Maximize Your Gym Time

'Tis the season to find yourself shopping, cooking, baking, and partying. Gym time will be at a premium, so make certain to maximize that time following these 3 simple rules:

1) Have a Plan. With all of those other activities it's easy to find yourself missing a workout or two (or three, or four) along the way. Guess what? The more workouts you miss, the more pounds you are likely to pack on.

Staying on top of your training routine will take some planning and serious time management skills.

What works for me is keeping a printed calendar of all of my workouts for the month. I actually plan the time of day I will be working out and jot that on the calendar so that I can make certain not to schedule a conflicting event.

It's important to be detailed. 'Winging' it is when we get ourselves in to trouble - especially this month when there never seems to be enough time in the day to get everything done.

2) Turn Up The Volume With Interval Training. There was a time not too long ago that interval training was used solely in conjunction with cardio workouts such as cycling, running and rowing. Well, no more!

Interval training consisting of short bursts of intensive effort interspersed with more moderate stretches not only improves cardiovascular fitness but helps to burn more body fat.

Here are three ideas for interval training workouts you can start today - no treadmill required.

a. Bodyweight Intervals

When putting together a bodyweight cardio circuit consider:

a) A fast, dynamic bodyweight exercise
b) A total bodyweight warm-up exercise
c) An easy push-up (kneeling is ok if you are a beginner)
d) A single leg exercise
e) An upper back exercise
f) Another single leg exercise
g) A total body core exercise
h) Another total boy, fast paced, dynamic exercise

Do this a 1 giant circuit with no rest between exercises. Rest 1 minute at the end of the circuit and go through the circuit 1 - 3 more times, depending on your level of fitness.

My interval workout for today is a modified version of the Week 1 Turbulence Training Bodyweight 1000/Bodyweight Challlenge Workout:

30 Jumping Jacks
40 Squats
10 Push-ups
20 Walking Lunges (10 reps per side)
10 Assisted Pull-ups
25 Bulgarian Squats
Plank (2 minutes)
25 Mountain Climbers


b. Tabata Dumbbell Intervals

I can already hear the moans and groans from those of you familiar with Tabata intervals. They're killer (limit Tabata's to 2x/week). Then again, they're also highly effective.

For those of you not familiar with Dr. Tabata's work, his research concluded that 8 sets of 20-second work intervals (at maximum intensity), alternating with 10-second rest intervals are most effective for improving VO2 max.

To perform a Tabata interval workout using dumbbells, we're going to focus on an exercise that incorporates a large number of muscles -- the dumbbell squat-press.

Unless you have a Gymboss or another interval timer, you will need the ability to see a wall clock with a second hand while performing this exercise.

Here's what you do:

- Perform as many reps as you can for 20-seconds. Work at maximum intensity.
- Rest for 10-seconds
- Repeat 7 more times
- Be kind as you're cursing me under your breathe (what you have left of it!)


c. Shuttle Runs

For those running fools out there, try getting off the treadmill and giving shuttle runs a try!

Anyone who has been on a soccer or basketball team has likely performed shuttle run drills. To perform the exercise:

- Set up markers (such cones or tape) 25 yards apart
- Sprint from one market to the other and back. That's one rep.
- Do 6 reps as fast as you can (300 yards total)
- Time your results for the entire 6 reps
- Rest 5 minutes
- Repeat the drill
- Add the times for both drills together and divide by 2 to get your average time
- Work to beat that time your next session!

So that you have a goal to shoot for, according to the US Military Academy, West Point, the top West Point men score 52 seconds and the women score 58 seconds. Their maximum acceptable time is 65 seconds for men and 79 seconds for women.

Regardless of your results, I guarantee this drill will help to increase your endurance, speed and overall quickness and of course, it will give you one heck of a workout.

3) Get Pumped. Dollars to donuts, strength training will give you the biggest bang for your buck. Over the course of any given day, 60 - 70% of the calories we burn is based on our Resting Metabolic Rate (RMR). The more lean muscle mass we have, the higher our RMR. If you have limited time to exercise, consider a strength training routine utilizing Supersets and integrating your ab workout during your 'rest' period between sets.

Note: Make certain to have your physician's approval before beginning an interval training program, or any exercise program.

Note 2: CFB is an affiliate for both Turbulence Training and the Gymboss Interval timer. You can find more information on these products and CFBs affiliation with them here.

Train hard; stay strong.

Peace.

Susan