Unless you're an athlete or physique competitor, you likely do not have the time or energy to spend hours working out. For the average person wanting to improve their health or lose weight, there are ways to achieve a better workout in less time.
Think Like A Powerlifter
If you want to build strength but are overwhelmed by the different exercises and equipment, start by just focusing on the three lifts of powerlifting: squat, bench, and deadlift. You can accomplish a full-body workout just by working on these three lifts and worry about specific exercises later. Both the bench and deadlift have more variation than the squat, which might allow you to feel the exercise in other areas.
For example, doing a standard bench press versus an inclined bench press will change whether your arms or chest are affected more. Similarly, the sumo deadlift generally works more aspects of the legs than using a conventional stance. In the beginning, simply use the bar without any added weight to work on your technique and avoid.
Do Interval Training
Interval training, whether part of your weight lifting or cardio, will be the best use of your time during a fitness routine. The goal of interval training is to increase the amount of calories you normally burn over doing steady-state cardio, or just slower-pace weight training. If you want to incorporate interval training into your weight (or resistance) training, pick a few exercises that can be done in rapid succession.
An example might be jumping rope for one minute, doing walking lunges from one end of the room to the other, push-ups combined with burpees, and finishing the set with pull-ups. At the end of this sequence, you might rest for 30 to 90 seconds depending on your fitness level, then start over again. The goal is to repeat these exercises for a set amount of time with minimal rest between each set.
Use Free Weights/Resistance Bands
When you work on exercises that target specific muscle groups, such as biceps or glutes, try doing as many of these exercises as possible with free weights or resistance bands. Although the machines at your local gym or fitness center are a good way to workout individual muscle groups, the machines are often crowded and do not allow as much variation. By focusing more of your specific exercises around activities you can perform with free weights or resistance bands, you will likely finish your routine quicker and accomplish more, especially if you are limited on time or competing for machine time.
You can perform most bicep and tricep exercises with free weights or bands. For the lower body, squats and lunges while carrying weights can offer resistance. Many people use a barbell with added weight on top of their pelvis to add more resistance while doing pelvic thrusts to work their glutes.
The best way to stay committed to your goals is by finding an effective workout routine that does not require hours in the gym, but rather a manageable amount of time each week. For more insight, contact a local fitness center.
Share13 February 2018
Growing up, I had a weight problem. In school, I was usually the largest kid in my classes. When I was a teenager, my mom bought an aerobics video. One night, when the rest of my family members went to a restaurant, I stayed home alone. I decided to do aerobics. Immediately, I was hooked. During the next year, I lost over 30 pounds from exercising. Almost 20 years later, I still enjoy exercising regularly. And, I weigh the same I did in high school --just in muscle. On this blog, you will discover how exercising regularly can help you maintain a healthy weight for life.