Dreaded. That's what 3pm has been named in certain circles of office-based professionals.
It's that dreaded time when it's too early to wind down for the day, too late to start a meaty new task and a time when the food coma of the post-lunch slump is at its most potent.
Scott Hunt packs up a van full of gym equipment and drives it to workplaces at lunch times. His business, Fitness Enhancement, specialises in getting office based workers out into the park and exercising half way through their day.
"It doesn't have to be your whole lunch break," he says. "You can be effective in a 20 minute workout. That works out to an hour and 40 minutes a week exercise you've fitted into your day."
Time efficiency
There are manifold other benefits, too. Hunts continues: "It's time efficient – you don't lose any of your day. You're also more motivated to work out because it's structured. The workout goes into your diary as an appointment – you're more likely to do it. Plus, you avoid 3pm slump - a lunch workout energises you ready for the afternoon."
He also advises a top-down approach: "Monkey see – if the boss is doing it, it inspires others to do and you can do corporate sessions as part of workplace wellness program – happy healthy workers have less injuries, less absenteeism and it helps with team bonding."
Pilates perfection
Kim Paxton, Director of The Pilates Studio Blackwood, says that the lunchtime work-out is the perfect way to re-focus the mind, and is specifically suited to Pilates. "We all lead busy lives and sometimes have the best intentions to exercise after work, but often run out of steam and make an excuse not to go! I think we get used to the idea that we need to exercise for an hour to get the benefits, but this isn't the case at all. Pilates is a perfect option for your lunch hour.
Not only will you stretch out the muscles that have been hunched over a computer since the morning (a sore lower back and neck seem to be the worst culprits for this), you'll also strengthen the back and core so you'll recognise when your posture is causing you discomfort."
Is 45 minutes enough?
Mike Davis, 32, is a Senior Advisor in the Victorian Government and exercises daily on his lunch break. He opts to do his own workouts, rather than classes. Davis either walks a few big blocks of the city, or does 30 minutes of cardio at the gym on the cross-trainer followed by a few circuits of weight machines. Is 45 minutes really enough, though?
"It's definitely enough if you're doing cardio at good intensity. The latest high intensity interval training research says 20 minutes may even be enough. If I'm efficient and plan ahead, I can be there and back in 45 minutes and have time to pick up a soup or wrap on the way back in. It has been great for my energy levels, productivity and engagement. I usually go to gym when I hit a morning lull and return fresh and ready to do a great afternoon session of work."
Bring a mate
Tom Fitzgerald is a Nutritionist and Personal Trainer in Canberra. He works "mainly with middle-aged clients, many of whom are busy and require shortened/lunch time workouts." He says that the accountability of working out with a colleague makes you more likely to go.
The best lunchtime exercises are: "interval training (sprints, circuits, bodyweight training), modified strongman training (sled pushing, carries, tyres flips, etc), or low intensity (running, walking, cycling). He recommends avoiding strength training because you need more time to rest and work up to heavier weights - save this for mornings or evenings.
He does highlight some drawbacks to the lunchtime workout: "People who don't block out on calendar may cancel when work gets busy. The actual training time can be short (walk to gym, warm up, cool down, walk back, shower, eat). It often requires longer lunch break... not that my public service clients mind that!"
Eat lunch after
Mark Moon, Group Fitness Manager at Sydney's City Gym, says the truncated time is one of the biggest pros: "It limits your ability to use 'not having enough time' as an excuse. It limits over-training, and people tend to work harder in shorter periods of time."
All the fitness experts I interviewed for this piece recommended eating lunch after the work-out, not before. And all remarked on the de-stress qualities of lunchtime exercise.
So next time dreaded ticks around, you now have no excuses for that food coma and energy lull. You'll be practically rejoicing at 3pm.
What are your tips for a successful lunch time work out? Let us know in the Comments section.
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