Not able to get to the gym due to work

krissenior
krissenior Posts: 68 Member
in Fitness and Exercise
I really enjoy the gym and feel bad when i cant go.

I work 13 hour days 3-4 times a week and this makes it impossible to get into the gym at all on those days, does anyone have suggestions as to stuff i could be doing at home after work?

I dont have a lot of free space in my house so room is limited

Please help

Kris

Replies

  • Bobby__Clerici
    Bobby__Clerici Posts: 741 Member
    I used to find sneaky ways to train OTJ...lol
  • lyricalLies13
    lyricalLies13 Posts: 151
    I work alot of 16 hours shifts so when I cant make it to the gym I play with my xbox kinect. Nothing more fun than dancing around like an idiot and getting exercise at the same time =]
  • Vansy
    Vansy Posts: 419 Member
    It doesn't make it impossible at all....it just makes it difficult.

    I work 12-hour shifts three or four days a week, plus a 30-45 minute commute one-way. And I still find time to get my *kitten* out of the house (either before or after work) and run or hit the gym. The days I'm dead-tired when I get home I just rest and regroup for the next day.

    It is doable; it's just tough.
  • Jpinpoint
    Jpinpoint Posts: 219 Member
    If you work 3 days, workout at the gym the other 4. If you work 4 days, workout at the gym the other 3.

    If you can get a run/walk/jog in before, during or after work on your work days then you are doing something and that might help you not feel bad but more accomplished because you DID something.

    Yoga, Pilates, most workout DVD's don't require much room. :smile:
  • BigDave1050
    BigDave1050 Posts: 854 Member
    Don't know how active you are at work, but when you get home you can do body weight workouts (Might be able to do some at work too?) Push ups, hand stand push ups, lunges, squats..you get the idea.
  • cyndispot
    cyndispot Posts: 135
    I like BodyRock when things are tight - quick and tough workouts that I can usually do in a fairly limited space. They are body weight generally and if they do use a sandbag or whatever, I find a substitute item at home. They work for me.
  • EatClean_WashUrNuts
    EatClean_WashUrNuts Posts: 1,590 Member
    Stop making excuses. You either make it happen, or you dont.
  • RaluKitty
    RaluKitty Posts: 62 Member
    Quick 30 min run outside would work AM or PM. Or create your own 20-30 min workout consisting of jumping jacks, planks, squats, push-ups, crunches, lunges, shoulder push-ups etc - if you move through the circuit fast a few times you will keep your HR up and use this more as a cardio-strength combo rather than just strength (plus you will only need your body weight).
  • ColorfulWeirdo
    ColorfulWeirdo Posts: 113 Member
    I unfortunately have the same problem as you do. Resistance bands have been a life saver. I need a spot on the floor large enough for me, a yoga mat and YouTube videos. I got mine at a garage sale for a few bucks. Bonus- if you ever have to travel for work, you can slip them into your suitcase and have a quick on the road workout at your hotel when ever you have a minute to spare.
  • myrestlessfeet
    myrestlessfeet Posts: 95 Member
    When I can't go to the gym I do jumping jacks, lunges, push ups and bicycle crunches at home.
  • Twiliightmoon
    Twiliightmoon Posts: 39
    I used to train OTJ too until HR caught me and told me I could get hurt. It was like, "You are stretching at your desk??? You could fall, don't do that!!!!" Of course, HR also thinks it's dangerous to go up and down the stairs here also. Luckily, they allow us to walk, but that could also be banned down the road.
  • rousehouse
    rousehouse Posts: 133 Member
    You must get a lunch break? That's when I go.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    find a way to make it a priority.

    i know countless people who work long hours, have families, own businesses, etc and still find a way to train every week.

    dont' make excuses.
  • yoovie
    yoovie Posts: 17,121 Member
    I really enjoy the gym and feel bad when i cant go.

    I work 13 hour days 3-4 times a week and this makes it impossible to get into the gym at all on those days, does anyone have suggestions as to stuff i could be doing at home after work?

    I dont have a lot of free space in my house so room is limited

    Please help

    Kris

    I have some pretty amazing answers for you and a few friendship recommendations... If I knew you'd listen, I'd totally save you, give you a boost and light a fire in you that would carry you through the first two weeks of your new program.
  • gem6885
    gem6885 Posts: 15
    Um...the OP said it's just those days he doesn't make it to the gym. The other three-four, seems to be making it to the gym. Reading comprehension is quite fundamental.

    Sheesh people, this site seriously just always wants to jump on people and call them lazy, excuse makers, bad eaters.

    Anyway, OP - look up some body weight training exercises. Things like push-ups, lunges, squats, etc. can really help.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    i have the same issue.

    i work at a power plant. 3-4 days in a row that start at 6am, and end at 6pm. i wake up at 430am to make it to work on time, and i don't get home until 730pm. and then i'll have 3-4 days off and then i have 3-4 night shifts....

    i really dislike going to the gym that late at night as it is usually crowded. also, it's a long *kitten* freaking day, and i'm tired. and no gym around me is open at 4am even if i did want to work out that early (i don't).

    so you know what i do? those 3-4 12 hour days, i use them as rest days. on my 3-4 days off, i wake up at 5am, and i'm at the gym at 6. i lift for an hour or two. then in the afternoon i usually do some form of cardio. i do two-a-days for a couple of days, because i know i'll have forced rest days.

    on rare occasions do i work out in the evening after a 12 hour shift. usually it is a quick session. i keep some work out gear in my car so that if the mood strikes me, i can leave from work already changed.

    on night shifts, i usually have one work out a day, first thing in the morning as soon as i get home. i usually need a cup of coffee at 4am so i don't look half-asleep for when the day crew comes in, and so i don't crash my car on the highway. by the time i get home i'm wired and can't sleep anyway, so i go work out for an hour or so.
  • yoovie
    yoovie Posts: 17,121 Member
    ^ pretty much the person/info I was going to direct you to.
  • yoovie
    yoovie Posts: 17,121 Member
    .
  • redheaddee
    redheaddee Posts: 2,005 Member
    Any 24 hour fitness in your town?
  • felice03
    felice03 Posts: 2,644 Member
    what are you doing the other days of the week?
  • lacurandera1
    lacurandera1 Posts: 8,083 Member
    Idh a lot of room at home, either. Our house literally has one bedroom. But I have enough space for a barbell and some plates that i stash under the bar when I'm not using them. Not being able to get to the gym is a non issue for me. Plus if you have the internet, which you clearly do, there's tons vids on youtube. Six pack Shortcuts has some good male-oriented mainly body weight exercises.
  • krissenior
    krissenior Posts: 68 Member
    There is no 24 hr gyms in my area unfortunately, that would solve all of my problems as i would go after a long shift,

    I go to the gym all other days, if im only doing a half shift i will go either before or after and on my days off i always make a point of going to the gym, its just on those long shifts where it makes it difficult because the gym is open not long before i start work and before i finish work
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    Go on your days off. If it's honestly impossible to go in the day due to times or whatever, and you know that's your best then that's still good. It's better than nothing :)

    If it's a tiredness thing (I can understand that) I would MAKE yourself go, if you want it enough. From the moment I get up in the morning (with just enough time to eat/get ready) until I get home from work is usually about 12 hours. When you've got up at 2am for that shift, you are more than tired afterwards! I've done it today, and I've done it before on just 3 hours sleep (the time of day I work changes all the time so I can never get in a routine) I've still gone home, eaten, and then gone straight to the gym. Pretty much because I'm addicted to it. The only thing that stops my workout is if DOM's are so bad I can't walk well, injury, or the gym is closed.

    For home stuff, I'd recommend adjustable dumbells, a bench, cardio machine of your choice (if you do cardio) or you could go for a run if the weather permits. Also, bodyrock has some really good bodyweight stuff.
  • upgetupgetup
    upgetupgetup Posts: 749 Member
    Schedule a split so you do upper/lower HEAVY on the days you don't work & CAN go to the gym, and lighter lifting or bodyweight on your home days.

    Or nothing on your home days. 13 hour days + jacking yourself up with a workout might mean no sleep, and cortisol and all that other hormonal junk that comes from stress will not help anything. See how you feel & listen to your body.
  • 1holegrouper
    1holegrouper Posts: 323 Member
    The challenge, I would guess is more of an energy/motivational challenge than a time challenge. When you do get home I would guess you are fairly tired? Part of the answer is that as you get in better shape you will have more energy and this will become as important and easy to you as finding time to eat. At first, though, it is pure discipline and grit to get you through. (Hint; have attractive lady friend(s) hold you accountable. Why not leverage that male ego to your benefit?)

    For the time part I would forget the gym during work days. Gyms don't just eat your money. They eat your time. Once you add up drive time, locker time, wait time not much is left for actually exercising. With limited space you can still find a place to do pushups, body squats and hang a pullup bar in one of your door frames at home. Throw on some running shoes and go for a run. You could also get TRX suspension straps. At the workplace ask what you can shoe horn in there to get in some exercise. This way, while your dinner is heating up or your spreadsheet is firing up, you can get in some decent workout credit. THEN, when you do go to sleep you will go down with a BOOM and sleep very well.
  • Hirgy03
    Hirgy03 Posts: 332 Member
    Man, I know your pain. A few years ago I was working 12 hour long swing-shifts, between the alternatiing from day to night and back again, and the 13-14 hour day after the drive was figured in, there was no time left for pretty much everything. The exhaustion after those long work-days is pretty rough.

    I worked with a few guys at the time that were pretty into the whole fitness thing. they'd do push-ups, sit-ups, tricep exercises from countertops/chairs/etc. whenever there was any "down-time" or not much going on. They claimed that they actually felt they got more workout stuff accomplished while at work than while at the gym because they would keep working to get their blood pumping for as much of the 12 hour shift as they could.

    While I doubt it was true they were accomplishing more, I'd be willing to bet that they weren't "losing" anything either.

    I don't think that he's making excuses, either. Most people I know that work 12 hour shifts work some pretty rough jobs, so if you want ANY life outside of work that includes friends, family, etc...... well, you actually DON'T have time to hit the gym for 1-2 hours, and when you do, often-times you are too physically spent and mentally exhausted to do so.
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    Sounds like you have 3-4 days off per week. Those are the days you need to work out if you feel you can't do it after working.

    My gym is open until 11pm on weekdays, so there are very few excuses for not making it other than lack of motivation.

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