If you’re an avid Master Class reader, you already know I have an affinity for exercises that make your workout more efficient. As long as quality doesn’t suffer, I see no reason why an average fitness enthusiast shouldn’t try to streamline an exercise program.
This week, I’ll provide a few tips for “cutting the fat” from your routine, and I’ll introduce an exercise designed to maximize efficiency.
Workout efficiency takes effort, planning and organization. As in the rest of life, your intention to be efficient during a given exercise session is the greatest predictor of whether or not that will happen. In other words, you have to care.
Each and every minute you spend in the gym has to have a purpose to really maximize the benefit of your time there.
Assuming the “want to” is in place, it’s time to get to work. Decide which body parts and activities you want to include in today’s workout. Now, select exercises that challenge a minimum of two muscle groups at the same time.
Rather than choosing a concentration curl for biceps, why not try a dumbbell curl while you lunge? This simple adjustment works multiple muscle groups at the same time while challenging balance and core stability.
You’ve just subtracted four to five minutes from your workout because working those groups separately would have taken longer.
Continue this pattern for all the muscle groups you include in your workout. Be sure to write down all of the exercises in the order you plan to execute them.
The next step is critical, because it will absolutely save you 10 to 15 minutes every workout: Wear headphones.
Even if the volume is set to a very low level, wearing headphones sends a signal to other exercisers that you are all business. People will resist the urge to exchange pleasantries, thus saving you critical minutes in your time block.
The third step is to use some type of timekeeping device. Whether it’s the clock in the gym, your wristwatch or your cellphone, keep a running tally of how long you’ve been there and how long you have left. Schedule in 90-second breaks between sets to get water, rest and stretch a little.
Now stick to it.
If all of these steps are closely adhered to, you’ll be amazed at how much time you actually save compared to your old routine. I think you’ll enjoy your workouts more and also achieve better results.
This week’s exercise makes a perfect addition to a time-saving workout because it challenges the upper body and lower body simultaneously. The Overhead Squat makes a lot of sense for those who do not have back, hip or knee problems that would make doing squats unsafe. It can shave a few minutes from their routine.
Select a light barbell (the soft aerobics barbells work well for this exercise). Position your hands on the barbell just beyond shoulder width apart.
Hold the barbell with your arms extended overhead.
Plant your feet shoulder width apart.
From this position, perform a deep squat - until your rear is just about a foot off the floor. Return to the standing position.
Repeat these deep squats while holding the barbell overhead for two sets of 15 repetitions.
Not everyone can do deep squats safely. Only dip as far as your ankle flexibility allows.
The key to the Overhead Squat is a strict adherence to form. With the resistance overhead, there will be some added lower back pressure that can be managed by maintaining a nice curvature of the lumbar spine. Press the hips back as you maintain this curve, and you should be good to go.
Matt Parrott has a doctorate in education (sport studies), a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 32 on 09/30/2013