By Airwaves writer Rachel Bennung
The biggest excuse for people not working out is lack of time. However, if you want to maximize your sailing performance you need to make the time! Some days we are just running short, but we still want to get that workout in. So how do you maximize your workout when you only have 20-30 minutes to spare?
Time can be tight some days, but if we want to better our sailing performance we still need to get our workout in. Here are four tips to help you get the most out of your short workout.
- High Intensity Interval Training
High Intensity Interval Training is a great type of cardio for sailing. Not only that, but its very effective if you only have a short amount of time to workout. You can make these workouts 10-30 minutes long, making this type of workout perfect when you are short on time. In this type of workout you give 100% effort for the exercises, then follow that with a short sometimes active recovery period. This type of workout is great for making your short time effective to help improve your sailing performance.
- Have a Plan
You always want to go into a workout knowing what you are doing. However, its even more important to have a plan when you only have a small amount of time to workout. Make sure you look at your week in advance and plan out your workouts. Writing down your workout before hand will save you time, and you will be able to get the most out of the workout. Being prepared is the most important step to your success in anything!
- Bodyweight exercises or only using one implement
When you only have a small amount of time to workout you don’t want to make it complicated. So the best form of this would be just to do bodyweight exercises or just use one implement in your workout such as a kettlebell. When you are jumping around from a kettlebell to dumbbells to a medicine ball it makes your workout longer losing the time you have actually working out. Make it simple when you have little time and make that workout effective to better your sailing performance.
- Limit rest periods
Remember you only have 20-30 minutes to get that workout in, so to make this effective you want to limit your rest periods. Get the most out of your workout and push yourself. This is going to help maximize your performance on the water. Instead of 1 minute or more of rest, stick to 30 seconds or less. This will ensure you will get the most out of the short time you have to get that workout in.
Now check out below a 30 minute workout to improve your sailing performance when you are short on time. Then check out the moves in the video below.
30 minute Strength Endurance Workout
–Warm up with Dynamic Stretching (5 minutes)
- Plank Jacks (30 secs)
- Reverse Lunge w/ Forward Kick (30 secs each side)
- Side Plank with Leg Lift (30 secs each side)
- Squat Jumps (30 secs)
Repeat 2 times (6 minutes)
- V-Ups (60 seconds)
- Push Ups (30 seconds)
- Squat w/ Standing Crunch (60 seconds)
- Ski Abs (30 seconds)
- Forward Kick with Side Lunge (30 seconds each side)
- High Knees (30 seconds)
- Full Sit Up (60 seconds)
- Burpees (30 seconds)
Repeat 2 times with 30 secs rest between sets (12 minutes)
-Cool Down with Foam Rolling and Static Stretching (5-7 minutes)
Fitting a workout into your schedule can be hard some days. However, you need to make the time, even if its only 20-30 minutes that day. Even a short workout can make a huge difference in your sailing performance. By following the tips of using high intensity interval training, having a plan, using only bodyweight exercises or just one implement, and limiting your rest periods your limited time will be effective in improving your sailing performance. Use the workout above to get started on the next day you are running short on time. Also don’t forget to check out the video below for all the moves in the workout!
For more information on fitness for sailing contact email@example.com. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.