For most people, it seems like seconds count in their personal and professional lives. Catching a plane for a sales trip. Critical appointments with clients, running around with your kids, making sure that you catch the latest episode of Coronation Street or whatever other hundred other things you're involved with each day.
But YOU don't have to leave that philosophy in the changing room when you hit the gym floor. Although there's never an excuse for poor exercise technique, there are dozens of safe ways to shave time from your workout routine - and still train like a champion. Here are some effective time-saving strategies...1. Opposites attract.
Train opposing muscle groups during your rest periods. Also called "modified compound sets." For example, after you get done doing a set of bench press to work your chest, IMMEDIATELY go to the lat pulldown machine to do a set of pulldowns for your upper and middle back.
2. Stay focused.
You've heard it before: he who fails to plan plans to fail. Said in fitness jargon, he who walks into the gym and wanders around wastes massive amounts of time. Plan your routine before you go to the gym or better still talk to a Fitness Coach who will workout a programme for you. And STICK WITH IT.
3. Rev up your Metabolism with intervals.
This writer has worked in the industry for 10 years and I am still amazed by people who are able to read a book or worse still study a text book while on a bike or a treadmill. If you can read then your not making use of your workout time. Treadmills are great for walking, jogging, or running, but doing a little of each be INTERVAL TRAINING can help kick your body's fat-burning ability into high-gear. Walk for 5 minutes to start. Then jog for 2 minutes, then run at a higher level for 2 minutes, alternating back and forth until you've reached anywhere from 15-20 minutes of total time. If that's too difficult, start at 30 seconds of jog, 30 seconds of run, and increase gradually by 15 seconds until you can do 2 minutes jog, 2 minutes run.
4. Bring a bottle.
Sure, you could go to the drinking fountain every time you want some water. A better idea is to carry a water bottle with you as you work out. Not only do you save time, but you keep your body properly hydrated, resulting in better workout performance.
5. Avoid peaking!
If you want a peak performance workout, avoid working out during your gym's peak hours - typically 5 pm - 8 pm. You'll wind up wasting time waiting in line for workout equipment and dumbbells. And a wasted workout.
6. Early bird gets the worm.
Gyms have fewer clients in the early-morning hours. Plus, you'll often find they're less talkative - maybe because they're trying to wake up!
7. Use free weights.
A single, adjustable bench allows you to do a multitude of free weight exercises. You can do
bench presses, shoulder presses, crunches, curls, triceps extensions, upright rows, etc. Your workout goes smoothest when you have all the barbells and dumbbells nearby, so the only time you have to move is to grab different weights.
8. Quit the B.S.ing.
Yes, you look forward to chatting with your friends at the gym. But when time is on the line and you have to zip through your workout, TELL THEM. That way you get your workout in without making them feel ignored and plus feel like you've worked out more than just your jaw.
9. Race against the clock.
When you're pushed for time use a STOPWATCH and take 30 second rest periods between
sets. Keep a close eye on the the watch. As soon as it's been 30 seconds, BAM, start your next set.
10. Train with your partner.
Sometimes exercise can seem like it's stealing time away from your spouse or significant other. Why not go to the gym together? You don't actually have to work out together - your workouts will be very different. Better than feeling guilty about not spending time together.
11. Prepare.
Prepare for your next exercise between sets will save you time. If you're going to use dumbbells, for instance, pull them from the rack and place them at the bench you're going to use. Also on the subject of preparation pack your gym bag the night before as it will save you time and ensure that you won't forget your trainers
