Personal Trainer Veronika Plesarova offers advice for those with limited time on how to maximize results.

It’s the old familiar story that so many of today’s successful business executives are faced with week in and week out: too many meetings, too many emails, not enough time for lunch, too many headaches, not enough time for the kids, too may errands, not enough time for cocktails… it goes on and on. Of course, 15 years (or 15 kilos) ago, there was ample time for optimal training and perfecting that sporting endeavor which was supposed to be the ticket to Olympic Glory.

Those, as they say, were the good old days, and now finding just one hour three times a week for fitness seems like an Olympic-sized challenge in itself. Not to worry.

Veronika Plesarova, who can be found sharing her expertise with clients at the Balance Club Brumlovka in Budejovicka has a handful of suggestions and tidbits for being efficient while at the gym and ultimately making the most of your limited time.

“I think people should do their best to make more time for fitness. If they don’t have it, then while at the health club they should be sure to relax, clear their mind and combine some cardiovascular work, stretching, and focus on strengthening their core muscle group which is predominantly comprised of one’s lower back and abdominals,” advises Plesarova, who currently holds the Czech National Junior Record in Athletics at 800-meters still standing from 2001.

“Another great option is circuit training, because it is faster and incorporates cardio work in a short amount of time. The most important thing is to do all weight training and cardio properly, thus avoiding bad technique and limiting the chance of injury,” she adds.

Plesarova offers her quick tips on a variety of topics for achieving maximum success at the gym:

Preparation

• Rid your mind of any negative thoughts before working out
• Concentrate on breathing and other relaxation techniques
• Stretch, stretch and stretch some more… between exercise and during breaks
• Consider yoga as an option for a one-hour session Diet
• Elements of a healthy daily diet: 4 parts protein, 4 parts sugars, and 2 parts fat.
• Avoid eating two or even one big meal per day. It’s best for the metabolism if you eat five or six smaller meals throughout the course of the day. Foods high in carbs or fat should be limited to special occasions.
• Drink 2-3 liters of liquid per day and especially while working out (coffee and beer don’t count!)
• Consume sugars (saccharides) in the early part of the day, proteins in the late afternoon or evening, vegetable salad with either chicken or fish for dinner.
• In addition to quality proteins, eat plenty of fruits and vegetables. Consuming fruit is better in the morning, while vegetables are better in the late afternoon and evening since they don’t have as much sugar. Fruit, yogurt and whole grain cereals or oatmeal are ideal for breakfast.

Stretching

• Make sure to stretch the trapezius muscle first – this is the large superficial muscle which spans the neck, shoulder and back. Too many hours in front of the computer, stress and/or poor sleeping can cause tension in this muscle. Stress problems with the trapezius may also lead to headaches.
• Stretch lower back and shoulders next. Standing in one place for a long time or even lots of walking can cause pain in the lower back. Get a gym ball (an overball) and lie on the floor with it under your back and roll. It’s a great way to effectively stretch these parts.
• An overball can even be used for stabilizing lower back while sitting at a desk in the office or driving a car.

Strengthening

• In the beginning of starting a new workout routine, be sure to reinforce your muscular core first: spine, lower back, chest, abdominals and pelvis. Duration depends on the individual and frequency of workouts, but one should not move on to other muscles until he/she has established a solid base relating to this core group.
• take your time, be sure to breathe properly and never over-exert yourself. If any movement feels awkward or causes discomfort, stop immediately and consult with a trainer.

Cardiovascular

• Don’t neglect this aspect of fitness as it should be an integral part of anyone’s sporting activity. Crosstrainer, stairclimber, rower and treadmill are all ideal for strengthening heart, and varying the machines will keep it interesting.
• During these activities, your heart rate should ideally be between 70-80% of your maximum and workout should be for at least 15 minutes, preferably around 30 minutes. Watch something on TV or read your favorite magazine – it will help you to continue longer and not even realize it.
• Swimming is another excellent option. It doesn’t stress your joints and the horizontal position of your body will improve blood circulation. The special breathing techniques required will also strengthen your lungs.

Relaxation

• Treat yourself after a workout with a bit of relaxation in a sauna, whirlpool, steamroom or wellness relaxation zone. It will help you to look and feel much better – and you deserve it, anyway.“If people love to exercise, it will be absolutely the best thing that they can do for themselves,” says Plesarova. “They will feel a thousand times better physically and psychologically. These benefits will help them to also feel great in all other aspects of their daily lives.”

The 3 Biggest Mistakes to Avoid While Training

1. Most people don’t eat for a long time before working out, often rushing to the health club after work. They may not realize it, but they are exhausted and this can lead to injury.
2. Not enough stretching before working-out. Stretch, stretch, stretch!
3. Make sure to strengthen abdominals and back before exercising other muscles too aggresively, especially if you are out of shape.