A lot would say that getting in shape is 80% motivation and 20% reminder on discipline and nutrition. Fitness trainers would set short-term goals that do not compromise results. Exercises like pushing against a wall, lifting dumbbell or resistance band challenges your muscles with a stronger-than-the usual counterforce. These strength or resistance training makes muscles stronger and maintains the strength you need for routine activities such as climbing stairs, rushing for the bus, lifting groceries and another daily life task that needs strength.
The present guidelines for physical activity provide shorter workouts without compromising the result. These physical activities include major legs, hips, back, abdomen, arms and shoulders, and other muscle groups for at least twice a week. Each set is usually 8-12 repetitions of the same movement of the same sessions for effective fitness. Although, there are some claims that two to three sets are better. You must consider that you need at least 48 hours for your muscles to recover between each strength training sessions.
Fitness management software is oftentimes used by top personal trainers designed to help clients to get in shape in less time without compromising the result. This fitness software allows fitness trainers to build training and nutrition plans making it easier for the clients to access in his/her Smartphone. Setting goals had never been easier with fitness apps.
These are the seven ways a fitness trainer can give shorter workouts for those who are in a rush on getting fit but will not affect the session.
Warm Up and Cool down
Now, this is the first thing you need to do before you go for a more physical activity. One best way to warm up is thru walking. An excellent way to cool down is stretching. You can try warming up and down for five to 10 minutes.
When you stretch, align your body correctly and move smoothly through each stretch. Focus more on the form and not on the weight. Many personal fitness coaches suggest starting with a very lightweight or no weight when learning a strength training routine.
Create a Tempo
Finding the right tempo helps you maintain control and it won’t compromise strength gain through physical momentum. You may try lowering a weight by counting to three, hold and then count to three while going back to the starting position.
Effective exercise comes from being consistent. You do not need to change your routines each week or change the repetition, tempo or the amount of weight. Maintain tempo even when you increase weight on the deadlift or planking.
Pay close attention to your breathing throughout your workout. As you lift, push or pull, exhale as you work against resistance and then inhale when you release.
Fitness trainers challenge muscles by giving sessions which slowly increase weight or resistance. Right weight varies depending on the exercise. You can choose a weight that targets muscles by doing the last two repetitions while it maintains you into a good form. Choose a lighter weight if you cannot do the last two repetitions. Add another set of repetitions if you feel that a weight is too easy to complete. Let say, 1 to 2 pounds of arms or 2 to 5 pounds for legs. Add up to three sets if you find the weight exercise easy. If you add weight, you should be able to do all repetition still in good form so that targeted muscles should still feel energized by the last two.
Sticking with Routine
It is ideal to work on your major muscles two or three times a week. A full-body strength workout two or three times a week is suggested or you may also break your strength by upper-and-lower body strength workouts. Whichever you try, make sure you perform each activity two or three times a week. The personal trainer benefits when clients stick to their workout routine. It gives satisfaction seeing clients improve and see results.
Fitness trainers know that clients are excited to see outright results. But give your muscles time off. Your muscle tissue can have tiny tears caused by strength training. Do not panic, these are important. Muscles grow stronger as you strain it. Do not overwork your muscles. Give it at least 48 hours to regain strength and recover before your next strength and weight training session.
To say that working out takes too much time is an excuse. Start at a lesser pace and gradually increase your routines as you progress.
For those who have full-time jobs and still have time for other activities like working and hitting the gym, making fitness a priority is not as time-consuming as it is. These workouts give changes to your routine without compromising or sacrificing results.
Working out longer does not necessarily mean you will gain better results. In most cases, it could cause an undue harm. Your body does the most calorie and fat burning from everyday toil rather than hitting the gym once in a while. Did you know that exercise is a form of stress? Yes. If it is done for too long, working out can stimulate cortisol production which may lead to muscle tear or breakdown.
So to keep your work out simple yet effective, choose only the basic exercises. Compound exercises you have already mastered such as pushups, burpees, deadlifts, and presses means you do not have to spend more time to redo the proper body mechanics every time you try a new exercise that works for you.
The point is working out doesn’t have to take a lot of time, but consistency and commitment. So whatever exercise you do, use whatever you have learned to find balance in your workout and in your lifestyle. The results will be amazing and will seem like you have been working out for the longest time. It all depends on how you will approach working out for a short period of time.