For many of us, the traditional job of 40 hours per week, from 9:00 am to 5:00 pm is a thing of the past. If you’re fortunate enough to work at a startup or more flexible spot that has work from home options, it can sometimes be a little easier to fit physical (and mental) breaks into your day. However, there are still plenty of positions and roles that can be much more demanding and require you to be present or at least on-call for well over 40 or 50 hours per week. Hopefully you love your job if this is you – but it can make time for exercise a definite challenge.
We’ve compiled our top hacks to staying healthy when you feel like you’ve got zero time to spare. We all know the benefits of exercise: Improved anxiety and/or depression, improved self-confidence and mood, and a decreased stress response, not to mention improved blood sugar regulation and weight control, but let’s be honest – life can be really, really busy. Here’s how you can make – and keep! – an exercise routine no matter what the weeks throw at you.
Hack #1: Choose your activity based on how you want to feel.
A common mistake that we often make is trying to convince yourself to get into an activity that you…don’t even like. Maybe you read an article about how something like swimming is fantastic for your health. So you head to the pool on a Sunday afternoon and buy a pass. Once you hit the changeroom, you realize that it’s kind of chilly and cold, you forgot your flipflops and the floor is a bit gross, the pool temperature is less than ideal, and the lanes are so crowded you spend your whole time stressing about how fast or how slow you should be going and in what lane you should be in. For a few weeks you force yourself out the door, but the pool still feels cold, and your still getting kicked in the face with people on a busy weekend. Soon enough, your fresh new habit has fallen by the wayside, along with your wet bathing suit and goggles. Because wait, did you ever consider if you even really liked swimming? Especially for those taxed for time, ask yourself, what do I like doing? More importantly – How do I want to feel?
If you’re mega stressed and craving something intense, an instructor-lead cardio workout not only takes your mind off your stresses, but gets you out of your brain and kickstarts your endorphins. Or if you feel exhausted and fatigued, maybe you want to feel more rested. Perhaps try an easy yoga class to ease stress and just get your body moving in positions that are away from the desk. If you’re somewhere in the middle and feeling ambivalent about really anything at all, nothing does the trick better than a brisk walk around the block, even for 15-20 minutes. We all know activity and exercise makes you feel better, but you’re much more likely to stick with it when you can look forward to the thing that you know will do just the trick for you on any given day.
Hack #2: Change it up.
While many of us are self-professed creatures of habit, studies in habit-building psychology and in “sticktoitiveness” have shown time and time again that we’re much more likely to stick with a goal for the long term when we can make small microchanges to it day-to-day and week-to-week. For example, have you ever bought a new pair of running shoes and been really excited to try them out? Your run that day probably felt much more exciting and fun because of your new kicks!
By ever so slightly changing up your routine, you can keep things fresh and exciting, and trick your mind into looking forward to things that are sometimes less desirable. If you’re starting to feel stuck in a fitness rut, think about trying something new, or maybe asking a friend what they’ve been doing lately and joining them someplace you haven’t been before. There are always new and exciting places to check out in the city – and here at Altitude, we can’t wait to open our doors as the first and only place to offer altitude training in a 1,100 sq ft. chamber. Now that’s something fresh and different to get excited for!
Hack #3: Small things equal big things.
Sometimes there are just those days where you are not going to get a workout in. A deadline, having to pick up your child from daycare because your partner is sick, or just a day where you can’t get on the ball – these things happen. One of the easiest and simplest ways to get even a little bit of health and fitness (and sanity) in on these days is to inject “movement snacks” into your day. For example, if you struggle with back pain, make an effort to do a few little back bends and 10 mini squats every time you refill your water or go to the bathroom. If you go to the bathroom 6 times, you’ve now done 60 squats in the day. If you have a wonky shoulder or neck, invest $8 into a stretchy band and keep it in a desk drawer. Every hour, make a deal with yourself to take a five-minute break, grab your band, and do a quick shoulder stretch. Not only will this help combat postural-related problems like headaches and neck pain, but also gets your blood flowing and gives your brain a second to reset. No one can work straight through for 10 hours a day without some breaks. You owe it to yourself to take these little breaks, and when you finally head home at the end of the day, your body will thank you.
Hack #4: Check your health insurance policy or corporate discounts.
You’re paying into it, don’t let it go to waste! People often wait until December and realize that they have unspent dollars of massage, physiotherapy, or acupuncture. Not only are these things great for stress management, but a good physio clinic will include a home exercise programs for you, or they can work with your particular lifestyle to help put together something specific for your needs and in line with what’s available to you. If you aren’t a gym person, you can absolutely still do equipment-free, home exercises that pack a ton of benefit. You don’t have to be hurt to utilize these services! Also be sure to check out if your company has any discounts to local gyms or other hot fitness spots – use those perks! You’ve earned it.
Always remember that your work reflects your own well-being. One of the greatest gifts you can give yourself is a sound body and a sound mind.Fitness can come in all types of forms, whether it’s a few pushups at your desk while on a call, or kicking it on a treadmill in a high-energy class at 6 am. Remember that there’s no one-size-fits-all approach, and you have to make it work for you. Above all, enjoy it, and feel good about how amazing your body and mind truly is.
About the Author:
How do you get the most out of your workout in the shortest amount of time? This is a question that plagues many time-crunched folks, especially professionals working long hours in downtown offices. If you can squeeze a lunchtime workout in, often it’s less than an hour — which isn’t much if you factor in transit time to the gym and showering after the workout.
Training at altitude presents an ideal solution to this dilemma. While commonly praised for its physiological benefits among professional athletes, an adaptive approach to exercising at altitude can enhance anyone’s overall fitness. Efficient in burning more calories during a given amount of time than at sea level, the time-crunched gym-goer can get a great workout completed in as little as 30 minutes — a reasonable amount of time to squeeze in to busy days.
The good news — Toronto is the latest metropolitan city to offer a “live low, train high” lifestyle. Altitude Athletic Training, a boutique gym with a simulated altitude chamber housing high-end exercise equipment, will open in Fall 2019 and offer the city a chance to experience the benefits of altitude training in a safe and structured way. Over the next few weeks, watch this site for more on the facilities and its offerings, but for now get excited to learn about how altitude training can complement any fitness program and help you get more out of your workouts in less time!
Anyone can benefit
Training at altitude isn’t just for professional athletes.
Altitude gyms have been popping up in many health and wellness-conscious parts of the world recently — notably, Australia, Singapore, and London, England.
“Toronto is an ideal city to offer an altitude training facility because it’s one of the more active cities in North America, with a high per capita of endurance athletes and fitness-minded individuals” explains Jay Zubek, co-founder of Altitude Athletic Training. “There’s really nothing like it in the city that can compare and we think it’s going to be well-received here because people of all fitness levels are always looking for an edge in their training.”
It’s not just the top-end athletes of the city that will enjoy the results from altitude training. “It challenges your body to shift into high gear and adjust to something new. If you’re just looking to shed a few pounds, this is a fun, different and effective program and a great place to start,” Jay explains.
While Altitude Athletic Training will offer programs specifically aimed at helping beginners safely adapt to training at altitude in a progressive manner, Jay recommends that anyone looking to really reap the benefits of the training method spend time at altitude two to three times per week, for about 30 to 45 minutes.
More for less
Efficiency is one of the greatest assets of altitude training in a gym setting.
“Altitude training has been around for a while, but not available to everyone at sea level,” explains Jay “It’s great for anyone who wants to work out, because the physiological effect on the body makes a 30 minute workout, for example, more efficient than 45 minutes of that same workout at sea-level.”
When the body trains at altitude — anywhere greater than 5,000 feet above sea level — the decreased level of oxygen forces it to produce more red blood cells. These cells in turn deliver more oxygen to your muscles.
“When you’re at altitude, your body is challenged and your heart rate is elevated, so your cardio system is working harder and your body is going to work harder as well,” explains Jay. “Not only does your body use the available oxygen more efficiently but, studies show you burn up to 25% more calories at altitude than at sea level.”
Feel great long after
The body absorbs the benefits of altitude training and holds onto them for weeks after spending time above sea level. This is something that goes away as you stop altitude training however. Which is why consistency and incorporating altitude sessions into your long-term program is important.
Lesley Smith, a professional Ironman triathlete and coach from Boulder, Colorado, does almost all her training at altitude by virtue of where she lives.
“When I come down to sea level, I feel an enormous difference cardiovascularly,” she says. “I definitely think there’s a benefit going back and forth between sea level and altitude training.”
After a class at Altitude, you’ll feel noticeably energized and ready to take on the rest of your day. After a few weeks of consistent training at altitude, “you’ll feel like superman or superwoman!” says Jay.
For more info on Altitude Athletic Training and updates on opening, subscribe to our email list here and follow us on Instagram and Facebook.
By this point, you’ve likely scrolled past your fair share of social media pics backdropped by the mysterious Peruvian city in the sky—aunts and uncles communing with shaggy llamas, friends clambering up dirt paths, workmates teetering on a stone outcropping, peering down at the ancient city.
Machu Picchu is one of the most visited tourism destinations in the world. On average, it attracts close to 1.2 million visitors a year and was voted one of the new seven wonders of the world in 2007. The site has become so popular that the Peruvian Ministry of Culture, in an attempt to preserve the site, has had to set a limit of 2,500 tourists entering the citadel a day.
The site’s popularity, however, significantly underplays the effort it takes to get there. At nearly 8,000 ft. above sea level, Machu Picchu is perched amongst one of Peru’s highest mountain ranges. Meaning whichever route you take to reach the Inca Citadel, you’ll have to deal with some major altitude adjustments.
Before embarking on your Inca adventure, check out these potential pitfalls to ensure you’re prepared for the trip.
The most pressing concern when ascending to high altitude—defined as any height above 8,000 ft.—is altitude sickness. This occurs when the body doesn’t have enough time to adapt to decreased air pressure and oxygen levels. Symptoms include dizziness, fatigue, shortness of breath, and loss of appetite.
While not everyone who hikes to Machu Picchu will be afflicted by altitude sickness, those who are may see their Inca adventure come to an abrupt end. To prevent this from happening, take Diamox one to two days before starting your hike. The medication helps reduce symptoms and eases the adjustment to altitude.
It’s also a good idea to take the hike slow. Your body needs time to acclimatize to the altitude. To help with the acclimatization process and to make sure you have enough energy, keep yourself well hydrated and fed throughout the hike. The porters cooking your meals should help with this, but it’s still a good idea to throw a hydration pack in your bag and some high calorie snacks.
If you do start to experience symptoms, stop and rest for at least a day. If they don’t go away, it might be time for you to turn around.
Choose a trail, any trail
There are many ways to get to Machu Picchu. The most popular is the Inca Trail, a four-day, three-night hike through lush cloud forests, ancient Inca ruins, and majestic Andean peaks. In 2002, however, the Peruvian Ministry of Culture introduced permits for the trail, limiting the number of people to 500 a day (approximately 300 of those permits are allocated to cooks, porters, and guides, leaving only 200 for tourists).
To hike the Inca Trail, you have to book it months in advance. It isn’t a particularly long hike, spanning only 40 kilometres, but it is straight up some steep Andean paths. The trail hits its peak at Dead Woman’s Pass (named after the crests that resemble a woman’s supine body) standing 13,828 ft. above sea level.
If you weren’t able to secure a permit, don’t worry. There are other options. The Salcantay Route is much easier to book and just as scenic. Taking anywhere between five to eight days, this mule-assisted hike passes by the 20,500 ft. Mount Salcanty, one of the most sacred peaks in Inca religion.
You pass Mount Salcanty at an altitude of 15,000 ft. before plunging into a subtropical cloud forest, eventually passing the ancient Incan ruins of Llactapata, nearly as rewarding a sight as Machu Picchu.
If you’re looking for a more moderate hike—one that involves a train—try The Lares Route. Taking between three to five days, this trek leads you through the Lares Valley, home to Peruvian locals who still practice Inca traditions like raising herds of llamas and weaving cloth. Along the way, you pass by the 18,000 ft. Mount Veronica and a number of high-altitude Lakes. The trail ends near the Ollantaytambo ruins, only a short train ride away from Machu Picchu.
Dress for the weather…all of it
The higher you ascend, the more the air pressure decreases and the further apart the air molecules spread, causing the temperature to drop. Yet, in the case of Machu Picchu, you may also experience a scorching midday sun that has you sweating through your jacket. To deal with the swings in temperature, wear layers. This way you can shed them as you hike.
When you book your trip, be wary of the time of year. End of November to beginning of April is Peru’s rainy season. Many of the trails are closed between these months, but in case you do manage to book a hike during this time of year, bring a waterproof rain jacket and tent fly. You never know when you might get caught in a downpour. Starting each morning’s hike soaking wet is a surefire way to catch a cold.
Get in shape!
This one should be obvious, but if you’re going to attempt a four-day hike at high altitude make sure you’re physically prepared. You don’t want to be the person gasping for breath after the first couple hours. Not only will it ruin the experience but it will hold back the group.
In order to prepare for the hike, focus on cardio exercises like running, walking, and swimming. Try to introduce these exercises into your daily routine a few months before your trip. And if you really want to be prepared, come in for a workout at Altitude. We have cardio classes operating at 6,000 ft., 9,000 ft., and 12,000 ft. Machu Picchu will feel like a walk in the park after working out with us.
In today’s highly-developed world, gaining a competitive edge is more difficult than ever. Speed suits for swimmers, carbon fibre soles in running shoes, and aerodynamic helmets and bikes have become more and more available to recreational athletes looking to up their game. However, as fun and cool as these tech trends are, they don’t actually change the most important thing – your own personal human engine.
Within the millions of blood vessels in your body travel red blood cells, called erythrocytes. The role of these erythrocytes is to transport highly-coveted oxygen to tissues in order to power your body. If you decide to train for a marathon and get going on a training program, the body begins to produce more and more red blood cells over the weeks to be able to deliver more oxygen to starving muscles that are working harder and longer than in previous weeks. This is a normal response to training and one of the reasons why a long run weekly is very important! The quality of the red blood cells also begins to improve as each blood cell becomes larger and able to carry more oxygen molecules. You can notice these changes during a training program as distances that once would make you feel tired and out of breath become easier and less effortful.
The body is very smart and very insightful. In circumstances where oxygen is harder to come by, it will quickly realize that this special and limited resource needs to be used as effectively and as efficiently as possible. Studies have shown that at altitudes of 2100m and up, the number of blood cells in the bloodstream is higher, and size of red blood cells are bigger. In most basic terms – you can go harder and longer with the same amount of effort.
Now, because the body is so smart (and also lazy), the timing and consistency of training at altitude becomes important. Effects on blood cells can begin as early as 2 hours of exposure, and get better and better with time. If you’ve got a race coming up in a few months, you’ll want to spend about 24 hours total at altitude prior to in order to begin to see tangible changes. If you’ve really got your eye on the prize, the more hours that you can train, the better! Studies have shown that red blood cells increase in size after every 100 hours of altitude training.
Who can benefit from training high in the sky? Well, if you’ve picked a race that is taking place above sea-level, you are absolutely going to want to prep for it by getting yourself acclimatized. Even the most well-rounded training program done at sea level will lend itself to a sub-par race at altitude as the body will be starved for oxygen that isn’t available. Not to mention, it’ll feel fairly awful. Second, even if you don’t have anything high in the sky coming up, you’ll be able to truly maximize your training and body adaptations by getting into the chamber even once per week. More blood cells = more oxygen = more work with less effort. Hello PB!
If you are planning on taking your hikes to the next level, you have to be prepared. The effects of altitude can make your trek laboured and uncomfortable – at the very least. And at the very worst, they can ruin your trip.
Here are some things you can do to better prepare for attempting a high-altitude summit:
1. Build up your aerobic and anaerobic cardio systems
The goal here is to boost your VO2 max – which is a measure of the amount of oxygen your body can consume. Increased consumption allows more oxygen to be delivered to your muscles. This will allow you to generate more physical output for a given input, which will be especially key at higher altitudes – where it is more difficult for your body to absorb oxygen.
To increase your VO2 max, incorporate steady state cardio activities like running, cycling or swimming into your training regime. You can also try low-impact elliptical at the gym or the stair climber (higher impact – but does a really good job of mimicking the feel of trekking and adding power to your legs). For each of these activities, aim for at least 45 minutes of consistent work around 4 times a week.
You will also want to throw in 1 or 2 anaerobic (HIIT style) cardio sessions to challenge your max heart rate and get you used to that breathless feeling. The focus here is to do short intervals of timed work and rest (i.e 40 seconds on, 20 seconds off). During the work intervals, you want to be pushing yourself to an 8 or 9 out of 10 exertion level. Pick activities that allow you to reach this level in a short amount of time, like sprinting or plyometrics.
See if you can try some of these activities at altitude – whether it is a trip to the mountains to run some trails or doing finding access to simulated altitude training at home using masks, or even better, a high altitude training gym (Check out Tip 6 below).
2. Spend more time in the Weight Room
Expect it to be much harder for your muscles to power your body when there is less oxygen in the air. The more you can build up your strength beforehand, especially in your lower body, the more you will be able to endure. Focus on big muscle groups – quads (thigh muscles), glutes (butt muscles), back, chest and hamstrings. But also think about strengthening muscles that help with stabilization, like your core. When it comes to weight and reps – you want to think endurance based rather than sheer strength. This will mean lighter weights and more reps. See here for a sample 12-week workout plan that follows these guidelines.
Incorporate at least 3 strength training sessions into your weekly schedule. It’s especially important to work with good form – so get advice from a trainer or join a cross-training class for best results.
3. Learn some breathing techniques
We hardly ever think about our breath down here at sea level. At higher altitudes, however, the effects of decreased oxygen intake cause the breath to be laboured and shallow. So it’s not surprising to find breathing a focal point on the mountain. If you’ve ever been to a yoga class or tried meditation, you’ll know there are ways to control the depth, pace and frequency of the breath. Here are some breathing techniques that you can try on the mountain.
According to the Cleveland Clinic, pursed breathing has been shown to reduce how hard a person has to work to breath. It’s helpful to try during exercise. To do it: take two counts to breathe in slowly (doesn’t have to be a deep breath) through your nose with your mouth closed. As you breathe out, form your lips into a puckered or whistle position.
Since the diaphragm is the most efficient muscle when it comes to breathing – taking time to strengthen it through diaphragmatic breathing before your expedition will help you on the mountain. This technique has been found to “decrease oxygen demand” and allow you to “use less effort and energy to breathe”. To do it: sit in a comfortable position and place one hand on your chest and one hand below your rib cage. Inhale slowly, feeling your belly expand with your lower hand. Squeeze your stomach and purse your lips as you exhale feeling your belly contract. Note that your top hand should remain still the whole time.
4. Work on your diet
Certain foods contain dietary nitrates that support your cardiovascular system. According to the Journal of Applied Philosophy, beetroot juice was proven to help study participants exercise up to 16% longer. This stamina boost was attributed to physiological adaptations to blood vessels and muscle tissue caused by nitrates in beets. These favourable adaptations result in your muscles needing less oxygen to perform. You should be doing everything you can do to prepare your body for oxygen-deficient elevations – and if it’s as easy as drinking beetroot juice, all the better!
Humidity levels are lower at higher altitudes. According to the Wilderness Medical Society, you lose water through respiration at high altitude twice as quickly compared to sea level. In other words – you can expect to be needing to drink a lot more water up there than down here. Start increasing your fluid intake now to get your body accustomed to the feeling. Aim for 3-4 liters daily. Also be sure to drink before, during and after your workout. If you are looking for some good electrolytes to add try Nuun tablets!
6. Try Simulated High Altitude Training
Of course, the best thing you can do to prepare for your trip is to expose yourself to high altitude. Exercising, breathing or sleeping at hypoxia (an environment with reduced oxygen levels) will physiologically prepare you for these conditions (and reduce your risk of getting Acute Mountain Sickness) through simulated high altitude equipment. Examples would include personal-use equipment, such as altitude training masks (which would be worn during exercise) or altitude tents for sleeping. You can often order these pieces through companies that specialize in altitude training systems, such as Mile High Training or Hypoxico.
Alternatively, altitude training facilities are popping up in several parts of the globe, including London, Chicago and Dubai and especially in Australia, where they have been well established for a couple of years now in Sydney and Melbourne. These facilities are actual gyms with specialized hypoxic chambers or altitude training rooms containing various cardio machines and strength training equipment. Members can participate in group training classes or solo sessions to improve exercise capacity at altitude. Doing 2 classes or sessions per week for at least 6 weeks before your trip would be the ideal way to acclimatize and take advantage of the physiological benefits of intermittent hypoxic training.
7. Build your mental strength
In any situation where you find yourself under intense physical exertion, half the battle is against your mind. You’ll likely be telling yourself that you can’t do it, that you can’t even take another step. You’ll be feeling anxious – which will raise your heart rate and make your breathing even more shallow and laboured than it should be. Of course, sometimes it is physically unsafe for you to keep going. But sometimes it can be hard to tell whether it is your body or brain that is telling you to stop.
This is a skill to practice before your trip. Try some of these tips during your workouts:
· Listen to music (or have a song in your head) and focus on the lyrics or beat. This will distract your mind and lift your spirits
· Undermine the difficulty your workout. Even if you have set yourself a tough challenge, tell yourself things like “just one more hill”, “10 more minutes”, “I’m more than halfway through”, “today is an easier day”. Even if these things aren’t true or don’t feel true, they can go along way in relaxing your body and extending your threshold. Convince yourself it’s not that bad, and it won’t be that bad.
· Take intermittent, deep breathes – especially during long endurance-based sessions of work. These ‘cleansing’ breathes will act as a restart or refresh button to challenge cumulative mental and physical fatigue. Breathe in slowly and exhale fully every 20 or 30 minutes. Notice how your body feels after these breathes – clearer mind, oxygen going to your legs and an overall sense of regeneration.