Monday, January 18, 2010

How to be Time Efficient with Your Weight Training Routine

Does your weight training routine often get cut short as a result of time? Many people go to the gym and do their cardio first, then if they have time, they do their weights. For some, the extra time it takes to go through a weight routine means that it gets eliminated all together. However, what many don't realize is that a weight training routine can get your heart rate up just as much as cardio if you do it right. Here are some pointers to help get your weight training routine in:

  • If you are not training for anything specific, start out your workout with weights and not cardio. You can use your weight training routine as a warm up for your cardio. Using those muscles before you start your cardio will help you burn more calories.

  • Try setting up a circuit. Do each exercise for 45 seconds with 15 seconds rest time. If you can alternate upper body, lower body and abdominals in a circuit, then you can do exercises back to back with minimal rest time. That way you can get more accomplished in a shorter time period.

  • Stick to the major muscle groups. Back, chest, and shoulders for the upper body. For example: seated row, dumbell chest press, and lateral raise. Quads, hamstrings, and glutes for the lower body. Examples include leg extension, leg curl, leg presses, and squats. If you have time, then add in smaller muscles like biceps and triceps. You will be working your biceps and triceps too when you do the larger muscle groups.

  • If you have the workout space, in between sets try jumping rope or doing side shuffles for 30-60 seconds. This will keep your heart rate up and make the workout more challenging.

Remember to listen to your body. It is important to push yourself, but if you are extremely short of breath, you should back off. If you are new to working out, gradually increasing your intensity over multiple workouts is a good idea.

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