Short on Time, Need a Workout? What You Can Do In Just 30 Minutes.

We all have busy lives and it seems that with each passing day, our lives become busier and busier.  Wh that, I receive many questions surrounding “what can I do if I only have 30 minutes to workout, but yet I still want my workouts to be effective?”

There is a saying that “something will always be better than nothing”.  Remember even if you only have 30 minutes and make it to the gym, you will always do better than the people still sitting on the couch.  That being said, here are some things to remember that could help you make your 30 minutes productive in the gym:

1. Have a Pre-Gym Routine.
If you live close to the gym, get a good warm-up in by either walking or jogging to your gym.  If you live further from the gym and cannot walk to the gym, find parking that is half a mile to a mile away from the gym and either walk or jog the remaining distance.  This will allow you to arrive at the gym warmed up and ready to workout.

2. Dynamic Stretching.

Spend just a few minutes stretching out your muscles that you are going to workout.  You just warmed up with your walk/jog to the gym; this active stretching will prime your muscles and joints for your workout.

3. Circuit Training.

Do a quick circuit of six to nine exercises between 12-20 repetitions each, with no rest between each exercise.  At the end of one circuit (which will act as one set), you can rest for 60-90 seconds before doing the same circuit again.  Depending on the number of days you will be working out, you can either do a full body workout for the weeks you can only get in one or two day or you can break up your workouts into an upper body/lower body routine.

A sample workout could look something like this:

• Chest Press
• Pull Downs
• Squats
• Shoulder Press
• Bent Over Row
• Lunges
• Overhead Dumbbell Extensions
• Bicep Curls

A circuit similar to the above allows you to work your full body and get the most out of your workouts.

With the inclusion of stretching, and completing your designed circuit for two rounds, you should be able to complete your workout in 30 minutes or less.

To find out more about circuit training, please contact Kenny Yates (kyates1@tollbrothers.com) or stop by the Fitness Center to schedule a consultation and get started today!

Why Deadlift?

Many of us choose to lift weights as part of a healthy lifestyle.  We know it is a great way to build muscle, boost metabolism and increase strength.  More often then not, we opt to train those muscles that can be seen directly in the mirror for immediate gratification.  This includes the chest, biceps, and abs.  If you’ve been in the gym environment long enough, you know that this is what most Monday routines look like.  Fresh off the weekend, come into the gym and give it your all on the “most important” muscle groups.  I would, however, like to make a case explaining why I think the Deadlift should be at the top of everyone’s priority list.

If you’re looking for the biggest “bang for your buck” strength based exercise in the gym, the Deadlift is it.  No other strength movement will involve as many muscles as the conventional Deadlift.  Hamstrings, glutes, low back, upper back, biceps, quads, grip, core…the list goes on, and an argument could be made for every muscle group on the human body.  The more muscles involved in a movement, the more calories are spent and the more muscle building hormones are released.  For those “bench-aholics” out there, the best in the business will tell you that in order to have a big bench, you need a big strong back.  Insert Deadlift here.  For those women who want to lose weight but maintain their “posterior shape”, the Deadlift is your answer to increase the size and strength of your glutes.  Also, if you get bored with the same exercises easily, don’t worry, there are plenty of variations to the Deadlift to keep things exciting in the weight room.  These variations include the snatch grip, sumo stance, RDL, trap bar, dumbbell, and even tire flips to name a few.  There are enough variations out there to perform a different Deadlift each workout for a month. The Deadlift will never get old, especially once you see the results it delivers.

Secondly, considering the typical lifestyle we live, the Deadlift is the perfect compliment to regain the postural balance that is destroyed by sitting throughout the day.  The posterior chain is a term used to define the synergistic efforts of the hamstrings, glutes and back muscles.  Whether you’re a student or working adult, chances are much of your day involves sitting, whether it’s at a desk or in a car commuting.  With the exception of the few who strive for perfect posture, most of us will slouch to some degree.  This lack of postural control weakens the posterior chain, and tightens the opposing anterior muscles, which could lead into upper and lower cross syndrome and possibly injury.  The Deadlift will allow for a greater load to be placed on the posterior chain than any other exercise, meaning it has the potential to strengthen those muscles more than any other exercise. When combined with the proper programming and ancillary movements, this can help you regain that healthy, upright appearance.

If fear of injuring your back is a concern to you with the Deadlift, there are ways to learn the movement in a safe and controlled manor. This could include starting off with a rack pull movement at mid-thigh height to help you learn to bend over while maintaining a neutral curve in the spine.  Over time, and with the proper load, begin to lower the height of your rack pull until you achieve the conventional Deadlift height. Dumbbells and a trap bar are also great tools that can be used to assist in learning the movement, as these help you to retract your shoulder blades better while bending to maintain that neutral spine posture.  Once proper form is mastered, no other exercise will help you better maintain a healthy and injury free back like the Deadlift can. Not to mention that countless daily activities depend on us being able to bend over and pick up various weighted items from as low as the ground. I’d say it’s pretty critical that we learn to Deadlift, like yesterday.

For more Fitness, Nutrition, and Wellness advice contact Paul Wantuck or stop by the Fitness Center to schedule a consultation and get started on the path towards a healthier you!