Sure, training time is always short. With these 9 tips you can make your workouts more efficient and you are guaranteed to finish them faster
Sports and training times automatically compete with other leisure activities in the calendar. Who has time for an extensive 90-minute workout in the gym? Plus arrival and departure times. If you have the feeling that your workout is taking too long, you should read the following tips. With these you can loose a few minutes t save exercise times.
1. Less repetitions are more
Sure, the number of repetitions and sets determine the training duration very directly. For the training goal of building muscle, however, 8 clean repetitions with maximum use of force are sufficient. If you can do more than 12, you should put a few extra pounds on top.
2. Complex exercises save training time
Always challenge several muscle groups at once when working out. Ideal for this: complex exercises such as pull-ups (for the back and biceps) or dips (for the chest and triceps). Even better: so-called compound moves. This is understood to mean two or more interconnected strength exercises in which one demands many muscles at the same time. There are no limits to the variety of exercises. You can do the exercises with dumbbells or stretch bands, but also with your own body weight. Important: If you use dumbbells, you should base your choice of weight on the weakest muscle. With the combination of lateral raises for the shoulder and biceps curls, for example, you choose the usual weight for lateral raises.
3. Train faster with opponent or circuit training
Alternately train opponents (e.g. biceps and triceps). Example: 1st set of curls, 2nd set of dips, 3rd set of curls. Do a total of 4 to 6 pairs of exercises. Another option: You do circuit training . Both forms of training save a lot of time without sacrificing results. This is because one muscle group can recover while another is being used. The lack of rest breaks between exercises also keeps your cardiovascular system and thus your calorie consumption on the go.
4. Take active breaks
Move slowly between the sets and exercises between the weights and machines. Or do relaxation exercises. Because your body recovers faster through active breaks, as lactate is broken down more effectively. This also loosens the muscles, and you will be fit again faster for the next set. So: let your arms circle, do a couple of jumping jacks.
5. The right dumbbells shorten training time
The constant changing of the weight plates on dumbbells, barbells or gym machines costs time, especially with screw locks. Dumbbells with spring locks can be loosened with 1 handle, without the hassle of looking around. Professional version: allow the precise setting of the desired weight.
6. Plan your training properly
Before training – and ideally again on the way to training – think about which muscle groups you want to train and which exercises you want to do. Then you don’t have to worry during the training and you can make faster progress. Also good: note down the sequence of exercises beforehand and then take the notes with you to training. Next time, go to the gym with a printed workout plan. There should be your warm-up program, exercises, number of sets, repetitions, and weight for each exercise. And above all: check your sports bag beforehand: nothing takes away more time and nerves than catching up on what has been forgotten.
7. Avoid peak hours
Try to exercise before work or during your lunch break to avoid the evening rush hour in the gym. Even faster: train at home.
8. Avoid chatter and save time
Sounds obvious, but fitness studio visitors waste 44 percent of the time, for example, with chatting between exercises . Sure, you don’t have to be rude and just walk by, but long chats and text messages on your smartphone are real workout killers. Because if the break is too long, you first have to bring your muscles back to operating temperature. And that not only costs time, but also valuable energy that you may lack later.
9. EMS training shortens the workout
EMS training is ideal for people who have little time for a workout. Because a 20-minute EMS program trains the whole body as intensely and sweaty as a classic one-hour dumbbell workout. You can find all information about training with electrical muscle stimulation here.