June/July 2007 20 minute workouts

JUNE/JULY 2013

ULTIMATE SUMMER GYM WORKOUT IN 20 MINUTES

By Bart Rosser

As summer approaches, we find that we have less time to fit workouts into our schedule. Excuses arise because the weather is so nice. Outdoor sports and walking are great in the summer, but it is difficult to get the results that you want solely from these activities. Shorter workouts may not build pro football muscles, but they allow a person to build strength and endurance and stay strong and lean. “Something is really better than nothing. If I come in and I can workout vigorously for 20-30 minutes, I would consider giving it a try,” said Dr William L Haskell, an exercise researcher and professor of medicine at Stanford University.

Something is really better than nothing, so why not try 20 a minute workout three days per week? This can be done in the morning before work or even during your lunch break. All it takes is a series of multi-plane, multi-joint compound movements that hit the body’s largest muscle groups with little rest between. Correctly sequencing the moves allows you to squeeze in as many movements as possible. Perform the exercises in pairs: (1) upper body-lower body and/or (2) push/pull. This gives one muscle group a chance to recover while another is put to work. These workouts typically require only one set of 8 to 12 repetitions instead of the two or three sets of 8 to 15 repetitions recommended for an optimal workout. Although cardio is apparently absent from this workout, there are aerobic benefits. Rapidly cycling from each exercise will keep your heart rate above the significant threshold of 120 beats per minute. This threshold creates an increase in heart rate response that is important for maintaining cardio conditioning.

Shorter workouts tend to be preferred due to busy schedules. According to Wayne Westcott, a fitness researcher director at the YMCA, when a shorter workout was tested against a traditional regimen, 78 percent of the 21 people on the shorter workout stayed with the program for two months, versus 57 percent of the 14 people who tried the traditional program. Those in the shorter workout also gained about twice as much muscle. A speculated reason was that people worked harder in the shorter program, due to the shorter time investment.

Resistance exercise does not require huge time investments. A majority of time is often spent moving from one exercise to another, or resting between sets. A short workout allows you to move quickly from one machine to another, with little rest in between. 20 minute workouts yield a host of benefits, including strength, size, stability, mobility, flexibility, and posture, plus upgrades in your energy system, work capacity, mood and stress levels.

Shorter workouts remain one of the top fitness trends. Personal trainers create straightforward programs with simple equipment, so clients can accomplish their fitness goals without investing too much time. South Parkway Fitness Centre can help meet your summer maintenance needs with its top of the line equipment and first-class personal training. One training session will set you on the right path towards increased health and fitness. The benefits of your workout will be noticeable if your workout is done properly and efficiently.

stay tuned for next months editorial on health and fitness

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