Time-challenged? Here's how to get a quick, but great, workout
What's the quickest way to get results? Like most of us, you probably don’t have enough free time for a comprehensive training program. Some of us need to get in, get out, and still get a quality workout. We asked two experts how to get the most out of your gym time.
:: Hire a trainer "A trainer will set you up with game plan, with the right exercises for your goals and fitness level," says Todd Durkin, MA and owner of Fitness Quest 10, a health and human performance center in San Diego, Calif.
:: Stick to a schedule "Set up a calendar for your workout sessions, based on a realistic schedule, and use it as a tool to give yourself structure," says Karen Merrill, MS and a personal trainer in Honolulu, Hawaii. Sporadic workouts are less effective than regular ones.
:: Learn equipment basics You need to know how to adjust equipment for your fitness level and body size. "I've seen people standing around for 10 minutes trying to figure out how to use something," says Merrill. Don't be afraid to ask for help.
:: Vary cardio intensity You'll burn more calories and improve your fitness level in a shorter time when cardio intensity is varied rather than constant. For simplicity, choose an interval program on cardio equipment.
:: Eliminate waiting If the equipment you want is being used by someone else, try alternative equipment to accomplish the same purpose, such as a treadmill or bike instead of an elliptical trainer. If your favorite weight machine is in use, try a different one.
:: Circuit train Alternate resistance exercises with short spurts of cardio activity. For example, jump rope for 45 seconds, do a resistance exercise, do jumping jacks for 30 seconds, do another resistance exercise, and so on. A complete routine might include 8-10 resistance exercises, each one alternating with 30- to 60-second spurts of cardio. The complete circuit may be repeated two or three times. Get a personalized circuit routine from a trainer. Says Durkin, "In 20-30 minutes, you can get a great workout."
:: Superset Make the most of rest time between weight-training sets by exercising another muscle. For example, do one set for the chest, one for the back, a second set for the chest, then the back again, and so on. You'll save time and burn more calories.
:: Mix it up "The more you diversify, the better the result," says Durkin. Try different classes and routines, such as a yoga class, circuit training, a Pilates or Tai Chi class, etc.
:: Revise your routine Change your program every 4-6 weeks or your body will adapt and not respond as well. "You'll be putting the time in but you won't get the same benefits," warns Merrill.
:: Don't play favorites Don't work only vanity muscles (e.g, abs, glutes, biceps). A routine that works your whole body is the fastest path to fitness.
