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How many times have you canceled your workouts because you were going out? How many times have you cut them short because of some social appointment? Have you ever gotten in your car to drive to the gym and then decide that you simply have something else to do or somewhere else to be? If you have, then you’re not alone.

I used to do this on a regular basis. It was never intentional, I simply have a busy life and things would pile up. I had appointments, meetings, friends to see, family to have dinner with and in the middle of it all, my workouts were relegated to a lower priority. I knew that I needed to work out but when faced with the choice of going to the gym or going to hang out with friends, I always chose to avoid the gym.

Then I discovered a quick and simple method to avoid this problem, my calendar.

Schedule It!

I’ve been using calendars for years. I have one for work through Microsoft Outlook and one for personal activities on Google Calendar. Because I hate forgetting appointments, I put every single activity on these calendars. Meetings, dinners, conference calls, movies with friends, they all go on my calendars. That way I avoid scheduling conflicts where I accidentally book myself for two different events at the same time plus I can set reminders. These reminders pop up ahead of the event and remind me that I need to do something.

Unfortunately, even though I’ve been using calendars for years, I never thought to actually schedule my workouts. The gym was something I did in my spare time, right? So I just assumed I would find some time for it everyday. Well, guess what? I didn’t. Until that is, I started seeing the gym as an important activity that I shouldn’t avoid, and that’s when I started scheduling it.

Gym Appointments

If you don’t use any kind of calendar, I would recommend starting. It’s a very useful organizational tool that comes in quite handy in all areas of your life. I use Google Calendar which you can get a free account for right here. Because it’s online, I can see my schedule from any computer. Google Calendar also allows me to share my calendar with other people. So I can put appointments on it which my wife sees. For you readers out there in a relationship, giving each other visibility into our calendars has been one of the best relationship tools my wife and I found! But since this is a fitness blog and not a relationship blog, I’ll stick to telling you about my scheduled workouts.

Schedule a recurring appointment. This is an appointment that occurs multiple times. Any calendar will let you do this. You can set something up like “every weekday between 3 and 4:30pm” or “every Monday, Tuesday and Thursday between noon and 1pm.” Whateveryour gym schedule is, set it up with a specific time and day. Now just follow this schedule.

Stick To Your Schedule

You have no idea how much this little tip helped me. Putting my workouts on my calendar increased my success rate (the percentage of times I was supposed to be at the gym and actually went) from somewhere in the 50% to above 95%. I still miss the occasional workout but it’s usually due to serious issues.

Extra Tips

• Think about letting people know about your gym time - Some people will respect gym time and some will not. I have my gym time on my calendar as “Personal Quality Control”. My wife and friends know what this is and they respect that. I’m also honest with those coworkers who ask about it and I let them know that this time is important to me. I have no problem meeting with them during this time but they better wear their gym clothes to this meeting and be ready to sweat. Everyone else simply sees an appointment on my schedule and assumes that they shouldn’t schedule meetings for this time.
• Add others to your gym appointments - One of the best benefits of a gym partner is the extra incentive to actually show up. It’s easy to skip the occasional workout when it’s just you. It’s not so easy when someone else is counting on you to show up. So schedule you gym appointments and then see if anyone else wants to go with you.
• Don’t forget the commute time - Make sure your gym appointment includes enough time to get to and from the gym.
• Not too late - Late night workouts will sometimes cause sleep issues. Try to finish your workouts two to three hours before your bed time.
• Make it regular - Try not to change your workout schedule too often. A regular day and time really helps you get into the gym habit.

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Your workout time is just as important as any other meeting. In fact, it may be more important than most since I can’t think of too many conference calls I’ve attended lately that can prolong and improve my life. Why not treat it like the important appointment it is and get it on your schedule?

UPDATE - One of my readers sent me in a link to the schedule application they like to use. I looked at it and it seems like it has some neat features. So I figured I would add a link to it here.

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On Friday I shared with you a little trick for measuring when you’re working out too hard while doing cardio.  But what about weight lifting?  How do we know when we’re working out too hard, not hard enough or just right?  Well, for that, we have the 20% rule.

What Is The 20% Rule?

The 20% rule says that if you can do 20% more reps then you are then you’re not working out hard enough.  If you can only less than 80% of the reps you planned on doing then you’re working out too hard.

What Does That Mean?

Let’s take the average person who does 10 reps per set.  20% of that is 2.  Well, if you planned on doing 10 reps but you can easily an extra 20% (12 reps) then you’re probably not working out hard enough.  Maybe you need to rest less between sets, increase the weight or work on your form.  Whatever it is, you should increase the difficulty.  On the other hand, if you planned on doing 10 reps but you can barely do 8 and no more, then you’re probably working out too hard.  Perhaps you should rest more between sets or lower the weight you’re using.

What If I Do More Than 10 Reps?

Some people don’t do 10 reps only per set.  For example, I notice that most women prefer to use lighter weights and do 15 or 20 reps per set.  No problem, the 20% rule still works.  If you aim for 15 reps than you should be able to do between 12 and 18 reps.  That’s 20% on either side.  If you’re aiming for 20 reps then you should be able to do between 16 and 24 reps.  Again, that’s 20% on either side.

Does It Work For 5 Reps Too?

Sure, just aim for 5, which means between 4 and 6 reps.

Use For Improvement

The 20% rule is a great way to see if you’re ready to improve your workout.  If you get to a point where you can easily do 20% more reps than you planned for, then you clearly need to increase your weight.  The opposite is also true, if you’re wondering if it’s time to increase the weight you work out with, try doing 20% extra reps.  If you could easily do it, then yes, you’re ready to add a bit of weight to your workout.

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Always have a goal in mind.  Know how many reps you’re planning to do and aim towards that number.  Just keep in mind that your body doesn’t operate at the same level 100% of the time.  Sometimes it needs a bit more rest and sometimes a bit less.  So aim for 100% but be ready to do somewhere between 80% and 120%.  If you find yourself consistently outside those limits, perhaps you need to change something.

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Note, the following information is for cardio sessions, not resistance training.

One of the most common questions I get is “am I working out too hard?” or the opposite “am I working out hard enough?” Usually, people will tell me how fast they run, how long they swim or what resistance level they turn the elliptical machine up to and ask me if that’s the right difficulty level for them.  Unfortunately, that’s just not enough information for me to answer that question.

Heart Rate

Ideally, cardio exercise should keep your heart rate somewhere between 60% and 80% of max.   Anything less and you’re not really working out very hard.  Anything more and you’re placing too much strain on your body.

What’s My Max Heart Rate?

A rough estimate of your max heart rate is 220 minus your age.  So for me, being 34, my max heart rate is 186.  That means that if I want to keep my workout between 60 and 80%, I should keep it somewhere between 111 and 148.

But How The Heck Do I Measure That While Exercising?

Yah, that’s the problem.  It’s a little hard to measure heart rate while exercising.  You either need to stop and measure it yourself or you need to hold on to some handle or device that will measure heart rate for you.  Both of these options interrupt your workout and can actually get a bit dangerous.  In fact, the only time I ever fell off a treadmill is because I was trying to measure my heart rate while running.  Seems a bit funny now (ok, it seems a lot funny now) but it was quite painful back then.

So What’s The Alternative

Here’s a slightly less scientific but more practical approach.  Try saying the following sentence while exercising.  “Mary had a little lamb, its fleece was white as snow.”

• Were you able to say that without any problems at all and with a normal sounding voice?  If so, you’re probably not working hard enough.
• Did you have issues saying that sentence and needed to gasp for breath between every word?  If so, you’re probably working too hard.
• Could you say the sentence but had to pause midway for a quick breath?  If so, you’re probably working at the right level.

In general, you should be able to talk while exercising but not hold a normal conversation.  If you can hold a normal conversation then you’re not working out hard enough.  If you’re completely unable to talk or need to breath between every word and you’re straining for every breath, you’re working out too hard.

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You shouldn’t feel like you’re about to die when you work out.  However, you also shouldn’t feel like you’re taking a leisurely stroll.  Aim for somewhere in between.

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It’s spring time, and I thought it might be time to write a post about swimming.  However, the more I thought about it, the more I realized that swimming is no longer a warm weather only exercise.  Just about every gym I know has a pool that is heated year round allowing swimmers to work out regardless of the weather.  So I may write this in the spring, but feel free to read this at any season.

Why Not Swim?

When you ask most people about exercise, very few of them think about swimming.  Why is that?  Well, I think it has a few reasons.

• Equipment - Swimming needs a lot of specialized equipment.  For example, you need a pool.
• Temperature - Most people have the same mindset I do, which says that pools and water are a summer only activity.
• Cardio - Swimming doesn’t seem to be as strenuous as jogging or biking so most people don’t think of it as good cardio.
• Shyness - If you’re out of shape, it’s going to take a lot of courage to strip down to a swim suit and get in that pool.
• Skill - Everyone knows how to run, but not everyone knows how to swim.

I’m here to tell you that all of these reasons are completely wrong.

• Equipment - Yes, you do need a pool, but those are available at most gyms, colleges, hotels and apartment complexes.  In fact, access to a pool is more common than access to a gym.
• Temperature - Many pools are heated year round.  The only exceptions are some apartment complex pools.  So with the right gym membership or access to a college, you can swim year round.
• Cardio - Swimming is excellent cardio and a whole lot more.  I’ll talk a bit more about that in a second.
• Shyness - Yep, it’s a little awkward sometimes to take clothes off, but hey, you’re doing this to get in shape, right?  Believe me, no one is judging you.
• Skill - Swimming classes are available at many colleges, gyms and community centers for relatively low prices.  You’ll get coaching in a skill that’s not just good for exercise, it’s also something I would consider a vital life skill.

So Why Swim?

Swimming is one of the most incredible exercises you can perform.

• Full body workout - Unlike many cardio exercises, swimming works out your entire body.  Now this depends a bit on the stroke you pick, but even simpler strokes like freestyle will work your upper body better than most other cardio.  Try something like the breast stroke and you’ll get an amazing full body workout.
• Low impact - Again, unlike most other cardio exercises, swimming is zero impact.  What does that mean?  It means that you get a great workout while doing zero damage to your body.  Yes, some exercises do in fact damage your body.  For example, jogging places a lot of strain on legs and biking can be hard on your back. By comparison, swimming has zero impact and zero strain.

Honestly, I can’t think of a better cardio exercise than swimming from a physical perspective.

The Downside

While swimming is rather perfect on the physical side, it does have some real issues on the motivational side.

• Hard to gauge performance - Unlike running or jogging, it’s relatively hard to gauge how hard you’re working out while swimming.  You have to be very motivated in order to keep up a fast swimming pace.
• Boring - You can’t read, watch TV or talk to your friend while swimming.  All you can do is swim.  Many people find that boring and could cut their workout short because of it.

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If you can motivate yourself, I highly recommend that you try swimming as an exercise.  It’s quite literally the best cardio workout I have found.  However, it does get a bit monotonous so, unless you really love swimming, I recommend mixing it up and not swimming more than once a week.

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Every once in a while, I try out a slightly different workout. It keeps me interested and it also challenges my body. I have no scientific evidence to back this up, but I just feel like my body tends to get used to certain workouts and stop improving. So every few weeks I like to try something new.

The Workout

This week I went with a weights workout that was almost a cardio workout. I did all the same exercises and sets, but I did twice the reps and half the weight. So if I was going to do 10 reps of squats with 100lbs of weight, I did 20 reps with 50lbs. I kept the same slow pace with good form while doing the exercises but I rested for only 15 to 30 seconds in between each set as opposed to the 30 to 60 seconds of rest I usually do. Overall, I ended up doing the following on each workout:

(Most of these exercises are from the Four Day Workout. So if you want more information on them, take a look at that series of posts).

Abs and Back

• 20 dead lifts with 25lb dumbbells
• 20 leg lifts (wow, this one was tough!)
• 20 bent rows with 20lb dumbbells
• 20 crunches
• 20 Single arm rows with 20lb dumbbells

Legs

• 40 lunges with 20lb dumbbells (this one was another tough one)
• 20 dead lifts with 25lb dumbbells
• 20 squats with 20lb dumbells
• 20 calf raises with 20 lb dumbbells
• 20 adduction on each side
• 20 abduction on each side

Biceps and Triceps

• 20 bar curls with 40 lbs
• 20 triceps push down with 40lbs
• 40 hammerhead curls with 15lbs
• 20 overhead tricep extensions with each hand with a 15lb dumbbell
• 20 concentration curls with each arm with a 15lb weight
• 20 dips

Chest and Shoulders

• 20 dumbbell presses with 30lb weights
• 20 rear flies with 15 lb weights
• 30 press ups (push ups)
• 20 standing rows with 20lb dumbbells
• 20 dumbbell pullovers with a 25lb dumbbell
• 20 Shoulder presses (Arnold Press!) with 20lb dumbbells

Results

This was an incredible workout. It took a bit longer than I wanted, but wow! By the end, I was out of breath and barely able to move but I felt great. It felt like I had just done a complete cardio workout AND a complete weights workout. In fact, that was one of the downsides. I was so tired that I didn’t do my cardio workout. Rather than 45 minutes of running on the treadmill, I ended up doing a 10 minute walk and 10 minutes on the elliptical. I just couldn’t do another full cardio workout after that weights routine.

Would I Do It Again?

Heck yah! I don’t think this will become my standard workout since I’m currently training for a marathon and I do need to work on my running. However, I loved the feeling at the end of this workout so I’ll definitely do it again. It’s not quite a cardio workout and it’s not quite a weights workout, but it’s a really fun combination of both.

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Don’t be afraid to try new things.  Who knows, you may just find something you really enjoy doing.

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I’m on the road again this week, which means working out at a hotel gym.  They’re usually not so bad, but yesterday was a bit different.  I had the misfortune of working out with someone who was very rude or at least inconsiderate.  Rather than get into details, I thought I would share with you some basic rules of polite behavior in the gym.

Allow others to work in - There is a limited amount of equipment at the gym.  This is why people invented “working in”.  Working in means allowing someone else to do sets in between your sets.  It’s polite and it’s also a great way to make friends.  I can’t tell you how many people I’ve met and started conversations with just because we happened to both want to use the same machine.  On the other hand, I can’t tell you how annoying it is to encounter someone who refuses to let you work in just because they want to rest on the machine.

Don’t waste time on a machine - Again, gym equipment is meant to be shared.  If you’re standing on the only treadmill having a conversation on your cell phone for 10 minutes, then you’re being inconsiderate.   You’re making other people wait even though you’re not actually using the machine.  Either hang up or let someone else take your place.

Be aware of your noise level - Speaking of cell phone conversations, the rest of us don’t actually need to know what you and your wife are talking about.  If you’re going to have a lengthy conversation, how about taking it elsewhere?  And yes, I realize you need to be loud if you want the person on the other end of the line to hear you.  That’s because you’re at the gym, a place that’s not so good for phone conversation.  Perhaps you should take that hint.  I always have my cell phone with me but if it rings while I’m working out, I get off whatever machine I’m using and step outside the gym.

Not everyone appreciates your choice in television shows - In a related item to noise levels, almost all gyms have TV screens.  Some of them are built into the exercise machines and can only be heard through ear phones.  Those are fine, but others are simply screens scattered through out the gym which anyone can control.  If you want to watch TV on these, check with the other people working out if they don’t mind.  You should probably do this before changing channels.  Also, turning up the volume so you can hear the game or the news is not ok if it means turning it up so high that the ceiling shakes.

Bathe - Yes, I realize most people shower after a workout but believe me, sometimes it’s good to shower even before a workout.  Fresh sweat doesn’t actually stink, but it does make whatever you smelled like before you entered the gym a lot more powerful.  So please, for the sake of those around you, please practice some level of personal hygiene before working out.

Keep your belonging in the locker room - Your gym bag or purse do not belong on the gym floor.  This isn’t just a courtesy issue, it’s also a safety one.  Items like these trip people up and cause accidents.  Most gyms provide you with lockers for a reason.

Put stuff back in its place - If you work out with equipment like freeweights, then put it back in the right place after you’re done.  It’s annoying to have to search for weights because someone didn’t want to spend a few seconds putting them back.  It’s also rude to some people who may actually have difficulty moving heavier weights.

Clean up after yourself - I sweat when I work out, which is why I wipe machines down after I use them.  I think it’s just common courtesy.  A few of you don’t seem to agree.  It’s really not that hard to do and most gyms will even provide your with cloth or paper towels for this express reason.

The gym is not a meat market - This is the number one complaint I get from women who go to gyms.  Most of them end up being stared at or approached.  Remember, just because she’s wearing a tank top doesn’t mean she’s looking to be picked up.  It just means working out in a sweater isn’t comfortable.

Don’t be condescending - This is another one that guys are more guilty of.  If you see someone lost or doing something that might injure them, don’t just walk up to them and say “you’re doing that wrong!”  This is especially appropriate if you see a woman working out.  She’s not going to be eternally thankful and attracted to you if you walk up and try to show her why everything she’s doing is wrong.  Also, don’t assume they’re doing something wrong.  Remember, there are a lot of variations on exercises and they all work well.  Perhaps they’re doing something right and you’re not, ever think of that?  If someone does look a bit lost, I usually find a “you ok?” paired with a smile to be the best approach.  If they ask something, I answer it.  If they say they’re fine then I walk away.

If you need help, ask - The reverse side of the previous point.  If you’re lost and you have no clue what to do, ask.  Don’t just try something.  This is the gym, and trying something you have no clue about can cause injuries to you or to others.  It can cause damage to equipment or it can just make you look like an ass.  Believe me, most experienced gym goers are very willing to help.

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That’s all, just some basic rules on how to make friends instead of enemies at the gym.

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At least once a month for the past four years, ever since I started working out, someone asks me some variation of “are you getting on the treadmill after weights?  I thought it was better the other way around?”  So I wanted to take a little bit of time and answer this question in detail.

Is It Better To Do Cardio Before Weights?

First, yes, everything I read tells me that cardio before weights is actually better.  It seems like a short duration cardio exercise will actually increase your heart rate and give you a better workout overall.

So Why Do Cardio After Weights?

The simple answer is, because it feels better.  Cardio makes me sweat and it bores me to some degree.  Once I’m done with it, I want to shower and be done with the gym.  So while in an ideal world, I would get a better workout if I lifted weights after cardio, in the real world, I may not go back to those weights after I’m done with the cardio.   So I’m better off running after my weight training than running and then not doing anything at all.

The Best Workout Is the One That Works For You

Which brings us to the most important point in all this.  The best workout for you is the one you feel most comfortable with.  Every week I see articles about the “Navy Seal Workout” or the “300 workout” and they all claim to give the perfect balance of cardio, weights and whatever the newest exercise fad is.  You know what?  None of that matters.  If you don’t find a workout that you’re comfortable with and enjoy (or at least don’t hate), you’re not going to work out.  Eventually, you will stop working out because it’s really hard to convince yourself to do something you hate day after day.

The best workout will be one that you can keep doing day after day for the rest of your life, and if that means sacrificing a bit in terms of efficiency then so be it.  If running after weights makes the workout less boring, then do it.  It’s better than not lifting weights at all because running bores you.  If you really really hate swimming, then maybe you should find some other physical activity to do even if it slightly less beneficial to your body.  Whatever part of your workout is making you miserable, you need to find an alternative.

All Things Within Reason

Now, as with all things, you do need to use some common sense here.  If your notion of an acceptable workout is to watch the superbowl while eating a pizza then you’re going to have issues.  However, as long as your workout has some resistance training, includes some exercises that work out all of your major muscle groups and includes a bit of cardio, you’re probably fine.  Do try to challenge yourself and feel free to try new things, but don’t force yourself to do something you hate just for that last 2% of efficiency.  If the end result is you not working out than are you really getting that 2% extra efficiency?

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Remember, the best workout is the one you feel comfortable with and can do every day for the rest of your life.  If your workout is making you miserable, then something has to change, before you decide to never workout at all.

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