Little tricks to compress workout time

Introduction: Raphael Kalzerdila is the 2005 champion of the World Natural Bodybuilding Union competition, and he is an old hand in the fitness industry. Let's listen to his suggestions on compressing workout time:

If you are determined and it is necessary, then there must be a way.Many people mistakenly believe that fitness is spending two hours a day to maintain a slim and healthy body. If we put too much pressure on ourselves, failure is inevitable. I always tell my students that the fitness plan must be in line with their lifestyle and work style, and the exercise time should be adjusted according to the actual situation. If the exercise time is compressed and can be sustained, it is the best strategy. Many studies have found that excessive exercise can produce a hormone called cortisol, which brings high pressure and tension to the body, leading to a negative state. Therefore, not the longer the exercise time, the better.

I have some tips to help you compress your workout time without changing the effect. What you need to do is to choose a few days a week to exercise for about 30 minutes each day:

Circuit training method

Choose one exercise for each muscle group of the body, perform each exercise continuously without rest. For example, do 12 chest exercises, then back exercises, shoulder exercises, bicep exercises, tricep exercises, thigh exercises, calf exercises, gluteal muscle exercises, and so on. After completing all of them, rest for 60 seconds. Then repeat twice, three times, and so on until 20-30 minutes are completed. This is a good way to burn fat and save time.

Segmented exercise method

You can also not exercise all your muscles at once, for example, use 20 minutes today to focus on upper body fitness, then do 10 minutes of aerobic exercise, and the next time use 20 minutes for lower body fitness, followed by 10 to 15 minutes of aerobic exercise.

Strength and aerobic separated method

For example, today, focus on aerobic exercise for 20 to 30 minutes, then focus on strength training the next time, and then focus on yoga or Pilates the next time. This can keep you fresh in your workouts.

Divide the DVD video method

Many people like to follow fitness or dance tutorials on videos or DVDs. But no one requires that you follow the entire demonstration process at once, for example, if the course on a DVD is 1 hour, you can divide it into two days to do, and gradually increase the intensity of the movements. You can get the same good results.

Strength and aerobic mixed method

After each strength training exercise, switch to 3 minutes of aerobic exercise, then proceed to the next strength training movement, and switch to 3 minutes of another aerobic exercise, repeating this process without rest until 20 to 30 minutes are completed.

The 30-minute brisk walking method

Do not omit doing good things because they seem trivial, and do not give up walking because it does not seem effective. What we pursue is the persistence of accumulating a little to make a lot. Many people cannot spare 30 minutes for a walk at one time, which is very boring. Therefore, you can break it up, such as walking quickly for 15 minutes before going to work in the morning, and then walking quickly for another 15 minutes during lunchtime or after work in the evening. This has the same effect as walking continuously for 30 minutes.