Jackie Wright: Efficient and effective workout strategies
March 27, 2009
In this busy world we live in, finding the time to work out and making certain that those workouts are effective can be challenging. There are, however, efficient and effective workout strategies which, when applied consistently, can lead to great results. As always, prior to beginning any exercise program, consult your physician.
Strategy No. 1: Always have a plan and write it down
– Efficiency – determine on what specific days of the week, specific times of day and specific duration your workouts will be regularly performed.
– Effectiveness – determine what specific exercises (i.e. cardio/muscular strength training/flexibility work) you will perform on those days, at those times and for that duration.
Strategy No. 2: Focus on goal-oriented training
– Efficiency – if caloric expenditure is your goal but you have less time on a certain day, safely increase your intensity and shorten the duration. Rather than a steady state cardio workout, try anaerobic intervals interspersed throughout, which may elevate the level of intensity leading to greater caloric expenditure.
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– Effectiveness – if your goal is to increase your muscular strength level, safely increase the amount of weight and lower the number of repetitions. If your goal is to increase your muscular endurance, decrease the amount of weight and increase the number of repetitions.
Strategy No. 3: More isn’t necessarily better
– Efficiency – think about quality rather than quantity. Perform a quality cardio workout performing large range of motion movements with the entire body, but particularly the lower body. Strive for smooth, fluid, and controlled movements rather than more movements.
– Effectiveness – as with efficiency, think about quality of movement. If you begin to break form during a bicep curl, stop the exercise, re-set the body, consider lowering the weight increment or the number or repetitions, and focus upon slow, controlled movements allowing the muscle to create the movement, not momentum.
Strategy No. 4: Do not waste time and money on empty promises
– Efficiency – avoid products that promise immediate results. There are few situations in life that provide immediate results. Weight gain takes time and weight loss will as well. So, be efficient with your time and money and put it where it will have the greatest long term impact and create lasting results.
– Effectiveness – focus upon products and programs that are based upon sound scientific research and seek out fitness professionals who have the knowledge and expertise to effectively help you to reach your goals.
Lastly, every time you work out, ask yourself, is this the most efficient and effective way to workout. If you do not know the answer, seek the advice of a fitness professional so that you will get the results you seek.
Next week, let’s get prepared for spring and summer activities.
” Jackie Wright is the owner/manager of Never Summer Fitness LLC located in Grand Lake, Colorado. She can be reached at her e-mail: NSFGL@comcast.net, her Web site http://www.neversummerfitness.com or her blog at http://www.skyhidailynews.com
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