For some exercisers, time is of the essence. While other individuals have the luxury of cruising through one- or two-hour marathon workouts, most people need to maximize each minute in the gym.
The good news is that exercise programming has evolved to meet the demands of clients with busy lives. This week, I'll share a few tips and will introduce an exercise that fits perfectly within a time-conscious workout regimen.
One of the most significant developments of today's exercise programming is the use of technology to regulate intensity. While heart rate monitors have been around for decades, new fitness devices can estimate total caloric expenditure during almost any type of fitness activity. Exercisers can adjust their workout intensity based on get real-time data indicating how hard they actually are working.
This has led to workout programs geared toward maximum caloric burn in a minimum amount of time. Choices range from boot camps to Crossfit, with other class styles in between. There's even a version of yoga that's geared toward people whose main focus is burning more calories.
Research has also contributed to the evolution of fitness programming by suggesting more focused, specific training outcomes.
Strength training is recognized as an important tool for weight management, which hasn't always been the case. Modern weight-loss programs routinely include a strength-training component along with cardiovascular work. These circuit training programs have also benefited the busy professional because they combine strength and cardio into one session.
If a circuit training workout sounds like a good fit, selecting exercises designed to raise the heart rate and keep it elevated can be difficult. It's important to choose activities that don't require stopping to program a treadmill or elliptical, because you'll lose time in the transition. Simple movements such as jumping rope, lunge jumps and step-ups make a lot of sense for circuits.
This week's exercise is a perfect addition to a circuit training or intensity-regulated session. The Burpee Broad Jump will keep the heart rate elevated well after completion, so you'll be able to reap the benefits of strength and cardio training.
You'll need about 20 feet of room directly in front of you.
1. Stand with your feet shoulder width apart and your hands at your sides. Bend over at your waist and place your hands on the floor.
2. Now, jump back both feet at the same time.
3. Perform a pushup and just as you reach the top of the pushup with both arms extended, stand up and jump forward as far as you can.
4. Repeat this entire process for one continuous set of 12 repetitions.
This exercise will challenge even the most seasoned fitness veteran if completed with full effort.
To reduce the intensity, simply reduce the length of the broad jump to a more manageable distance.
One could also perform the pushup portion of the exercise on the knees to create a less-intense version.
In any case, this movement is a great addition for a time-conscious exerciser. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle on 02/09/2015