You have reached your limit of free articles this month.

Enjoy unlimited access to SpringfieldNewsSun.com

Starting at just 99¢ for 8 weeks.

GREAT REASONS TO SUBSCRIBE TODAY!

  • IN-DEPTH REPORTING
  • INTERACTIVE STORYTELLING
  • NEW TOPICS & COVERAGE
  • ePAPER
X

You have read of premium articles.

Get unlimited access to all of our breaking news, in-depth coverage and interactive features. Starting at just 99c for 8 weeks.

X

Welcome to SpringfieldNewsSun.com

Your source for Clark and Champaign counties’ hometown news. All readers have free access to a limited number of stories every month.

If you are a News-Sun subscriber, please take a moment to login for unlimited access.

Time efficient ways to exercise


Q: I’ve been working out five days a week for an hour, but with a new job I wont be able to hit the gym as often or for as long. I am worried about losing the progress I’ve made, and welcome any tips you might have.

A: There are many ways to adjust an exercise program to make it more time efficient. Some good options:

Look at your current routine and replace isolation exercises with functional ones. Functional exercises use multiple muscle groups with each repetition while isolation movements work only one muscle group at a time. For example: When working legs, its not uncommon to use one machine for the hamstrings, one for the inner and outer thighs, one for hips and one for quadriceps. To work the same muscles using a single exercise, you could perform squats or lunges instead. Other examples of functional exercises are push-ups, pull-ups, deadlifts and climbing stairs. Cardiovascular exercise works multiple muscle groups as well.

Since you are pressed for time, I would suggest starting out with a simple program that includes primarily body-weight only exercises like the ones mentioned, performing one set of each to muscle fatigue. Typically, this equates to about one minute per set. Depending on the amount of time you have left, you can go back and complete a second or third round.

Another option is to work the upper body and lower body at the same time. This type of training is the most time-efficient, and as a bonus, provides greater calorie burn. An example of an upper/lower body combination would be to work the arms with bicep curls or shoulder presses, while doing lunges or squats for leg strengthening.

Minimize rest breaks during the workout. If using a program similar to the one described, you can further maximize efficiency by eliminating or decreasing your normal rest breaks between reps or sets.

Note: The energy or effort put forth during exercise is key to continual progress, but it is also important to safeguard against overtraining.

There are a few easy ways to tell if you are going too easy on yourself or working out too hard. The “talk test” or “sing test” are simple methods that can be used to measure intensity during cardiovascular workouts in order to help avoid overexertion. An example of exercising at a light intensity level would be if you were able to sing during the activity, meaning breathing is not difficult. A moderate intensity level, would allow you to carry on a conversation while exercising, but the degree of difficulty would leave you feeling somewhat winded. Exercising at a pace where you are too winded to carry on a conversation is considered a vigorous intensity level.


Reader Comments ...


Next Up in

Tuna, star of the Amazing Acro-Cats, dies of cancer
Tuna, star of the Amazing Acro-Cats, dies of cancer

The cowbell won't sound quite the same now that Tuna, the star of the Amazing Acro-Cats cat circus, has died.Happy Cats Haven posted the news Friday on its Facebook page: "To all our fans of Tuna and The Rock Cats and the Amazing Acro-Cats, it's with many tears that we let you know that Samantha Martin's star kitty Tuna crossed the Rainbow Bridge...
7 small changes that will have a big impact
7 small changes that will have a big impact

It’s only a few weeks into 2017, but you’ve already come to an uncomfortable and familiar realization. New Year’s resolutions result in more guilt and depression than achievement. Forget about the big aspirations for a transformational do-over. They don’t work. How about making some small changes today that eventually can have...
Let’s have a cheer for the Amherst Hamsters
Let’s have a cheer for the Amherst Hamsters

Amherst, a tiny college of 1,795 really smart scholars in Massachusetts, made news last year when the board of trustees voted to drop Lord Jeffs as its athletic teams’ unofficial mascot. Lord Jeffery Amherst, historians discovered, was not necessarily a nice person. The 18th century British general reportedly once suggested giving smallpox-infested...
Stark numbers show heroin’s local grip
Stark numbers show heroin’s local grip

An average of seven Montgomery County residents a day were treated for drug overdoses by emergency departments in 2016, and one person alone made eight trips to the ER. Eleven people were treated twice in the same day for overdoses. The stark figures — amassed largely due to a devastating heroin epidemic — are found in a new Public Health...
After a cesarean, some women can have a vaginal birth

Premier HealthNet is one of the largest groups of pediatrics, family medicine, internal medicine, and urgent care practices in southwest Ohio. For more information, go online to www.premierhealthnet.com/news. Birthing a baby can be a long, painful process, but for many women the experience fulfills a deep emotional longing as a new mom. A vaginal birth...
More Stories