Como ter tempo para treinar quando se trabalha muito?

Se arrumar tempo para treinar anda mais difícil do que pegar pesado no treino, veja estratégias para encaixar a atividade física no seu cotidiano frenético.

Por Wilson Weigl

Abençoado é o cara que nunca faltou ao treino por causa de um compromisso de trabalho, uma reunião mais demorada ou uma tarefa que apareceu em cima da hora. Para quem tem uma agenda lotada e horários malucos, arrumar tempo para treinar pode ser mais difícil e cansativo do que pegar pesado no treino. E como é preciso ter persistência, afinco e comprometimento para obter resultados (seja de hipertrofia, definição ou emagrecimento), o saldo de ser obrigado a faltar ao treino com frequência deixa a gente frustrado e, em médio prazo, desanimado e desmotivado.

Se na sua vida não falta motivação para treinar, falta tempo mesmo, é preciso que você tome as rédeas do cotidiano e faça as mudanças que ninguém vai fazer por você. Primeiro, é preciso analisar friamente se você não é um workaholic, viciado em trabalho que coloca o trabalho como foco principal da sua vida e a falta de tempo é uma mera desculpa para mergulhar de cabeça no batente. Ok, não é seu caso. Então tente aplicar à sua rotina algumas destas estratégias para encaixar a atividade física no seu cotidiano frenético.

Faça do exercício uma prioridade

Muitos homens colocam a vida profissional à frente da pessoal e até descuidam da saúde por causa dos compromissos do trabalho. Alguns são workaholics e nem precisavam se deixar engolir pelas demandas, mas colocam sucesso, dinheiro e status como suas principais metas na vida. Eles com certeza vão encarar lá na frente, daqui a anos, as consequências desse descaso pela boa forma física. Comece a colocar a atividade física como um compromisso inadiável. Porque treinar não é só sinônimo de ganhar músculos para impressionar as outras pessoas, mas é um investimento na saúde, tanto presente quanto futura. Comece a priorizar o tempo na academia da mesma forma que prioriza sua saúde evitando maus hábitos como cigarro, birita e alimentação ruim.

Estabeleça metas de treino realistas 

Criar um plano de treino incrível na teoria mas inviável na prática só vai deixá-lo frustrado e desmotivado. Não adianta botar na cabeça que vai à academia cinco vezes por semana se desconfia que só vai conseguir ir duas ou três. Nem querer construir um abdômen trincado sem ter tempo de dedicar aos exercícios abdominais. Você só deve se comprometer com metas de treino que se encaixem na realidade do seu cotidiano. Se no fundo sabe de antemão que só vai conseguir ir à academia duas ou três vezes por semana, não peça ao instrutor um treino de cinco ou seis vezes por semana.

Encurte os treinos ao máximo

Treinos curtos funcionam bem pra c******! Melhor pedir ao instrutor que crie para você um treino viável de 30 minutos do que achar que vai conseguir ficar 1h30 na academia. Frequentemente são treinos muito longos a principal barreira que impede que se arranje um tempinho para treinar encaixado no meio de dois compromissos. Você não precisa necessariamente treinar como “rato de academia”. O treino intervalado de alta intensidade (HIIT) hoje estão conquistando cada vez mais adeptos justamente por oferecer benefícios em curto espaço de tempo. Outra opção: contratar um personal trainer para que ele o ajude a aproveitar melhor seu tempo disponível, sem dispersão.

Encaixe o relógio na sua vida (e não o contrário)

Se você já sabe de antemão que sua carga horária costuma se estender muito mais do que seria desejável, e não tem hora para sair do trabalho, que tal treinar na hora do almoço? Nesses dias, tome banho e faça um lanche na própria academia. Você pode também aproveitar uma brecha à tarde para correr no bairro. Ou talvez seja o caso de mudar hábitos e começar a pular da cama mais cedo e treinar de manhã. Mas muitos caras não podem sacrificar ainda mais horas de sono em benefício da academia. Acabam ficando ainda mais cansados, o que acaba anulando os efeitos benéficos do exercício físico. Se você sai tarde e acabado do trampo ou demora no trânsito para voltar para casa, inscreva-se numa academia perto do trabalho.

Ande com a mala da academia pronta

Esteja sempre preparado com uma mala de academia pronta no carro ou no trabalho para poder aproveitar as deixas para treinar. Isso vale tanto para quem trabalha na rua e costuma ter “vazios” na agenda como para quem tem carga horária flexível para poder se ausentar do escritório por 1 hora sem comprometer o rendimento do trabalho. Nessa mala ou mochila você deve ter tênis, camiseta, calção, meias, sabonete, desodorante, toalha e suplementos.

Improvise no seu tempo livre 

Não consegue cumprir seu cronograma de treino de vez em quando? Não se culpe nem se torture. Acontece com todo mundo. Em vez de se jogar no sofá, na frente da TV nos momentos livres, faça pequenos treinos em casa (abdominais, por exemplo), saia para correr no bairro, ande até a padaria em vez de pegar o carro. Se a impossibilidade de ir à academia acontece frequentemente, tenha em casa uma espécie de “catálogo”de exercícios para fazer na sala, no quintal ou na varanda só com o peso do corpo ou com o equipamento que tem à mão (caso tenha halteres, por exemplo). Pesquise na internet, baixe um aplicativo de fitness e aproveite as brechas.

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