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Making Time
For Strength Training
By Chad Tackett (part 1)
This article is for those of you who have very limited
time to devote to exercise, but are serious about getting
or staying in shape. Most fitness experts agree that even
devoting 30 minutes to strength training two or three times
a week is sufficient for strength and muscle development.
Many people make the mistake of adding more exercises and
sets to their program to make it harder. To increase intensity,
do not look for ways to do more exercise, look for ways
to do the same or even less, by efficiency. Try to increase
the intensity and shorten your workout time by using the
following methods.
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1. Make sure exercise is convenient: Getting to your exercise
equipment should be easy and convenient. If you have to
drive a half an hour to get to your gym, you will view working
out as a chore. If you spend more time traveling to the
gym than you do in the gym, you might want to consider a
program that you can do in your home. Muscles do not care
where the resistance comes from--they are going to respond.
Resistance can be from body weight (push-ups), Thera-band®
(rubber resistance), free weights, machines, or a combination
of any of these.
2. Work several muscles in one exercise: Another way to
fit weightlifting into your busy schedule is to choose exercises
that work several major muscle groups at the same time.
Squats or the Leg Press (you can find the instructions and
video demonstrations for these and many other exercises
on my site) works the quadriceps, hamstrings, buttocks,
and calves. Essentially, you will be training four muscle
groups at the same time with these exercises. 3. Limit resting time: Skip the usual minute or so of resting
time between exercises. You can do this by doing Supersets,
which involves doing two or more successive exercises for
a given muscle group without rest in between. This can be
done one of two ways: The first is to do two or more exercises
in a row for the same muscle group without any rest in between.
For example, do a set of the Shoulder Presses and follow
them immediately with a set of Lateral Raises. This saves
time and forces a lot more blood into the shoulders and
provides a more intense and effective training stimulus
for the shoulder muscles.
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The second way to do supersets is to train two opposing
muscle groups without any rest in between. You can use this
superset style of training for two different muscle groups,
but only if they have an agonist/antagonist relationship
with each other. In other words, on any given lift one muscle
is contracting and the other muscle is relaxing (such as
the biceps and triceps when performing a biceps curl). Choose
muscle groups that are physically close together such as
biceps and triceps, or chest and back, or quadriceps and
hamstrings.
4. Have alternate exercises for each muscle group: This
is especially important for those who are pressed for time.
Often there will be someone working on the piece of equipment
you want to use. You should always have a back-up plan,
an alternate exercise that trains the same muscle group.
I hope you found this information helpful. Your greatest
challenge is not learning new exercises or the proper technique;
it's not learning how many sets or reps to do or how much
weight to use. Nor is it deciding when or how to change
your routine. The greatest challenge facing you at this
moment is deciding whether you are willing to take action
and make time for yourself and make strength training a
priority.
When you begin achieving great results, the excitement
and fun you experience will make the change and time you've
spent well worth the effort. Action creates motivation!
Good luck: I hope you enjoy all the wonderful benefits of
an effective strength training program.
>>
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Strength Training
Part 1
Strength Training
Part 2
Strength Training
Part 3
Strength Training
Part 4
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