. We offer quick and intense, 30 minute workouts at 1.15pm on Tuesdays and Thursdays. Tuesdays we offer a spin and strength class called Turbata and Thursday features LunchBox, a mix of high intensity boxing and spin intervals.
The purpose of the cool down is not only to stretch out the muscles we have just worked but to reduce our cortisol (stress hormone) levels, get the endorphins pumping and in the right mindset to tackle the rest of your day. I know it’s tempting to skip the cool down and use that extra time in the shower but recovery is just as important as the workout. Ask your trainer at TPC for a take home stretch instructional sheet which outlines the correct way to stretch your core muscle groups.
5. Workout done, showered and dressed! Now what? Refuel!
It pays to pack a nutritious post-workout lunch the night before. This not only saves time (and money), but also ensures that even though you may be rushed you're eating the proper amounts of carbs and protein to recover from your sweat session.
Rehydrate! Fill your water bottle up and aim to finish it before the end of the working day. If you have just finished a TPC lunchtime workout, try a coconut water from the organic fruit and veg stall (located right outside TPC) which will replenish electrolyte levels and provide you with fifteen times more potassium then the traditional sports drink-without the sugar and chemicals! If you’re not heading straight back to your desk, grab a Breaky Bliss Ball to tide you over till your lunch meal. (available from the front counter)
We hope you can take away a few ideas to help you maximise your lunch time workout and reap the benefits exercising in your lunch break has to offer.