We know your time is valuable, but so is being healthy! So, use these tips to save time and optimize your workouts for the best results.
Life is so hectic now-a-days and it’s easy to let fitness go on the backburner, but we all know that we want to be the fittest we can be! Well, we’ve got good news for you! There is a way to be healthy and fit without putting a lot of time into your workout. Read on to find out how to optimize your workouts to be healthy and fit in less time!
1. Perform Explosive/Power-type Lifts and Jump Training Exercises in Your Workouts.
Before you work on basic strength and single-joint exercises, do these exercises first:
Clean and Jerks: these are the explosive, power-type lifts.
Plyometrics: these are the jump training exercises, like squat jumps.
Perform these exercises immediately after you warm up, while you’re still fresh with energy. These exercises use more of your energy, so you want to get them done first.
The good news is that these exercises burn calories much faster than your other workout options, so you burn more calories per session!
DON’T FORGET: Make sure you keep proper form when performing these exercises. Your risk of injury is much higher because these are intense movements – so proper form is crucial!
But don’t let that scare you! These exercises have much more benefit than risk, so have at it!
If you’re still concerned about performing these exercises without assistance, we are here for you! We have the Best of State personal trainers that are happy to help you and show you how to do these exercises properly! Click here to find out more!
2. Work Your Large Muscle Groups and Multi-joint Exercises First in Your Workouts
You want to work large muscle groups before small muscle groups and do multi-joint exercises before single-joint exercises.
Why?
Many exercises involve a number of muscles, some small and some large. The larger muscles are known as the prime movers while the smaller muscles are assistant movers.
If you were to perform isolating exercises (typically single-joint exercises like a tricep (muscles on the back of your upper arm) exercise, using a dumbbell) that focuses on the small muscles first, these small muscles would already be tired by the time you moved on to exercises that work the whole arm.
Since the tricep muscles are tired from working them out first, when you move on to whole-arm exercises those littler muscles in the tricep could give out and you could end up with injured triceps.
So, this is why it’s important to work the entire limb first (like your arm), so that when you work the smaller parts, the entire limb will already have been worked and have even strength.
3. Alternate Upper/Lower Body Exercises for Total Body Sessions.
You can save time in your workouts by performing an exercise for a different muscle during the rest between sets of the other muscle – like in weight lifting, when you need to work the muscles and let them rest in-between sets.
So, when you’ve done a workout that works your arms and you’re resting your arms in between sets, you can do leg workouts while your arms rest. Once your legs need to rest in-between sets, you can work your arms again for the next set. When the arm set is done, you move back to your legs to do another set, and so on.
For example, perform 1 set of cable rows (working mainly your rhomboid muscles that sit between your shoulder blades) then perform 1 set of calf raises. Alternate between cable rows and calf raises to save time during total body sessions!
Always remember: we recommend getting medical clearance from your physician before engaging in a new exercise program.
So, you CAN workout even when you have an insane schedule! These exercises can be done anywhere, any time! If you have only an hour between meetings, you can do these workouts for 15 minutes – burning A LOT of calories and work your muscle groups. Your friends will wonder how you manage to keep so fit and healthy with your busy lifestyle!
If you would like more guidance, visit our personal training page here!
Alpine Fitness & Physical Therapy
801-216-4299
www.alpinefitness.com
alpinept.com
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