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News Eagle - Hawley, PA
Great Workout, Less Time
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By Mazzenga Daniels
Jan. 20, 2013 10:01 p.m.

Healthy is your goal for the new year. You understand you need to implement an exercise program in order to achieve your goal. This means you have to figure out where & when you are able to put a workout in. If you have a busy schedule, this may be the hardest part of achieving your goal. Fear not! Let's look at some ways to save time and still get an awesome workout at the gym.

Circuit training is a great way to get your weight workout in without being at the gym for long. The key here is to move from one exercise right to the next. For example, you would do a set of squats, then move onto a set of upright rows, after this set you do another set of squats, and so on. This way you keep your heart rate up. It also keeps you interested and motivated to keep going. You are less likely to be bored due to the constant change of exercise. However, be aware of other people using the equipment. If someone is using something you were going to use, simply switch your exercises and come back to that one.

Another great way to spend less time in the weight room would be to combine exercises. For example, performing a lunge with a side shoulder raise. The fact that you are doing two things at once means your workout will be shorter. Just be sure your have your form and technique correct before using this method.

To keep your cardio short, use interval training. Following your warm-up, pick a certain amount of time (your first interval), say 5 minutes, and walk/run at a set speed. For the next interval, say 3 or 5 minutes, you would go faster. Push yourself here to get the most out of your workout. Then you would go back to the original speed for an interval and repeat for as long as you have to workout. This is a wonderful way to get your metabolism going. Its also beneficial because your body has to keep challenging itself. This turns an hour cardio session into about 20 minutes with double the benefits. If you can't run, you can absolutely alternate between walking and power walking until you work up to jogging or running.

An important point to remember is that even though you're trying to get a short workout in, don't move fast through the exercises. By this I mean don't rush through your weights. Make each movement count. If you are super short on time, lessen the number of repetitions or sets that you complete. To get a REALLY good workout, increase your weight when you lessen your reps/sets. You want to get the most out of your time. If you rush through, your muscles aren't getting the challenge they need. If you need any information, feel free to contact the YMCA by calling 253-2083, or by visiting us online at ymcawayne.com.

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